Net Carbs Per Cup

Just started and not losing, or even gaining?


This one is especially for those that say they're sticking to the green list but not losing or picking up weight...are your veggies under 25g per day?

Besides from maintaining the correct ratios of fats to proteins to carbs, the main aim is to keep your carbs low enough to be able to go into ketosis - which is the best state to be in for optimum weight loss.

To achieve this, you will need to do some form of tracking - especially your vegetables to see that you stick to under 25g net carbs per day.





Broccoli Florets
1 Cup
Net Carbs: 2.9g 

 Cauliflower Florets, Cooked
1 Cup
Net Carbs: 2.2g







Cauliflower, Riced
1 Cup
Net Carbs: 3g


Carrot Rounds, Cooked
1 Cup
Net Carbs: 6.5g


Cucumber Rounds
1 Cup
Net Carbs: 3.2g


Medium Tomato
1, each
Net Carbs: 3.3g


Shredded Cabbage
1 Cup
Net Carbs: 4.6g


Pumpkin, Boiled, Drained, Mashed
1 Cup
Net Carbs: 8.6g


Butternut, Boiled, Drained, Mashed
1 Cup
Net Carbs: 15g


Lettuce, Shredded
1 Cup
Net Carbs: 1.5g


Cheddar Cheese
1 Tablespoon
Net Carbs: 0.5g


Spinach, chopped, raw
1 Cup
Net Carbs: 0.8g







Baby Marrow Rounds
1 Cup
Net Carbs: 3.4g


Avocado Cubes
1 Cup
Net Carbs: 3g


Mushrooms, Sliced, Cooked
1 Cup
Net Carbs: 3.6g


Bell Peppers, chopped
1 Cup
Net Carbs: 4.6g


Gem Squash, Boiled, Drained - Flesh only
1 Cup or 1 whole Gem Squash
Net Carbs: 3.2g


Green Beans, chopped
1 Cup
Net Carbs: 5.4g


Peas, Frozen
1 Cup
Net Carbs: 5.5g







Raspberries
1 Cup
Net Carbs: 6.8g


Strawberries
1 Cup, halves
Net Carbs: 8.7g


If you have tracked and your carbs are under 25g per day, then your best solution is to get the Carb Wise app. All the above information is on there!






Creamy Coconut Chicken Stir Fry


Ingredients:

4 chicken fillets

1 tbs garlic

2 tbs olive oil

1 red pepper, sliced

1 bunch spinach, washed and chopped

1 times coconut milk

1 sachet Chicken & Herb CarbSmart instant soup

Crushed chillies for garnish: optional

1 tsp turmeric

Method:


Add olive oil to a pot over medium heat

Add garlic, turmeric and peppers and fry for 2 minutes

Slice chicken fillets into strips 

Add to pot and cook until browned know all sides

Add sachet of instant soup

Stir until all coated

Add coconut milk and stir to mix

Allow to warm through, then add spinach.

Cook over medium heat until spinach wilted and sauce thickened

Enjoy!


Biltong and Blue Cheese Bread in a Mug


Ingredients:

3 tbs Heba Pap

1/4 tsp Baking powder

20g-30g crumbled Blue cheese

30g finely chopped/shaved biltong

3 tbs milk or water

1 large egg


Method:

Mix all together and press down in a mug.

Microwave on high for 2:30 mins (times may vary due to watts of microwave)

Remove mug from microwave, allow to cool enough to handle bread.

Remove from mug, slice, butter and enjoy!

Curried Cauliflower Salad


If you have ever had and loved curried pasta salad - this hits the spot perfectly!


Ingredients:

1/2 cup carb smart tomato sauce

5 tbs vinegar

5 tbs olive oil

6 tbs sweetener

1 tbs curry powder (recipe for this on blog)

1/2 green pepper

1 onion

1 large head of cauliflower


Method:


Steam cauliflower florets until a little softer but still crunchy

Dice green pepper and onion

Add remaining ingredients along with green pepper and onion to a saucepan.

Allow to cook for a few minutes, stirring.

Add to drained cauliflower, and refrigerate.

Enjoy chilled.

Wave GoodBye to the Tummy this July





They're all pretty basic meals - nothing too left field.


Don't forget to click on respective recipes where applicable to see what you're making!

Before looking through the shopping lists, find the important Banting info here:

Banting Lists


Net Carb List


How to Read Labels











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

Optional:
Xylitol



Week 1

Monday

Breakfast

3 Eggs fried in 1 tbs Holsum served with sliced cucumber

Cost of Meal: R5.50

Lunch

Cucumber (1/4 sliced) with Amasi Cream cheese on top (using about 3 tablespoons amasi cream cheese)

Cost of Meal: R2.90

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)

Cost of Meal: R7.45

Total Cost for the Day: R15.85


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.

Cost of Meal: R8.20

Lunch

Leftover Chicken Livers served with Cabbage rice fried in Holsum  (1 portion being around 1/8th of a large cabbage).

Cost of Meal: R7.45

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

Cost of Meal: R19.10

Total Cost for the day: R34.65


Wednesday

Breakfast

Scrambled Egg, with 1 whole tomato fried in Holsum - Sliced.

Cost of Meal: R6.15

Lunch

Leftover 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

Cost of Meal: R19.10

Dinner

Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for dinner).

Cost of Meal: R8.70

Total Cost for the day: R33.95


Thursday



Breakfast

Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.

Cost of Meal: R3.16

Lunch

Leftover Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for lunch).

