This is your challenge.
You have voted for what you want in it, and the meal plans with shopping lists below is to be used as a guide only.
If you prefer the first 2 weeks meal plans, repeat them. Same goes for if you prefer weeks 3-5.
If the day on which you fall, includes a lunch and you're not hungry, don't eat it. If it doesn't have a lunch and you need one, eat one. We are not all the same - we have different needs, so this is to be used loosely.
Rules:
1. Read the Banting Beginners Guide & Join Banting 7 Day Meal Plans
2. Keep it as simple as possible
3. There are optional ingredients on the list - use these at your own discretion. There is nothing wrong with using them, but it is an added extra.
4. You can have dessert if you want it, but like point #3 above - its an added extra. Just make sure its a banting friendly dessert.
5. Use the Hashtag #HolidayBodyChallenge to ask your question in the post on the Banting 7 Day Meal Plans Group.
6. Try to invest in the Carb Wise App. It is the preferred method of measure. This way you can tweak the values on the meal plans given to go with the amount you're allowed to eat for your specific amount of weight loss.
Before looking through the shopping lists, find the important Banting info here:
Banting Lists
Net Carb List
How to Read Labels
If you're looking for the best most comprehensive easy to follow Banting Books out there - Choose these ones:
PS: They make excellent Christmas Gifts too!
Lets get down to the shopping lists and meal plans...
Week 1 & 2 Shopping List:
30 x eggs
1 x bunch carrots (around 10 carrots per bunch)
2 x large cabbage (8 portions per cabbage)
4 x holsum (1 tbs is a portion)
300g lamb liver
1 x tin pilchards (Saldanha lowest carb)
1 x cucumber (4 portions)
Chicken skins
3 x Tinned Tomato
2 x Tomato Paste
300g Cheese
2 Whole Avos
Sea Salt or Himalayan Salt
Pepper
Falooda seeds (At spice shop or Food Lovers Market (R5))
500g Beef mince
500g Chicken Hearts
6 x Tomatoes
3 x Gem Squash
300g Tripe
1 pack White beans
1 x 2lt Amasi
750g Chicken Livers
Atleast 100g Kidneys
1 x clean curry powder (Taj Mahal)
2 x tins tuna
2 x Tomato Paste
300g Cheese
2 Whole Avos
Sea Salt or Himalayan Salt
Pepper
Falooda seeds (At spice shop or Food Lovers Market (R5))
500g Beef mince
500g Chicken Hearts
6 x Tomatoes
3 x Gem Squash
300g Tripe
1 pack White beans
1 x 2lt Amasi
750g Chicken Livers
Atleast 100g Kidneys
1 x clean curry powder (Taj Mahal)
2 x tins tuna
Onions and spinach
Optional:
Xylitol
Optional:
Xylitol
Week 1
Monday
Breakfast
3 Eggs fried in 1 tbs Holsum served with sliced cucumber
Lunch
Cucumber (1/4 sliced) with Amasi Cream cheese on top (using about 3 tablespoons amasi cream cheese)
Dinner
Chicken Livers served with Cabbage rice fried in Holsum (1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)
Tuesday
Breakfast
3 x mini quiche (Use this recipe as a base) - but instead of the given fillings, add spinach (about 1/4 of a bunch per 3 quiche) and 30g grated cheddar cheese as well.
Lunch
Leftover Chicken Livers served with Cabbage rice fried in Holsum (1 portion being around 1/8th of a large cabbage).
Dinner
Cabbage Lasagne (Use this recipe as a base) but using the following for 2 portions:
1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs Holsum.
Wednesday
Breakfast
Lunch
1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs Holsum.
Dinner
Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for dinner).
Thursday
Breakfast
Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.
Lunch
Leftover Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for lunch).
