Monday, 30 October 2017

Coconut Yeasty Bread

Yessss, finally did it!
My husbands comments:
"You can't taste coconut, its not damp like other breads...and tastes great."


Ingredients:

85g coconut flour
50g psyllium husk
1 tbs honey
1 pkt active dry yeast
300ml warm water
9 eggs
1 tsp salt







Method:

Preheat oven to 180C
Prepare loaf pan by greasing and lining with baking paper
Mix together water, honey and yeast.
Beat eggs until foamy and increased in volume.
In a separate bowl mix psyllium, coconut and salt - set aside.
Mix yeast mixture with eggs, and then fold in flour mixture till incorporated.
Place in prepared loaf tin.
Bake for 60mins or until top has risen and browned.
Allow to cool completely before slicing.
Enjoy.

Friday, 27 October 2017

Spicy Banting Jerk Chicken

Ingredients:

4 chicken fillets
1 tsp ground allspice/pimento
1/4 tsp ground cinnamon
3 tbs sweetener
1.5 tsp crushed chillies (dried)
1/4 tsp ground cloves
1/4 tsp ground cumin/jeera
2 tsp salt
1 tsp black pepper
6 tbs olive oil

Method:

Mix all spice ingredients together with olive oil to make a paste.
Coat chicken fillets and place in a sealed zip lock bag.
Allow to marinate for at least 8 hours (preferably overnight).
Grill or braai until cooked through.
Enjoy!

Peanut Butter and Chocolate Tart - Joelle Naude


Peanut butter and chocolate Tart by Joelle Naude.

Crust
Ingredients

1cup almond flour
1cup fine desiccated coconut
2Tbsp cocoa powder
1tsp baking powder
100g butter
2Tbsp water
1Tbsp gelatine powder
2Tbsp xylitol
1egg
1tsp vanilla extract

Method:

Place almond flour, desiccated coconut, cocoa powder and baking powder in a mixing bowl.
Place the gelatine powder and water in a small dish and allow to bloom.
Melt the butter.
Add xylitol and bloomed gelatine to melted butter and whisk till well blended.
Add the butter mixture to the dry ingredients. Mix well. Add egg and vanilla extract and mix well.
Press firmly into a tart shell.
Bake at 180 deg for 15 min. Allow to cool before filling.

Peanut butter filling
Ingredients:

1/2 cup cream cheese
1/2 cup sugar free peanut butter
50 ml cream
2Tbsp salted butter
1/4cup powdered xylitol.

Method:

Beat all ingredients together untill light and fluffy.
Fill the baked tart shell and refrigerate.

Chocolate topping
Ingredients:

100g 80% lindt
75ml cream
2Tbsp powdered xylitol

Method:

Breal the chocolate into small pieces
Heat the cream and xylitol till just before boiling point. Remove from heat and add chocolate pieces. Mix well. If the chocolate looks oily and a little cold cream and stir untill the mixture looks smooth and glossy.
Allow to cool. Pour over peanut butter tart and refrigerate until it's set. 


Banting: How to Start, the right way!

Things all Banting Beginners should know:

  • Eat: All Meats (except polonies or viennas), offal, fish, eggs, vegetables, natural fats (like butter, EVOO, holsum, ghee, coconut oil).
  • Avoid: Sugar, sweets, chips, chocolates and starchy foods like bread, pasta, pastries, rice, margarine, heat extracted or hydrogenated vegetable or seed oils.
  • Eat when you're hungry and only till you're satisfied.
  • Try to reduce and/or limit your fruit intake, especially if they're 7g net carbs or over (Orange list).
  • Remember to drink to thirst - around 2 litres of water a day.
  • Stick to water, tea or coffee - an generally only 2-3 cups of coffee per day.
  • The best way to start is to ease yourself into low carb by first including orange list, then slowly working your way down to strict green list. What this does is minimises the effects of low carb (headaches, fatigue, etc)
  • Remember that this is a low carb, medium protein high fat lifestyle - what this means is that most of our "fuel" is in the form of healthy fats - this doesn't mean we eat a little bit of veg - we eat loads of it - but we try to limit it to the lower carb varieties so that we can eat more of it. What this helps with is nutrient intake as well as fibre intake.