Cost of Meal: R8.70

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))

Cost of meal: R15

Total cost for the Day: R26.86


Friday

Breakfast

Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)

Cost of meal: R8

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))

Cost of meal: R15

Dinner

1 gem squash filled with 80g mince, 80g chopped hearts both fried with 1/2 onion with 60g grated cheese on top

Cost of meal: R14.20

Total cost for the day: R37.20

Saturday

Breakfast

Omelette with 1 whole chopped fried tomato fried in Holsum as a filling.

Cost of meal: R6.80

Lunch

Roasted chicken skins (200g) with raw tomato slices

Cost of meal: R3.90







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

Cost of meal: R16.40

Total cost for the day: R27.20


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

Cost of Meal: R10.50

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

Cost of meal: R16.40

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

Cost of meal: R14.10

Total cost for the day: R41


Total cost for the 1st week: R216.71

All prices above are based on Checkers, Pick n Pay and Food Lovers Market.
If you can, purchase from street vendors, or pick up specials at Food Lovers Market and stock budget items, you can easily shave off money off this amount by doing so!



Remember you do have the option of swapping out meals for different days - but it will affect your totals. This is completely up to you and what you will like to eat though - these are just a guideline.



Week 2

Monday

Breakfast

Omelette with 1 whole chopped fried tomato fried in Holsum as a filling.

Cost of meal: R6.80

Lunch

Cheesy warm Tuna Salad: 1 tin tuna, 1 portion grated cabbage, 1 grated carrot all mixed and fried in holsum. Remove from heat then top with 30g cheddar

Cost of Meal: R15.65

Dinner

Chicken Liver Curry (Make 2 portions)

Cost of Meal: R7.75

Total Cost for the Day: R30.20


Tuesday

Breakfast

Scrambled Egg, with 1 whole tomato fried in Holsum - Sliced.


Cost of Meal: R6.15

Lunch

Leftover Chicken Liver Curry

Cost of Meal: R7.75

Dinner

Minced Beef and Chicken Heart Cheesy Patties (Make double this recipe)
Served with Sauteed Cabbage as a base

Cost of Meal: R8-65

Total Cost for the day: R22.25


Wednesday

Breakfast

3 Eggs fried in 1 tbs Holsum served with sliced cucumber



Cost of Meal: R5.50


Lunch

Leftover Minced Beef and Chicken Heart Cheesy Patties (Make double this recipe)
Served with Sauteed Cabbage as a base

Cost of Meal: R8-65


Dinner

Braai'ed Chicken Hearts (2 skewers) served with Steamed and Stir fried Carrots (2) and Half Mashed Gem Squash (Make double portions - so 4 skewers)

Cost of Meal: R9.30

Total Cost for the day: R23.45





Thursday

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

Cost of Meal: R10.50

Lunch

Leftover Braai'ed Chicken Hearts (2 skewers) served with Steamed and Stir fried Carrots (2) and Half Mashed Gem Squash (Make double portions - so 4 skewers)

Cost of Meal: R9.30

Dinner

Curried Chicken Feet served with fried cabbage rice in holsum
(Make a double portion)

Cost of meal: R9

Total cost for the Day: R28.80


Friday

Breakfast

Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.



Cost of Meal: R3.16

Lunch

Leftover Curried Chicken Feet served with fried cabbage rice in holsum
(Make a double portion)

Cost of meal: R9

Dinner

Tuna Egg muffins x 3 with half gem squash mashed, sauteed cabbage in holsum

Cost of meal: R8.60

Total cost for the day: R20.76


Saturday

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.



Cost of Meal: R8.20









Lunch


Tuna Egg muffins x 3 with half gem squash mashed, sauteed cabbage in holsum

Cost of meal: R8.60

Supper

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)

Cost of Meal: R7.45

Total cost for the day: R24.25


Sunday

Breakfast



Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)


Cost of meal: R8

Lunch

Leftover 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)

Cost of Meal: R7.45

Dinner

"Steak" (50g mince) and Kidney (100g) fried in holsum with 1/2 onion and 1 tomato served with sauteed cabbage fried in holsum

Cost of meal: R11.95

Total cost for the day: R27.40


Total cost for the 2nd week: R177.11

All prices above are based on Checkers, Pick n Pay and Food Lovers Market.



If you can, purchase from street vendors, or pick up specials at Food Lovers Market and stock budget items, you can easily shave off money off this amount by doing so!



TOTAL COST FOR THE 2 WEEKS COMBINED:
R393.82

RULES:

1. NEVER Red list. Orange list is occasional so see how that fits into YOUR banting journey
2. Have a look at our Banting Info links - there is a wealth of information there regarding various "side effects" of banting.
3. Read the Beginners Guide to Banting which can only be found in Banting 7 Day Meal Plans
4. Ask as many questions as you possibly can after reading the Beginners guide. We want you to understand Banting, and as much about it as possible.
5. Stick as much to the plan as possible, you can substitute one fat our for another - as in Butter for Holsum - but this WILL affect the costs per meal.
6. ENJOY IT and EMBRACE IT. This will become your new favourite thing!
7. Write down a short note - 5 pointers on there as to WHY you want to Bant, what motivates you to do it be it health or weight - and keep it with it you. I promise it helps.
8. Last but not least, Save this Budget Tips List to help you SAVE for the future weeks and months to come:









Net Carbs Per Cup

Just started and not losing, or even gaining? This one is especially for those that say they're sticking to the green list but n...