The routine · 5 steps · 1 min read

Joe Rogan’s carnivore diet

What he said he ate during his January carnivore months, as reported from his Instagram and interviews. It’s a month-long experiment, not his year-round diet.

Diet Nutrition

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The day ring

No ring for this one: Joe describes the order of steps, not clock times, and we don’t guess.

At a glance

5 steps

WhenJanuary
Meals2 a day
2020meat + eggs
2022meat + fruit

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The day, step by step

Morning

Breakfastapprox.
Diet
Six eggs or a steak
Why: Two meals a day during the month.
¹

Midday

Lunchapprox.
Diet
No lunch
“I don’t eat lunch, just usually two meals a day.”
¹

Evening

Dinnerapprox.
Diet
Steak or elk
With bacon for fat, since elk is very lean.
¹
Through the monthapprox.
Habits
All-in for 30 days
He said restrictive plans are probably best done six days on, one off — but chose all-in for January.
Why: “We need a certain amount of rigidity occasionally.”
¹
2022 versionapprox.
Diet
Meat and fruit
In 2022 he said “Just meat and fruit for the whole month.”
³

He also reported strong digestive side effects. We don’t list his supplements.

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The core, in 3 steps

DietIf you try a strict month, set the dates in advance.
NutritionBuild two meals around a protein you like.
HabitsWrite down how you feel each week, and stop if it isn’t working.

Every step, in one list

When	Step	Source
Breakfast	Six eggs or a steak Diet	¹
Lunch	No lunch Diet	¹
Dinner	Steak or elk Diet	¹
Through the month	All-in for 30 days Habits	¹
2022 version	Meat and fruit Diet	³