For The Love Of Banting: The Beginner Banting Challenge

Friday, 24 March 2017

The Beginner Banting Challenge

PLEASE NOTE - THIS CHALLENGE STARTING ON 15th MAY 2017




1. Clean out cupboards.
Have a look at the Red list and the ingredients on the stuff you currently have.
Give the red list stuff away.
2. Get your shopping list below and buy your neccesities only. Stick to a cooking oil - choose one or two, or if you can, invest in one of each. They all last longer that way and you can use them for different applications.
3. Make Bone Broth using either This or This recipe.
4. Make Granola which will be used for some breakfasts.
5. Make a list of reasons why YOU want this.
Not anyone else, for this to work YOU must want it to work.
Write it all down, even the trivial reasons. Fold that up and keep it in your bag or wallet - when the temptation arises, before doing anything, re-read your list. Think about why you started this in the first place and if that tempting food is really worth it...
6. Make Seed Crackers
7. Make Amasi Cream Cheese




(Please note firstly that some of the dishes listed in the meal plan have more than 1 portion - generally 4, so you will be able to freeze portions to sustain you for the weeks to come! and secondly that the shopping list below is for the beginners. Green List banters must omit the orange list goods i.e. sweet potato, butternut and any fruits)



  • 1kg Double Cream Yoghurt
  •  Small pack nuts of your choice
  • Small pack coconut flakes
  • 1 packet mixed seeds
  • Cinnamon
  • Coconut oil
  • Sweetener of your choice (Erythritiol, Xylitol or Stevia)
  • 1 Head Cauliflower
  • 1 Head Broccoli
  • Small pack baking powder
  • 36 eggs
  •  3.5kg beef mince
  • 3 tins tomato paste
  • 3 tins chopped tomatoes
  • Mixed herbs
  • Garlic
  • 1lt cream
  • 1 2lt amasi
  • Nutmeg
  • 3 bags Heba Pap
  • 1 Head Cabbage
  • 1 pack carrots
  • 1 punnet baby corn
  • 1 red cabbage
  • If not making homemade mayo, buy carb smart or martinnaise etc
  • 1 bottle unfiltered Apple Cider Vinegar with the "mother"
  • 500g block cheddar
  • 3 punnets mushrooms
  • 1lt milk
  • Some Hake Portions
  • Asparagus (Optional) else get green beans
  • 1 pack Olives
  • 1 gem squash
  • 500g butter
  • Either make your own gherkins - or buy Carmel Dill Gherkins
  • cumin ground
  • paprika
  • ground coriander
  • ground cumin
  • pink or sea salt
  • ground black pepper
  • allspice/pimento ground
  • cloves ground
  • cayenne pepper
  • garlic powder
  • 1 small tub feta
  • 3 packs streaky bacon
  • 1 pack zoodles, or make your own - one punnet baby marrows
  • one punnet baby marrows
  • 3 large butternut
  • 1kg chicken fillets
  • 2 packs robot peppers
  • 1 green chilli
  • Psyllium Husk
  • 1 pack Sesame seeds
  • Onion powder
  • 7 onions
  • turmeric
  • bay leaves
  • 1 large sweet potato
  • 1 small box cocoa powder
  • 1 punnet cherry tomatoes
  • 1 small bag tomatoes
  • 1 cucumber
  • Spring onion (optional)
  • 80g haddock
  • a few avocados
  • 100g banting friendly sausage (or replace for fried mince)
  • 900g beef strips
  • a few slices salami
  • Lemon Grass (optional)
  • 1 pack celery
  • 1 pack leeks
  • 8 chicken thighs
  • 1 tin coconut milk
  • 700g stewing meat (lamb, beef, chicken etc)
  • 1 pumpkin
  • beginners - 1 small bag apples, 2 very large sweet potato, 1 pack butternut spaghetti
  • Green listers: 1 very large aubergine, 1 extra cauliflower head, 1 extra pack zoodles or make your own.
  • Carb smart Chutney


Monday

Breakfast:

Lunch:

Dinner:

Banting Cottage pie - for beginners replace Cauli Mash with Sweet Potato Mash

Tuesday:

Breakfast:

Lunch:

Leftover Banting Cottage Pie (Same mantra as above)

Dinner:

Banting Moussaka - Kim Blom - for green listers - replace sweet potato with eggplant

Wednesday:

Breakfast:

Lunch:

