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 lists.
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 and adding some orange list occasionally 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
Day 11
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, 2, 3, 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:
Day 5
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Dinner:
Day 6
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
Dinner:
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:
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)
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
Dinner:
Day 18
Breakfast:
3 x banting breakfast muffins with whole avo
Lunch: Leftovers from the night before
Dinner:
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.
Day 20
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
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
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
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
Lunch:
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
Dinner:
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
Dinner:
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:
Day 34
Breakfast:
Lunch:
Half tin Pilchards with a small side salad
Day 35
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Day 36
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
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
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
Lunch:
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
Dinner:
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
Dinner:
Day 48
Breakfast:
3 x banting breakfast muffins with whole avo
Lunch: Leftovers from the night before
Dinner:
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
Day 50
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
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
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
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
Lunch:
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
Dinner:
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
Dinner:
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:
Day 64
Breakfast:
Lunch:
Half tin Pilchards with a small side salad
Day 65
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Day 66
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
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
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
Lunch:
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
Dinner:
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
Dinner:
Day 78
Breakfast:
3 x banting breakfast muffins with whole avo
Lunch: Leftovers from the night before
Dinner:
Day 79
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice
Lunch:
Chicken Salad
Day 80
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
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
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
Lunch:
Dinner:
Banting Friendly Wors with Coleslaw
Day 84
Breakfast:
Lunch:
Bunless Cheeseburger & salad of choice (Choose from THESE)
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)
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch:
Half tin Pilchards with a small side salad
Dinner:
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
Dinner:
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:
Day 94
Breakfast:
Lunch:
Chicken Salad
Day 95
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Day 96
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
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
Lunch:
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)
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...
Natalie you are fabulous, thank you for your time and love
ReplyDeleteThank you so much for your time and effort ....this is all I have been waiting for as I really dont have any imagination at all about meal planning and will eat the same thing over and over again .... yuck!!
ReplyDeleteThank you so much for all the effort, may I have the recipe for cottage pie
ReplyDeleteThank you very much Nat!
ReplyDeleteTHANK YOU SO MUCH
ReplyDeleteThank you so much May we have the grocery list by week
ReplyDeleteHi does anyone have the grocery list?
ReplyDeleteHi there, I was just wondering how many servings are each meal?
ReplyDeleteThank u so much to this kind hearted lady Natalie Lawson.without you I wouldn't know anything about this beautiful lifestyle.You are God sent.may He enlarges your territories & be richly blessed.
ReplyDeleteHi Natalie, does one need to follow this meal plan as is per day or can you chop and change?
ReplyDeleteHi, did you get a response to this question as i would also like to know
DeleteWhat is meant by seed crackers, is this a special type of cracker or any cracker with seeds? New to this Banting
ReplyDeleteMmmm let the journey begin. Thanks Natalie
ReplyDeletethank you so much for your love
ReplyDeleteThank you
ReplyDeleteHi is it compulsory to have three meals a day
ReplyDeleteHi,unfortunately I don't eat eggs, anything to substitute?
ReplyDeleteThis is just fabulous! Thank you for all the time and effort put into this! Much appreciated!
ReplyDeletei can feel pure love here, thank you and God Bless you.
ReplyDeleteThank you so much for this... The meal plans look affordable and easy....
ReplyDeleteThank you for the 99 day banting meal
ReplyDelete