  • If you don't eat anything on any of the lists - you don't have to eat it. If eggs aren't your thing - go for something else you do eat. It's really as simple as that.
  • Although this is a high fat lifestyle - fat is meant to fuel you and keep you full - your body uses your excess body fat as fuel too - so don't go overboard on the fats.
  • If you want to do this right, clean out your cupboards - ask if something falls on the red list if you're unsure. That way, when temptation strikes and you're home - it's easier staying on the straight and narrow.
  • Don't go shopping when you're hungry. This can often lead to impulse buys - have your meal before you go.
  • You don't have to be in ketosis to lose weight.
  • Low carb is classified as anything under 200g - but we advise 25g. Why? To optomise weight loss!
  • Before you're thinking of that little cheat - consider why you're banting - write it down and keep it with you - when you are feeling weak - read it to yourself. Rather look for something banting friendly that you CAN have.
  • When starting out - adding extra salt to your food is a great idea to minimise any effect a low carb diet can have on you. Starting a low carb diet can change the water and mineral balance of your body - hence adding the added salt.
  • You may experience fruity smelling urine or bad breath - don't be alarmed - these are signs of ketosis - ketosis is the desirable state most banters want to find themselves in (not to be confused with ketoacidosis!)
  • For minerals, try taking 3000 - 4000 mg of sodium (which you will be doing in the form of added salt to foods), 1000 mg of potassium and 300 mg of magnesium per day to minimize side effects of going completely green list. (These figures are according to authority nutrition). Some need the extra help in the form of mineral supplements, however - most do not - so see how you feel.
  • You may find yourself constipated - but please remember to drink your water, eat your vegetables and if this is your issue - often adding a magnesium supplement can help with that (please see above).
  • DOWNLOAD your NEW (Updated Oct 2017) FREE book - Beginners Guide to Banting by Joining Banting 7 Day Meal Plans, then going to the post to download it.











Use these guides as to choices of the best low carb Fruits, Vegetables, Nuts, and Alcohol you can use for Banting:

Banting Friendly Nuts and Seeds(Click on link to find out which are banting friendly)
The best alcohols to choose while Banting
(Click on link to find out which are banting friendly)

Banting Fruit and Vegetable Net Carb List





The ultimate weight loss tool we recommend is the Carb Wise App.Download the CARB WISE APP here for Android devicesor here for Apple Devices.



Cinnamon Crunch Granola


Ingredients:

1.5 cup nuts
1 cup coconut flakes
1/2 cup sunflower seeds
1/4 cup sesame seeds

1/4 cup pumpkin seeds
2 tsp cinnamon
2 tbs Coconut oil
1 tbs sweetener

Method:
Preheat oven to 160C.

Melt coconut oil,  Add the cinnamon, stir, then add all the other ingredients.

Stir mixture until well coated.

Transfer to a lined baking tray and bake for 10 minutes, stir, then a further five minutes until browned.

Transfer to newspaper or paper towel to allow to cool completely before storing in an airtight container

Thursday, 26 October 2017

Coconut Chocolate



Ingredients:
125ml Coconut oil
125ml Butter
4 tbs Sweetener
3 tbs Nut butter and extra for cups
4 tbs Cocoa 
30g coconut flakes

Method:
In a microwaveable bowl, melt the butter, sweetener and nut butter until just melted. Mix until well combined. Add coconut oil and mix well.
Allow to cool slightly.
Add the cocoa and mix well.
Chop and lightly toasted coconut flakes in pan u til slightly browned.
Spread the coconut flakes between the molds.
Throw the chocolate mix over the top and bump slightly.
Fill to the top and refrigerate.
Store in an airtight container in the fridge.

Mint Chocolates



Ingredients:
125ml Coconut oil
125ml Butter
4 tbs Sweetener
3 tbs Nut Butter
4 tbs Cocoa 
8 tbs coconut oil
1 tsp drops pepper oil
2 tbs sweetener

Method:
In a microwaveable bowl, melt the butter, sweetener and nut butter until just melted. Mix until well combined. Add coconut oil and mix well.
Allow to cool slightly.
Add the cocoa and mix well.
Fill mold 3/4 way up and refrigerate.
In a microwaveable bowl, mix together coconut oil, sweetener and peppermint oil.
Microwave on high for 2 mins.
Whisk for a bit then pour a thin layer on top of the choice that you refrigerated.
Refrigerate until completely set.
Pop out of mold and enjoy.
Store in airtight container in fridge.

Wednesday, 25 October 2017

Sugar free Jelly babies


The original recipe of this was made by Lucille Lennon. I didn't want to limit to one flavor so switched it up a bit...below is the recipe PER flavor.

Ingredients:

1 sachet/scoop footys flavored powdered cool drink
25g gelatin
100ml boiling water











Method:

In a microwaveable bowl, add boiling water, then powdered cool drink and gelatin.
Whisk together, then pop into microwave for 40 seconds.
Stir and pour into molds.
Allow to set completely before removing.
Store in an airtight container and enjoy as desired!