Dinner
Tripe Curry (for 2 portions - 300g tripe fried in Holsum, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in Holsum served with a budget cucumber raita (1/4 cucumber with 50ml amasi))
Friday
Breakfast
Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)
Lunch
Leftover Tripe Curry (for 2 portions - 300g tripe fried in Holsum, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in Holsum served with a budget cucumber raita (1/4 cucumber with 50ml amasi))
Dinner
1 gem squash filled with 80g mince, 80g chopped hearts both fried with 1/2 onion with 60g grated cheese on top
Saturday
Breakfast
Lunch
Roasted chicken skins (200g) with raw tomato slices
Supper
Lamb liver and Onions (Use this recipe as a base) For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs Holsum
Sunday
Breakfast
2 Egg Fritatta with 1/4 bunch spinach and 3 tbs amasi cream cheese plus 1 whole avo. (Depending on cost) all fried in 1 tbs Holsum
Lunch
Leftover Lamb liver and Onions (Use this recipe as a base) For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs Holsum
Dinner
Tuna Baked Cabbage (Use this recipe as a base) but use Holsum instead of butter and scale the recipe down to using 2/8th of a cabbage, 20g cheddar, 1 tin tuna
Week 3 Shopping list:
1 dozen eggs
500g butter
2 x 1/4 chicken pieces
12 x baby marrows
3 x gem squash
8 x chicken thighs
3 x avos
2 punnets mushrooms
2 x 250g chicken livers
1 x onion
2 x broccoli
1-2 packets carrots
4 large slices ham
500g cheese
4 pork rashers
1 cauliflower
4 x chicken fillets
Sea salt or Himalayan salt
Pure pepper
Peri peri spice
Optional:
Spices to taste - must be banting friendly.
Week 3:
Monday
Breakfast
2 fried eggs fried in butter,
1 grilled pork rasher
1/2 avo
1/2 cup mushrooms fried in butter
Lunch
Make: 250g chicken livers fried with 1/2 chopped onions in 2 TBS butter with 2 TSP peri peri and salt to taste
Eat half and reserve half in fridge.
Supper
Make: 4 grilled chicken thighs,
Peel 2 carrots, wash 4 baby marrow and 1/2 broccoli. Chop all and steam with salt. Add 40g grated cheese on top.
Eat half, reserve half in fridge.
Tuesday
Breakfast
Chop 1-2 large slices ham (gypsy etc).
Melt a tbs butter in a pan.
Fry 1/2 cup chopped mushrooms, remove and keep to the side.
Mix together 2 eggs and fry over medium heat.
Add ham, mushrooms and 40g grated cheese once egg is almost cooked, close and serve.
Lunch
Leftovers Reserved from yesterday lunch.
Supper
Leftovers Reserved from last night supper.
Wednesday
Breakfast
1 grilled pork rasher
2 scrambled eggs fried in butter
1/2 cup mushrooms fried in butter
1/2 avo
Lunch
Make: Peel 4 carrots, wash and slice carrots with 4 baby marrow and 1 broccoli.
Slice and fry 2 chicken fillets in 2 TBS butter, spices to taste.
Add veggies and fry for a few minutes, add 1/4 cup water and cook until water cooks away.
Eat half and reserve half.
Supper
Make: 2 x quarter chicken pieces, grilled
1 gem squash, steamed, with 1 TBS butter in each after.
4 carrots peeled, sliced, steamed with added butter.
Eat half and reserve half.
Thursday
Breakfast
2 fried eggs fried in butter,
1 grilled pork rasher
1/2 avo
1/2 cup mushrooms fried in butter
Lunch
Leftovers reserved from yesterday's lunch.
Supper
Leftovers reserved from last nights supper.
Friday
Breakfast
Chop 1-2 large slices ham (gypsy etc).
Melt a tbs butter in a pan.
Fry 1/2 cup chopped mushrooms, remove and keep to the side.
Mix together 2 eggs and fry over medium heat.
Add ham, mushrooms and 40g grated cheese once egg is almost cooked, close and serve.
Lunch
2 pork rashers grilled
Steam 1/2 cauliflower. Add butter.
Grate 40g cheese over.
Steam 1/2 gem squash, add 1 TBS butter after.
Supper
Make: Slice 2chicken fillets, fry in 2 TBS butter with spices of choice
Steam 1 gem squash and 1/2 cauliflower. Add 1 TBS butter to each gem squash half and 40g grated cheese to cauliflower.
Eat half and reserve half.
