2 Week Dairy Free Meal Plan - with Shopping List

Some members have the misfortune of not being able to digest milk properly - causing a variety of issues (bloating, diarrhea, indigestion etc) - and some have experienced their weight loss stalling while still consuming dairy - so they opt for dairy free.
If you have centered your Banting around deriving most of your fat from your dairy - the transition can be a bit difficult for some.




Use the meal plan and shopping list below to help with that.

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

Banting Lists


Net Carb List


How to Read Labels











Shopping List:

2 Cauliflowers
1 Cabbage
1 Large Punnet Baby Marrow
1 punnet baby corn (optional)
2 Whole Broccoli
1 750g bag Carrots
2 whole chillies
1 pack clean curry powder (ask on group)
2 Onions
1 Large Pumpkin
2 Packs Spinach
2 Pieces fish of choice
300g Beef Goulash or Strips
4 Chicken Fillets
600g Mince
2 tins normal sized Coconut Cream
500g butter
6 Chicken Thighs
4 Pork Rashers
1 Pack Heba***
30 Eggs
2 Packs (approx) Bacon
1kg Coconut oil
1 400g punnet chopped mushrooms or 2 smaller punnets
1 smaller packet Baking Powder
Cinnamon Ground
Black Pepper
Pink (himalayan) salt or sea salt
Sweetener of choice (Xylitol, erythritol or stevia)
Carb Smart or similar mayonnaise - or make your own by following this recipe

***If you cannot get heba pap, there are a few variations in some of the meals and a slight amendment to the above shopping list. For the shopping list:

Remove Heba from above
Add Coconut Flour
Small Psyllium husk
an extra Tin Coconut Cream
6 Additional Eggs

On the mornings you would have heba Cinnamon Porridge, switch to Coconut Porridge
On the occasions the meal plan calls for heba bread in a mug, make this:
In a mug mix 1 tbs coconut flour with 1 egg, 1/4 tsp baking powder and 1 tbs butter.
Microwave on high for 90 seconds.


Two Week Meal Plan

WEEK ONE


Monday

Breakfast:

Heba Cinnamon Porridge
add: instead of cream, use 2 tbs coconut cream and 1 tbs butter, plus sweetener of choice to taste

Dinner:

Beef Stirfry served with caulirice.
For the stirfry:
150g beef goulash or beef strips,
2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli
All fried in Coconut oil, adding 6 tbs coconut cream at the end.

Tuesday

Breakfast:

2 Fried Eggs
3 Rashers Bacon
80g Mushroom (about 1/3 punnet)
All fried in coconut oil

Dinner:

Chicken Curry served with Caulirice.
For the curry:
Fry 1/2 onion in 1 tbs coconut oil. Add 1 Chicken fillet, fry.
Add 2 tsp curry powder,
1 sliced chilli,
Add 2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli


Wednesday

Breakfast:

Heba Bread in a cup (Use recipe on back of pack),
Slice and butter the bread, add 3 fried eggs.

Dinner:

150g Mince, spiced and made into meatballs, fried in coconut oil,
with Mashed pumpkin and butter,
and Coleslaw


Thursday

Breakfast:

Egg rolled fried in Coconut Oil filled with fried bacon (3 rashers, chopped)
 and fried mushrooms (1/3 punnet or 80g sliced)

Dinner:

Butter fried Fish of your choice, served with
Caulimash and
Steamed broccoli drizzled with butter.
For the Caulimash:
1/4 head cauliflower cooked, 2 tbs coconut cream and 1 tbs butter, mashed - seasoning to taste


Friday

Breakfast:

Breakfast egg burger
Mug bread in a bigger dish, done in microwave, buttered.
100g beef mince made into a patty and fried
1 egg, fried

Dinner:

2 chicken thighs grilled (more if smaller pieces)
Pumpkin Chips and Coleslaw
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.





Saturday

Breakfast:

2 Fried Eggs
3 Rashers Bacon
80g Mushroom (about 1/3 punnet)
All fried in coconut oil

Dinner:

2 Pork Rashers
Baby marrow, sliced - fried in butter
Carrots steamed


Sunday

Breakfast:

Egg rolled fried in Coconut Oil filled with fried bacon (3 rashers, chopped)
 and fried mushrooms (1/3 punnet or 80g sliced)

Dinner:

Chicken Stirfry served with cabbage rice
For the stirfry:
1 chicken fillet
2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli
All fried in coconut oil
All fried in Coconut oil, adding 6 tbs coconut cream at the end.


WEEK TWO


Monday

Breakfast:

Breakfast egg burger
Mug bread in a bigger dish, done in microwave, buttered.
100g beef mince made into a patty and fried
1 egg, fried

Dinner:

Beef Curry served with Cabbage Rice
For the curry:
Fry 1/2 onion in 1 tbs coconut oil. Add 150g beef goulash or strips, fry.
Add 2 tsp curry powder,
1 sliced chilli,
Add 2-3 baby marrow, sliced,
100g baby corn chunks,
1 carrot cut into chunks,
1/4 broccoli


Tuesday

Breakfast:

Heba Cinnamon Porridge
add: instead of cream, use 2 tbs coconut cream and 1 tbs butter, plus sweetener of choice to taste

Dinner:

150g beef mince seasoned and rolled into meatballs, then fried.
Served with fried spinach
Steamed Broccoli drizzled with butter


Wednesday

Breakfast:

Heba Bread in a cup (Use recipe on back of pack),
Slice and butter the bread, add 3 fried eggs.

Dinner:

Crumbed Fish served with
Pumpkin Chips,
Fried Spinach.
For the fish:
Add 1 egg to a bowl. Add 2-3 tbs heba pap to another.
Season heba pap.
Dip fish into egg, then into Heba pap, then fry in coconut oil or butter.
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.


Thursday

Breakfast:

2 eggs scrambled with 80g (1/3 punnet) and 3 rashers bacon, chopped - all fried in butter or coconut oil.

Dinner:

2 Pork Rashers
Fried Cabbage and cauliflower mix, adding 1 tsp curry





Friday

Breakfast:

Bacon "rolls"
Heba Bread in a mug as per instructions,
buttered - alongside 3 fried rashers of bacon.

Dinner:

2 grilled Chicken Thighs
Pumpkin Chips.
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.


Saturday

Breakfast:

1/2 pack spinach, cleaned, chopped and fried in coconut oil.
Scramble 3 eggs and add to spinach. Fry until cooked through.

Dinner:

Chicken "pasta"
Add coconut oil to pan, then sliced chicken fillet, 80g (1/3 punnet) sliced mushroom,
1/4 cabbage shredded.
Fry until cooked - then add 6 tbs coconut cream.


Sunday

Breakfast:

1 slice bacon, chopped and fried with 1/2 chopped onion, 50g beef mince fried in 1 tbs coconut oil
add 2 fried eggs on the side

Dinner:

2 chicken thighs
Coleslaw
Pumpkin Chips
For the pumpkin chips:
Peel and slice, then microwave on high for 5 minutes - then fry in pan with coconut oil.
season to taste.




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