Tuesday, 24 October 2017

Plated Portions


In  this post you will find plates analysis, common misconceptions blown out the water, and some general info on whether or not your portions are correct.

24/10/17
Chicken Drumstick and 3 boiled eggs



The comments on this post were ALL similar.
"Too much protein"
"Too little fat"



However - this was not the case at all. After filling it in on the app for the member, it equated to 2 fats and 1 protein.

What have we learnt?
Fats don't need to be visual.


Saturday, 21 October 2017

Coco-pine refresher


Makes 2lt.
20g net carbs per 2lt.

Ingredients:

1 tin coconut milk
110g finely chopped pineapple
1 tray ice
1/2 tsp rum flavoring oil (optional)
2 tbs sweetener (or to taste)

Method:

Add coconut milk, rum flavouring, sweetener and ice to blender, and blend until ice is crushed.
Pour into a jug, add chopped pineapple and stir.
Decant into glasses and enjoy.

Peri Peri Chicken Hearts


Ingredients:

Chicken hearts
Olive oil
Salt and pepper to taste
Carb Smart Peri Peri sauce

Method:

Trim hearts.
Rub hearts withplive oil, salt and pepper, then use about 1 tablespoon of carb smart Peri Peri sauce per normal size skewer.
Braai until done, using the peri peri sauce as basting.
Enjoy!

Lemon and Herb Chicken Feet


Ingredients:

Chicken feet
Carb Smart Lemon and Herb
Olive oil
Salt and pepper to taste




Method:

Clean chicken feet.
Season and place a tsp oil on each foot, along with a tbs of lemon and herb carb smart sauce. Rub sauce into feet, pop into a bag and allow to marinate for at least 2 hours.
Grill or braai, and baste with leftover sauce in packet, until cooked.
Enjoy!

Strawberry Frozen Yoghurt


Ingredients:

200ml double cream yoghurt
4 large strawberries
Sweetener to taste (optional)


Method:

Place ingredients in a blender and blend until smooth.
Place in the ice cream pop molds of choice and allow to freeze for 8 hours before enjoying.

Great for kids!!

Thursday, 19 October 2017

Flourless Peanut Butter Biscuits



Really Simple, Really Easy, Really good- but there's a catch. Before I give you the recipe, its important to be aware of the following:

1. This IS peanut butter. So what? Well, at 9g carbs per 100g, its orange list firstly, but secondly it does have a high level of omega 6. The best thing for you do to on the days you will have this would be to make fish one of your meals for the day.
2. You can counter the omega 6 issue by using a different nut butter such as almond or macadamia. Macadamia nut butter would actually be a better choice because it is lower in carbs. Almond butter also falls under the orange list.

At the bottom of the recipe will be the nutritional information for the whole recipe including fats, proteins and carbs for the entire recipe, and I will calculate per biscuit for you too.

Variations of this include:

Add some cocoa to make chocolate biscuits.
Add some choc chips to make choc chop biscuits.
Add some extra chopped nuts to give it a nutty crunch biscuit feel.
Dip them in chocolate or make them into a "Romany cream" style biscuit...

Whatever you do, make sure you enjoy them!








Ingredients:

1 cup (266g) sugar free peanut butter
1/4 to 1/2 cup sweetener - depending on deaired sweetness (erythritol makes them harder - but your choice)
1 egg

Method:

Preheat oven to 160C.
Prepare a baking paper lined baking sheet.
Mix all ingredients together well.
Make tablespoon sized balls, roll out and place on baking paper.


Use a fork to press down.
Bake in oven for 7 minutes, turn the baking sheet around and bake for a further 3-8 minutes (or until edges are slightly darker)
Remove from oven, place on a wire cooling rack and allow to harden.
Enjoy!











Recipe makes Between 19 and 20.
Per 2 biscuits:
1.25 fat portions 
0.27 protein Portions
0.08 carb portions

Net carbs per 2 biscuits would be 2.4g.

Per 100g the carbs would be 5.9g (depending on amount of sweetener).

Wednesday, 18 October 2017

Banting Chili Con Carne


Ingredients:

300g mushrooms, chopped
400g mince of choice
2 spring onions, chopped
1 tin chopped tomatoes
1 tin tomato paste
2 tsp chilli powder
2 jalapeños, choppd
2 tbs oil of choice
1 tbs smoked paprika
Salt and pepper to taste
1 red pepper, chopped
1 tsp cinnamon

Method:

Place oil in pot, add mince, spring onion and mushrooms.
Fry until cooked through.
Add jalapeños, chilli powder and red pepper, then tomato paste and tinned tomatoes.
Stir to mix.
Add 1/2 cup water.
Allow to cook, covered on medium heat for 10 minutes.
Remove cover, add  cinnamon and smoked paprika, with salt and pepper to taste, and cook until liquid has reduced, and sauce thickened.