Saturday
Breakfast
1 grilled pork rasher
2 scrambled eggs fried in butter
1/2 cup mushrooms fried in butter
1/2 avo
Lunch
Make: 250g chicken livers fried with 1/2 chopped onions in 2 TBS butter with 2 TSP peri peri and salt to taste
Eat half and reserve half in fridge.
Supper
Make: 4 grilled chicken thighs,
Peel 2 carrots, wash 4 baby marrow and 1/2 broccoli. Chop all and steam with salt. Add 40g grated cheese on top.
Eat half, reserve half in fridge.
Sunday
Breakfast
Leftovers from lunch yesterday.
Lunch
Leftovers reserved from friday night supper.
Supper
Leftovers reserved from last night supper.
Shopping List week 4 and 5:
800g Cheese (Cheddar or Gouda)
3 packs bacon
8 Pieces Chicken (Thighs or similar, smaller pieces would be more)
30 eggs
8 Pork Rashers
2 pieces Fish
2 Chops
400g Beef Mince
3 packs Mushroom
2 Onions
1 pack Carrots
3 packs Spinach
4 Gem Squash OR whole cabbage
1/2 Pumpkin
2 whole Cauliflower
1 Broccoli
1 Bottle High Oleic Sunflower oil OR 1lt Coconut oil
500ml fresh Cream
1 Cream Cheese or homemade amasi one
Salt of choice (Himalayan or Sea Salt)
Pepper (preferably ground)
Lemons (for flavouring)
Sweetener (Xylitol, Erythritol or Stevia - optional)
Flour of choice for optional mug cakes
Week 4 Meal Plan:
Monday:
Breakfast:
2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese
Dinner:
2 pieces Chicken,
creamed spinach,
1/4 fried cabbage or 1 whole gem squash with butter
Tuesday:
Breakfast:
Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,
Dinner:
Pork Rashers,
Pumpkin with butter,
Broccoli & Cheese
Wednesday:
Breakfast:
2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice
Dinner:
Fish fried in butter,
Caulimash,
Whole Gem Squash or 1/4 fried cabbage with butter
Thursday:
Breakfast:
2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion
Dinner:
Chop,
Creamed Spinach
Cauliflower & Cheese
Friday:
Breakfast:
2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese
Dinner:
Mince fried with oil of choice,
with onion,
mushrooms
on a bed of cauliflower rice
Saturday:
Breakfast:
Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top
Dinner:
Pork Rashers
Gem Squash or 1/4 fr d cabbage with butter
Carrots with butter
Sunday:
Breakfast:
2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese
Dinner:
2 Pieces Chicken,
Creamed Spinach,
Broccoli Mash
Week 5 Meal Plan:
Monday:
Breakfast:
2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese
Dinner:
Rashers,
Mashed Pumpkin with butter,
Carrots with butter
Tuesday:
Breakfast:
Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,
Dinner:
Fish grilled with butter,
Broccoli Cheese,
Caramelized onion,
Carrots with butter
Wednesday:
Breakfast:
2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice
Dinner:
2 Chicken Pieces
Pumpkin pieces with butter
Cauliflower Cheese
Thursday:
Breakfast:
2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion
Dinner:
2 Pork Rashers,
Carrots with Butter,
Creamed Spinach
Friday:
Breakfast:
2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese
Dinner:
2 chicken Pieces
Mashed Pumpkin with butter
Caulirice and onion fried in oil of choice
Saturday:
Breakfast:
Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top
Dinner:
Chop,
with mushroom sauce,
broccoli cheese.
creamed spinach
Sunday:
Breakfast:
2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese
Dinner:
Mince patties,
served with
caramelized onions,
gem squash or 1/4 fried cabbage with butter
pumpkin with butter
Exercise:
This is not a must, but many voted for this option.
What we would suggest is downloading a steps tracker, and doing an average of 1000 additional steps per day for the first week, this will take you approximately 10 minutes per day. Increase in increments of 500 steps per week, so in week 5, this will be 3000 steps per day - approximately 30 minutes.
Why steps and not skipping?
Well this is simply because many are overweight to the extent that skipping places too much pressure on your joints.
Cycling would be better on your joints, but we are keeping this as simple as possible.
