No Weigh May Challenge - 4 Week Meal Plan with Recipes



Find the important Banting info here:





No frills, recipes are for 4 or more portions - reduce recipe sizes to suit your needs.

Orange list option for beginners to ease into banting.

Banting friendly sausage is sausage without cereal, fillers, starch, soy, sugar, dextrose etc.

If you have any questions  please post on Banting 7 Day Meal plans.

Enjoy!!

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:
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.
Week 3:
Monday
Breakfast:
Scrambled eggs, 3 rashers bacon and some fried mushroom
Lunch:
Pickled Fish with a side of Coleslaw
Dinner:
Tuesday:
Breakfast:
Banting Omelette with fillings of your choice
Lunch:
Leftover Chicken Schnitzel Served with Glazed carrots and chargilled marrow
Dinner:
Tomato Bredie served with cauliflower rice
Wednesday:
Breakfast:
150ml Double Cream Yoghurt with 4 tablespoons Granola
Lunch:
Leftover Pickled Fish with a side of Coleslaw
Dinner:
Thursday:
Breakfast:
Lunch:
Boiled eggs, mayonnaise and a fritter
Dinner:
Friday:
Breakfast:
Meatballs served with fried eggs and sauteed spinach
Lunch:
Leftover Chicken Meatballs in a tomato sauce served on Zoodles
Dinner:
Banting Bolognese Sauce served on Zoodles
Saturday:


Breakfast:
Lunch:
Supper:
Bobotie served with cauliflower rice
Sunday:
Breakfast:
Lunch:
Seed Crackers served with cream cheese and salami
Dinner:
Thai Curry served with zoodles
Week 4:
Monday:
Breakfast:
Mix together:
1 cup avo
1 tin Tuna in salt water, Drained
1.5 tbs Carbsmart Mayo (Homemade is fine too)
Season as you wish.
Lunch:
Mix together:
1 Hard-Boiled Egg, diced
2 tbs Carbsmart Mayo
Tomato Red Ripe - 1 cup Cherry tomatoes sliced in half
Season as you wish.
Supper:
1 Chicken breast, chopped and fried with;
1 cup Chopped Mushroom, white;
1 cup Chopped Caulifower;
1 cup Chopped Broccoli;
5 spears Baby Corn;
1 tbs Garlic;
3 tsp Ginger Root - in
1 tbs Coconut Oil
Season as you wish.
Tuesday:
Breakfast:
3 Eggs Scrambled with;
1 tbs Cream Cheese, fried in
2 tsp Butter
served with
half cup Avocado
Season as you wish.
Lunch:
Small piece Sirloin
1/2 red pepper
1/2 cup chopped cauliflower
all fried in
1 tbs Coconut oil
Season as you wish.
Supper:
1 fillet Hake fried in
1 tbs Butter
1 cup String beans or green beans fried with Hake
1 cup Pumpkin, cooked,boiled, drained with 1 tsp Butter
Season as you wish.
Wednesday:
Breakfast:
2 fried Eggs
2 pieces Streaky Bacon
1/2 cup Chopped Mushrooms, white
all fried in
1 tbs Butter
Season as you wish.
Lunch:
1 cup Sliced Cucumber with;
5 tbs Cream Cheese
Season as you wish.
Supper:
1 Lamb Chop
1/2 cup Carrots, sliced
1 tsp butter for carrots
1 cup Broccoli
1 tbs Cream Cheese for use with Broccoli
Season as you wish.
Thursday:
Breakfast:
2 Egg Omelette made with 2 tbs cream cheese and 2 eggs
Stuff omelette with
1/4 cup grated cheddar
fried in
1 tbs Butter
Season as you wish.
Lunch:
4 slices Salami
10 Olives
Tomato Red Ripe Raw - 1 cup Cherry Tomatoes
Season as you wish.
Supper:
1 piece Pork rump
1/2 cup Carrot boiled
served with
1 pat/tsp butter
3 cups Raw Spinach, boiled
then mixed with
3 tbs Cream Cheese
Friday:
Breakfast:
2 Eggs fried
1 cup Mushrooms
fried in
1 tbs Butter
3 Pieces Salami
Lunch:
(Half a tin) Tuna in Salt water
mixed with
2 tbs Mayo
1 cup cucumber
1 cup red ripe tomato - cherry tomatoes
Supper:
Small piece Porterhouse Steak
6 Baby Corn Spears
1 cup pumpkin
served with
1 tbs Butter
Saturday:
Breakfast:
3 eggs scrambled
With 3 rashers bacon
10 sliced mushrooms fried in butter
Lunch:
2 pork rashers,
Steamed broccoli,
Creamy sauce (cream cheese, cream and cheese)
Dinner:
1 chicken sosatie
Cauliflower rice
Fried with 1 pepper
10 mushrooms
Sunday:

Breakfast:

Falooda or chia porridge

Lunch:

Seed crackers, cream cheese, ham

Dinner:

Banting sausage, cauliflower mash, glazed carrots

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