Serve with Banting Nachos, and all the sides.
Enjoy!

Tuesday, 17 October 2017

Creamy Ham and Mustard Cauliflower Bake


1 cauliflower
Salt and pepper to taste
150ml cream
2 tsp mustard powder
1/2 cup grated cheese
2 tbs cream cheese
1.5 tbs heba pap OR 2 tbs almond flour OR 2 tbs sunflower seed flour
If using something other than heba pap, add 1/2 tsp psyllium husk
2 slices green list ham of choice, chopped
Grated Cheese for the top

Method:

Place cauliflower florets in oven dish.
In microwaveable bowl, mix mustard powder, cream cheese, 1/2 cup grated cheese and cream and microwave on high for two mins, mix well.
Add flour of choice, mix well.
Throw chopped ham over cauliflower.
Pour creamy mix over cauliflower and ham.
Grate cheese for the top.
Bake at 180C for 40 mins and/or top is browned.

Cheesy Smokey Bread Sticks

 


One of the first (and only) types of bread things my kids liked was a bread stick style thing i used to make from scratch.
This recipe is very similar in texture and taste - the big difference being that it's oh so tasty and oh so healthy to match.
Sonnett van Zyl posted a recipe from a website called "myoregonkitchen" - but it looked a bit complicated with food processors and freezing stuff beforehand - this is my version!
There are a few tips that you need to know about though:
  • This needs to be eaten on the day you make it. The recipe is small in quantity enough to do that though - especially if its to be shared. Why? Because if you leave them out they lose their crispness. You could however place them in a ziplock till the next day or so.
  • DO NOT overmix the egg whites once whipped and you're adding the new ingredients - you will be beating all the air out.


So easy even a 5 year old can do it...view the how to video here!



Ingredients:

 4 large egg whites
A pinch of Cream of Tartar
75g hard cheddar
2 tbs HEBA OR Almond flour OR sunflower seed flour OR Flax flour
1/2 tsp garlic powder OR onion powder (optional)
1 tsp smoked paprika (optional)
more smoked paprika for dusting after (optional)





Method:

Preheat oven to 160C.
 Beat egg whites and pinch of cream of tartar until stiff.
Finely grate 75g Hard cheddar.
Mix flour of choice and spices with stiff egg whites, folding in.
Add grated cheese and do the same. 
Place this mixture into a ziplock bag or piping bag and snip off the side of the bag.
Pipe long "stick" like shapes on a baking sheet lined with baking paper or a silicon mat.
Bake for 15 minutes, turn around in the oven, then bake for a further 15 minutes.
Sprinkle extra Smoked paprika ontop - allow to cool and enjoy!

    Monday, 16 October 2017

    Caulibroc Spring Onion Cheesy Bake


    1 broccoli
    1 cauliflower
    Salt and pepper to taste
    150ml cream
    1 spring onion
    1/2 cup grated cheese
    2 tbs cream cheese
    2 tbs heba pap OR 3 tbs almond flour OR 3 tbs sunflower seed flour
    Grated Cheese for the top

    Method:

    Place cauliflower and broccoli florets in oven dish.
    In microwaveable bowl, mix spring onion, cream cheese, 1/2 cup grated cheese and cream and microwave on high for two mins, mix well.
    Add flour of choice.
    Pour over caulibroc.
    Bake at 180C for 25mins.
    Remove from oven and place grated cheese on top.
    Bake for a further 15 mins, until browned and cauliflower cooked through.

    Saturday, 14 October 2017

    Stephen's Stir-fry


    Ingredients:

    1/3 green cabbage
    1/2 red cabbage
    1 spring onion
    1 thumb ginger
    2 tbs garlic
    350g chicken fillets
    1 large carrot
    1 red pepper
    100g mushrooms
    1 jalapeño
    5 baby corn spears
    2 tbs SOTE chicken mix
    2-3 tbs olive oil
    Salt and pepper to taste









    Method:

    Slice chicken fillets, and marinade in chicken mix spice.
    Finely slice cabbages, pepper, mushrooms, jalapeño and spring onion. Finely chop garlic and ginger.
    Cut baby corn spears in half or 1/4.
    Julienne carrot.
    Place 2 tbs olive oil in hot pan and start frying off the vegetables, starting with garlic and ginger - until they are the desired texture- add salt and pepper to taste - we do it so that its still crunchy.
    Remove vegetables from pan, add the extra tbs olive oil and fry the chicken.
    Fry until completely cooked.
    Add back the vegetables and mix well.
    Serve immediately.

