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...

12 comments:

  1. Natalie you are fabulous, thank you for your time and love

    ReplyDelete
  2. Thank 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!!

    ReplyDelete
  3. Thank you so much for all the effort, may I have the recipe for cottage pie

    ReplyDelete
  4. Thank you so much May we have the grocery list by week

    ReplyDelete
  5. Hi does anyone have the grocery list?

    ReplyDelete
  6. Hi there, I was just wondering how many servings are each meal?

    ReplyDelete
  7. Thank 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.

    ReplyDelete
  8. Hi Natalie, does one need to follow this meal plan as is per day or can you chop and change?

    ReplyDelete
  9. What is meant by seed crackers, is this a special type of cracker or any cracker with seeds? New to this Banting

    ReplyDelete
  10. Mmmm let the journey begin. Thanks Natalie

    ReplyDelete

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