Leftover Banting Moussaka - Same as above

Dinner:

Banting Beef Stroganoff (Green listers use zoodles, beginners use butternut spaghetti)

Thursday:

Breakfast:

Lunch:

Leftover Banting Beef Stroganoff (Green listers use zoodles, beginners use butternut spaghetti)

Dinner:

Chicken Pieces coated in Cajun Spice with roasted Vegetables (include butternut for beginners)

Friday:

Breakfast:

Lunch:

Dinner:

Chicken and Butternut soup (Green Listers replace Butternut for Pumpkin) with a side of Bone Broth Bread

Saturday:

Breakfast:

200ml Double Cream Yoghurt with 3 tbs Granola and a small apple for beginners

Lunch:

Leftover Chicken and Butternut soup (Green Listers replace Butternut for Pumpkin) with a side of Bone Broth Bread

 Supper:

Lamb Stew (can replace lamb with chicken or beef) Served with Cauliflower rice

Sunday:

Breakfast:

Lunch:

Seed Crackers served with cream cheese
Include a small apple for beginners

Dinner:


After preparing meals for this weeks meal plans - you will be left with 24 portions of meals that you can freeze for the weeks to come.

Monday

Breakfast:

150ml Double Cream Yoghurt with 3 tablespoons Granola

Lunch:

Dinner:

Banting Lasagne - served with a portion of Coleslaw


Tuesday:

Breakfast:

Banting Omelette with fillings of your choice

Lunch:

Leftover Banting Lasagne

Dinner:


Wednesday:

Breakfast:

Scrambled Eggs with mushrooms

Lunch:

Meatballs with leftover Warm Salad

Dinner:

Heba Based Pizza with toppings of your choice

Thursday:

Breakfast:

Leftover Heba Based Pizza

Lunch:

Leftover Meatballs with some steamed Gem Squash and butter

Dinner:

Chicken coated with a Moroccan Spice Rub served with the braai salad

Friday:

Breakfast:

Lunch:

Dinner:

Banting Bolognese Sauce served on Zoodles

Saturday:

Breakfast:

Fried eggs served with leftover Cheesy Caulibroc Strips

Lunch:

Leftover Banting Bolognese Sauce served on Zoodles

Supper:


Sunday:

Breakfast:

Lunch:

Seed Crackers served with cream cheese and salami

Dinner:

Chicken Curry with Cauliflower rice.

After preparing the meals for this weeks meal plans, you will be left with 12 portions of meals that you can freeze for the weeks to come.


The meal plans with the portions of foods in the recipes above may seem a little excessive, but the idea is to build a stock of ready-meals you can just take out the freezer the night before for lunch the next day or that morning for dinner - so you're prepared for whatever life throws at you.

That's probably one of the hardest things about Banting - not having the real option of LEGAL ready meals - but if you make extra portions like above  - you will never have a problem again!


The rules are:

  1. You can change the meals in the above plans to suit you - have a look at others from this list - but beginners must still have the orange list items suggested and green listing banters must have the green list counterparts. Also remember that the shopping list is made for the meals suggested, so go through the meal you're crossing off YOUR list and omit those items from the shopping list for you.
  2. You can skip anyone of the meals (Id suggest either breakfast or lunch as you need the supper for the leftovers for lunch the next day!) - if its lunch, 
  3. If you MUST snack, go for fatty biltong, a boiled egg, cucumber with cream cheese on top - those types of things. Snacking is strongly discouraged - the shopping list above does not include snacking items...
  4. If the sweet craving attacks, have a glass of water. If its still there after 5 minutes - have a tablespoon of cream cheese...if STILL there, make one of these LEGAL desserts - but please don't do it too often - we are trying to wean ourselves off the need for sweetened goods altogether: Banting Chocolate Mousse OR Dairy Free Banting Chocolate Mousse OR Mini Lemon or Lime Cheesecakes - please remember that the shopping list above does not include ingredients for these extras...
  5. Do not cheat at all. Rather have a legal item from the many recipes available - the results of your progress are up to you...
  6. The most important rule is:
READ THE BEGINNERS GUIDE (PINNED POST) on
Banting 7 Day Meal Plans Facebook Group
this document has a wealth of information on what to expect when Banting!

If you have any questions - Please don't hesitate to post it on the Banting Group in the link above!

NEXT UP: "The Carb Wise APP Challenge"
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