    Its great reheated too.
    Enjoy!

    Thursday, 12 October 2017

    Layered Chocolate and Vanilla Mousse


    Ingredients:

    500ml fresh cream
    3-4 tbs cocoa
    3 tbs sweetener (or to taste)
    2 tbs gelatin powder
    2 tsp vanilla
    80ml boiling water







    Method:

    Whip cream and sweetener till lightly whipped.
    Divide into two.
    Add boiling water to gelatin and whisk.
    Add to half the mixture, add vanilla and whip until stiff.
    Add cocoa to second bowl, whisk until well incorporated and stiff.
    Layer in glasses, and refrigerate until set.
    Serve after at least 2 hours.
    Enjoy!

    Cottage Pie: Chicken and Bacon with a Cauliflower and Parsnip topping




    Ingredients:

    300g chicken fillets
    200g bacon
    200g patty pans
    100g carrots
    1 tbs SOTE chicken mix
    1 tbs SOTE smoked paprika
    2 tbs olive oil
    1 tbs garlic
    2 tbs cream cheese 

    Parsnips and cauliflower florets
    Cream cheese
    Salt and pepper to taste






    Method:

    Peel parsnips, chop, add to cauliflower florets.
    Steam until tender, strain and add cream cheese.
    Puree in food processor, set aside.
    Chop chicken and bacon into smaller pieces and mince in food processor.
    In a medium pot, add olive oil and garlic.
    Add minced meat, quartered patty pans and diced carrots.
    Add 200ml water,spices and salt and pepper to taste.
    Allow to cook on medium heat for about 15-20 minutes.
    Add cream cheese.
    Stir to combine.
    Place in oven proof dish.
    Top with mash.
    Grill in oven until browned.
    Serve and enjoy.


    For the Love of Banting

    Wednesday, 11 October 2017

    Are you a Banting Boss? Take the quiz HERE!


    .













    Tuesday, 10 October 2017

    Slow Cooked Barbeque Ribs


    Ingredients:

    Ribs
    Carb Smart Barbeque sauce
    Salt and pepper to taste

    Method:

    Prepare ribs.
    Place in slow cooker or pot or pressure cooker, with enough water to take 3/4 up.
    Add a tsp salt and a few black peppercorns.
    Cook until tender.
    Drain and save cooking liquid (lamb stock).
    Place ribs in oven proof dish.
    Squirt carb smart over - making sure it is all covered.
    Bake uncovered in oven at 140C until the sauce becomes thicker and sets into the meat.
    Serve.

    Friday, 6 October 2017

    99 Days Green List Banting Challenge



    The meal plan below is to be used as a guideline to give ideas on meals - if you don't like something, substitute it out for something you do like off the green list.
    If something is not within your budget - substitute it out for something that is within your budget.
    You can keep this simple by just sticking to the green list which you will find here or you can use the below meal plan to make your life easier - it is all up to you because this is YOUR journey to health.





    Important information you CAN'T MISS at the bottom of the meal plan, so don't forget to scroll to the bottom to view!

    How the meal plan works:

    Some Meals have available recipes - to view them, click on the highlighted names and/or number options.
    To save this page for later use - go to Menu (Three dots in right corner) >> Open with... >> Select Chrome. Once the web page has opened in chrome, you can bookmark it for later use by also clicking on menu at the top and clicking on the star.


    Day 1
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

    Dinner:
    Chicken Stirfry with veg of choice

    Day 2
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch: Leftovers from the night before

    Dinner:

    Day 3
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch: Leftovers from the night before

    Dinner:
    Meatballs of your choice (Choose from 1, 23, 4 or 5) with a side salad of choice (Choose from THESE)

    Day 4
    Breakfast:

    Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

    Dinner:
    Chicken Curry of choice (Choose from 1, 2, 3) with pap of choice (Choose from 1, 2, 3, 4)

    Day 5
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch: Leftovers from the night before

    Dinner:
    Beef Curry with Cauliflower Rice OR pap of choice (Choose from 1234) OR Roti

    Day 6
    Breakfast:
    Stuffed omelette with bacon and cheese

    Lunch: Leftovers from the night before

    Dinner:
    Pizza of choice (Choose from 1, 2, 3, 4 or 5) with toppings of choice

    Day 7
    Breakfast:

    Lunch:
    Chicken Salad

    Dinner:
    Pork chop with creamed spinach and fried baby marrows

    Day 8
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch:
    Tuna & Mayo Cups

    Dinner:
    Banting Friendly Wors with Coleslaw

    Day 9
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch:

    Dinner:
    Grilled chicken pieces with cauliflower bake of choice (Choose from 1, 2, 3, or 4)

    Day 10
    Breakfast:
    Yogurt with 3 tbs mixed seeds

    Lunch: Leftovers from the night before

    Dinner:
    Crumbed fish with salad of choice (Choose from THESE)





    Day 11
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

    Bunless Cheeseburger & salad of choice (Choose from THESE)

    Dinner:
    Spicy Chicken Livers with Cauliflower Mash

    Day 12
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch:
    Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

    Dinner:
    Quiche with filling of choice served salad of choice (Choose from THESE)

    Day 13
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch: Leftovers from the night before

    Dinner:
    Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

    Day 14
    Breakfast:

    Lunch: Leftovers from the night before

    Dinner:
    Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

    Day 15
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch: Egg Salad

    Dinner:

    Day 16
    Breakfast:
    Stuffed omelette with bacon and cheese

    Lunch:
    Half tin Pilchards with a small side salad

    Dinner:
    Chicken Stirfry with veg of choice

    Day 17
    Breakfast:

    Lunch: Leftovers from the night before


    Day 18
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch: Leftovers from the night before

    Dinner:
    Meatballs of your choice (Choose from 1234 or 5) with a side salad of choice (Choose from THESE)

    Day 19
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

    Dinner:
    Chicken Curry of choice (Choose from 12, 3) with pap of choice (Choose from 1234)

    Day 20
    Breakfast:
    Yogurt with 3 tbs mixed seeds

    Lunch: Leftovers from the night before

    Dinner:
    Beef Curry with Cauliflower Rice OR pap of choice (Choose from 1234) OR Roti

    Day 21
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

    Lunch: Leftovers from the night before

    Dinner:
    Pizza of choice (Choose from 1234 or 5) with toppings of choice

    Day 22
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch:
    Chicken Salad

    Dinner:
    Pork chop with creamed spinach and fried baby marrows

    Day 23
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch:
    Tuna & Mayo Cups




    Dinner:
    Banting Friendly Wors with Coleslaw

    Day 24
    Breakfast:

    Lunch: Leftovers from the night before

    Dinner:
    Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

    Day 25
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch: Leftovers from the night before

    Dinner:
    Crumbed fish with salad of choice (Choose from THESE)

    Day 26
    Breakfast:
    Stuffed omelette with bacon and cheese


    Dinner:
    Spicy Chicken Livers with Cauliflower Mash

    Day 27
    Breakfast:

    Lunch:
    Bunless Cheeseburger & salad of choice (Choose from THESE)

    Dinner:
    Quiche with filling of choice served salad of choice (Choose from THESE)

    Day 28
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch: Leftovers from the night before

    Dinner:
    Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage


    Day 29
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch: Leftovers from the night before

    Dinner:
    Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

    Day 30
    Breakfast:
    Yogurt with 3 tbs mixed seeds

    Lunch:
    Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese


    Day 31
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

    Lunch: Egg Salad

    Dinner:
    Chicken Stirfry with veg of choice

    Day 32
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch: Leftovers from the night before


    Day 33
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch: Leftovers from the night before

    Dinner:
    Meatballs of your choice (Choose from 1234 or 5) with a side salad of choice (Choose from THESE)

    Day 34
    Breakfast:

    Lunch:
    Half tin Pilchards with a small side salad

    Dinner:
    Chicken Curry of choice (Choose from 12, 3) with pap of choice (Choose from 1234)

    Day 35
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch: Leftovers from the night before

    Dinner:
    Beef Curry with Cauliflower Rice OR pap of choice (Choose from 1234) OR Roti

    Day 36
    Breakfast:
    Stuffed omelette with bacon and cheese

    Lunch: Leftovers from the night before

    Dinner:
    Pizza of choice (Choose from 1234 or 5) with toppings of choice

    Day 37
    Breakfast:

    Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

    Dinner:
    Pork chop with creamed spinach and fried baby marrows

    Day 38
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch:
    Chicken Salad

    Dinner:
    Banting Friendly Wors with Coleslaw

    Day 39
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch:
    Tuna & Mayo Cups

    Dinner:
    Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

    Day 40
    Breakfast:
    Yogurt with 3 tbs mixed seeds

    Lunch: Leftovers from the night before

    Dinner:
    Crumbed fish with salad of choice (Choose from THESE)

    Day 41
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo


    Dinner:
    Spicy Chicken Livers with Cauliflower Mash




    Day 42
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch:
    Bunless Cheeseburger & salad of choice (Choose from THESE)

    Dinner:
    Quiche with filling of choice served salad of choice (Choose from THESE)

    Day 43
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch: Leftovers from the night before

    Dinner:
    Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

    Day 44
    Breakfast:

    Lunch: Leftovers from the night before

    Dinner:
    Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

    Day 45
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch:
    Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese


    Day 46
    Breakfast:
    Stuffed omelette with bacon and cheese

    Lunch: Egg Salad

    Dinner:
    Chicken Stirfry with veg of choice

    Day 47
    Breakfast:

    Lunch: Leftovers from the night before



    Day 48
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch: Leftovers from the night before

    Dinner:
    Meatballs of your choice (Choose from 1234 or 5) with a side salad of choice (Choose from THESE)

    Day 49
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch:
    Half tin Pilchards with a small side salad

    Dinner:
    Chicken Curry of choice (Choose from 12, 3) with pap of choice (Choose from 1234)

    Day 50
    Breakfast:
    Yogurt with 3 tbs mixed seeds

    Lunch: Leftovers from the night before

    Dinner:
    Beef Curry with Cauliflower Rice OR pap of choice (Choose from 1234) OR Roti

    Day 51
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

    Lunch: Leftovers from the night before

    Dinner:
    Pizza of choice (Choose from 1234 or 5) with toppings of choice

    Day 52
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

    Dinner:
    Pork chop with creamed spinach and fried baby marrows

    Day 53
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch:
    Chicken Salad

    Dinner:
    Banting Friendly Wors with Coleslaw

    Day 54
    Breakfast:

    Lunch:
    Tuna & Mayo Cups

    Dinner:
    Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

    Day 55
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch: Leftovers from the night before

    Dinner:
    Crumbed fish with salad of choice (Choose from THESE)

    Day 56
    Breakfast:
    Stuffed omelette with bacon and cheese





    Dinner:
    Spicy Chicken Livers with Cauliflower Mash


    Day 57
    Breakfast:

    Lunch:
    Bunless Cheeseburger & salad of choice (Choose from THESE)

    Dinner:
    Quiche with filling of choice served salad of choice (Choose from THESE)

    Day 58
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch: Leftovers from the night before

    Dinner:
    Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

    Day 59
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch: Leftovers from the night before

    Dinner:
    Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

    Day 60
    Breakfast:
    Yogurt with 3 tbs mixed seeds

    Lunch:
    Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese


    Day 61
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

    Lunch: Egg Salad

    Dinner:
    Chicken Stirfry with veg of choice


    Day 62
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch: Leftovers from the night before


    Day 63
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch: Leftovers from the night before

    Dinner:
    Meatballs of your choice (Choose from 1234 or 5) with a side salad of choice (Choose from THESE)

    Day 64
    Breakfast:

    Lunch:
    Half tin Pilchards with a small side salad

    Dinner:
    Chicken Curry of choice (Choose from 12, 3) with pap of choice (Choose from 1234)

    Day 65
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch: Leftovers from the night before

    Dinner:
    Beef Curry with Cauliflower Rice OR pap of choice (Choose from 1234) OR Roti

    Day 66
    Breakfast:
    Stuffed omelette with bacon and cheese

    Lunch: Leftovers from the night before

    Dinner:
    Pizza of choice (Choose from 1234 or 5) with toppings of choice

    Day 67
    Breakfast:

    Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

    Dinner:
    Pork chop with creamed spinach and fried baby marrows

    Day 68
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch:
    Chicken Salad

    Dinner:
    Banting Friendly Wors with Coleslaw

    Day 69
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch:
    Tuna & Mayo Cups

    Dinner:
    Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

    Day 70
    Breakfast:
    Yogurt with 3 tbs mixed seeds

    Lunch: Leftovers from the night before

    Dinner:
    Crumbed fish with salad of choice (Choose from THESE)

    Day 71
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo


    Dinner:
    Spicy Chicken Livers with Cauliflower Mash

    Day 72
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch:
    Bunless Cheeseburger & salad of choice (Choose from THESE)

    Dinner:
    Quiche with filling of choice served salad of choice (Choose from THESE)

    Day 73
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch:
    Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

    Dinner:
    Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

    Day 74
    Breakfast:

    Lunch: Egg Salad

    Dinner:
    Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)

    Day 75
    Breakfast:
    Breakfast Pizza - with toppings of choice



    Lunch:
    Half tin Pilchards with a small side salad


    Day 76
    Breakfast:
    Stuffed omelette with bacon and cheese

    Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

    Dinner:
    Chicken Stirfry with veg of choice

    Day 77
    Breakfast:

    Lunch: Leftovers from the night before



    Day 78
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch: Leftovers from the night before

    Dinner:
    Meatballs of your choice (Choose from 1234 or 5) with a side salad of choice (Choose from THESE)

    Day 79
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch:
    Chicken Salad

    Dinner:
    Chicken Curry of choice (Choose from 12, 3) with pap of choice (Choose from 1234)

    Day 80
    Breakfast:
    Yogurt with 3 tbs mixed seeds

    Lunch: Leftovers from the night before

    Dinner:
    Beef Curry with Cauliflower Rice OR pap of choice (Choose from 1234) OR Roti

    Day 81
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

    Lunch: Leftovers from the night before

    Dinner:
    Pizza of choice (Choose from 1234 or 5) with toppings of choice

    Day 82
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch:
    Tuna & Mayo Cups

    Dinner:
    Pork chop with creamed spinach and fried baby marrows

    Day 83
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side


    Dinner:
    Banting Friendly Wors with Coleslaw

    Day 84
    Breakfast:

    Lunch:
    Bunless Cheeseburger & salad of choice (Choose from THESE)

    Dinner:
    Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)

    Day 85
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch: Leftovers from the night before

    Dinner:
    Crumbed fish with salad of choice (Choose from THESE)

    Day 86
    Breakfast:
    Stuffed omelette with bacon and cheese

    Lunch:
    Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese

    Dinner:
    Spicy Chicken Livers with Cauliflower Mash


    Day 87
    Breakfast:

    Lunch: Egg Salad

    Dinner:
    Quiche with filling of choice served salad of choice (Choose from THESE)

    Day 88
    Breakfast:
    3 x banting breakfast muffins with whole avo

    Lunch: Leftovers from the night before

    Dinner:
    Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage

    Day 89
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch: Leftovers from the night before

    Dinner:
    Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from THESE)


    Day 90
    Breakfast:
    Yogurt with 3 tbs mixed seeds



    Lunch:
    Half tin Pilchards with a small side salad


    Day 91
    Breakfast:
    2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo

    Lunch: Seed Crackers with topping of choice ie Salami, Cream Cheese, mussels or oysters in spring water or olive oil, various cheeses or liver pate.

    Dinner:
    Chicken Stirfry with veg of choice


    Day 92
    Breakfast:
    2 x fried eggs in 1 tbs oil of choice with 2 slices cheese & 1/2 an avo

    Lunch: Leftovers from the night before


    Day 93
    Breakfast:
    2 egg egg roll fried in oil of choice stuffed with chopped ham and cheese with 1/2 an avo on the side

    Lunch: Leftovers from the night before

    Dinner:
    Meatballs of your choice (Choose from 1234 or 5) with a side salad of choice (Choose from THESE)

    Day 94
    Breakfast:

    Lunch:
    Chicken Salad

    Dinner:
    Chicken Curry of choice (Choose from 12, 3) with pap of choice (Choose from 1234)

    Day 95
    Breakfast:
    Breakfast Pizza - with toppings of choice

    Lunch: Leftovers from the night before

    Dinner:
    Beef Curry with Cauliflower Rice OR pap of choice (Choose from 1234) OR Roti



    Day 96
    Breakfast:
    Stuffed omelette with bacon and cheese

    Lunch: Leftovers from the night before

    Dinner:
    Pizza of choice (Choose from 1234 or 5) with toppings of choice

    Day 97
    Breakfast:

    Lunch:
    Tuna & Mayo Cups

    Dinner:
    Pork chop with creamed spinach and fried baby marrows

    Day 98
    Breakfast:
    3 x banting breakfast muffins with whole avo


    Dinner:
    Banting Friendly Wors with Coleslaw

    Day 99
    Breakfast:
    2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice

    Lunch:
    Bunless Cheeseburger & salad of choice (Choose from THESE)

    Dinner:
    Grilled chicken pieces with cauliflower bake of choice (Choose from 123, or 4)




    Please join Banting 7 Day Meal Plans Facebook Group in order to join the challenge.
    Go to the Pinned Post, read the FAQ's and download the Beginners Guide to help you understand banting. 
    Read this post about Carb Flu if you're suffering from any cramps or headaches in the first few days...

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