Thursday, 31 January 2019

Sugar Free Feb Challenge


So the instructions are - read through and follow the rules.
Take the Shopping list with you, go buy what you need.
Prepare the meals as stated, keeping it simple.
Ask questions as you need to, as stated in rules.









Rules:

2. Keep it as simple as possible
3. There are optional ingredients on the list - use these at your own discretion. There is nothing wrong with using them, but it is an added extra.
4. You can have dessert if you want it, but like point #3 above - its an added extra. Just make sure its a banting friendly dessert.
5. Use the Hashtag #FabulousFebruary to ask your question in the post on the Banting 7 Day Meal Plans Group.
6. Try to invest in the Carb Wise App. It is the preferred method of measure. This way you can tweak the values on the meal plans given to go with the amount you're allowed to eat for your specific amount of weight loss.



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

Banting Lists


Net Carb List


How to Read Labels






Shopping List:

800g Cheese (Cheddar or Gouda)
3 packs bacon
8 Pieces Chicken (Thighs or similar, smaller pieces would be more)
30 eggs
8 Pork Rashers
2 pieces Fish
2 Pieces Steak
400g Beef Mince
3 packs Mushroom
2 Onions
1 pack Carrots
3 packs Spinach
4 Gem Squash OR whole cabbage
1/2 Pumpkin
2 whole Cauliflower
1 Broccoli
1 Bottle High Oleic Sunflower oil OR 1lt Coconut oil
500g Butter
500ml fresh Cream
1 Cream Cheese
Salt of choice (Himalayan or Sea Salt)
Pepper (preferably ground)
Lemons (for flavouring)
Sweetener (Xylitol, Erythritol or Stevia - optional)
Flour of choice for optional mug cakes















Week 1 Meal Plan:

Monday:
Breakfast:

2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese

Dinner:

2 pieces Chicken,
creamed spinach,
1/4 fried cabbage or 1 whole gem squash with butter


Tuesday:
Breakfast:

Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,

Dinner:

Pork Rashers,
Pumpkin with butter,
Broccoli & Cheese


Wednesday:
Breakfast:

2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice

Dinner:

Fish fried in butter,
Caulimash,
Whole Gem Squash or 1/4 fried cabbage with butter










Thursday:
Breakfast:

2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion

Dinner:

Steak,
Creamed Spinach
Cauliflower & Cheese


Friday:
Breakfast:

2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese

Dinner:

Mince fried with oil of choice,
with onion, 
mushrooms
on a bed of cauliflower rice


Saturday:
Breakfast:

Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top









Dinner:

Pork Rashers
Gem Squash or 1/4 fr d cabbage with butter
Carrots with butter


Sunday:
Breakfast:

2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese


Dinner:

2 Pieces Chicken,
Creamed Spinach,
Broccoli Mash








Week 2 Meal Plan:

Monday:
Breakfast:

2 Rashers Fried Bacon,
2 Fried Eggs
1/4 pack fried mushrooms
2 blocks cheese

Dinner:

Rashers,
Mashed Pumpkin with butter,
Carrots with butter


Tuesday:
Breakfast:

Egg roll filled with
Cheese,
1/4 punnet mushrooms,
2 rashers bacon
fried in oil of choice,

Dinner:

Fish grilled with butter,
Broccoli Cheese,
Caramelized onion,
Carrots with butter


Wednesday:
Breakfast:

2 Egg Fritatta
including 2 rashers chopped bacon,
1/4 punnet chopped mushroom,
grated cheese,
fried in oil of choice

Dinner:

2 Chicken Pieces
Pumpkin pieces with butter
Cauliflower Cheese









Thursday:
Breakfast:

2 Egg Omelette
filled with
chopped bacon,
1/4 punnet fried chopped mushroom,
grated cheese,
onion

Dinner:

2 Pork Rashers,
Carrots with Butter,
Creamed Spinach


Friday:
Breakfast:

2 boiled eggs
2 slices bacon
1/4 punnet raw mushroom
2 blocks cheese

Dinner:

2 chicken Pieces
Mashed Pumpkin with butter
Caulirice and onion fried in oil of choice


Saturday:
Breakfast:

Breakfast Pizza using two eggs
topping of
2 rashers fried chopped bacon
1/4 punnet fried mushroom
sliced onion
grated cheese on top








Dinner:

Steak,
with mushroom sauce,
broccoli cheese.
creamed spinach


Sunday:
Breakfast:

2 Bacon and egg cups
topped with onion,
chopped mushrooms
cheese

Dinner:

Mince patties,
served with
caramelized onions,
gem squash or 1/4 fried cabbage with butter
pumpkin with butter









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.




Wednesday, 30 January 2019

Heba Microwave Pizza in a bowl


Ingredients:

3 TBS heba

1/4 tsp baking powder

Salt to taste

1 egg

3 TBS milk or amasi or yogurt

1-2 slices ham (depending on size)

60g cheese of choice (mozzarella, cheddar or gouda etc)

4 cherry tomatoes

Herbs

2 TBS coconut oil


Method:

In a bowl, mix together 30g cheese, half the ham, 2 chopped cherry tomatoes, heba, baking powder, salt, coconut oil, egg, milk and salt until well combined.

Top with remaining ingredients.

Microwave on high for 3:30 to 4 minutes.

Allow to cool slightly and eat from bowl.

Tuesday, 29 January 2019

Chocolate Chip Heba Muffins


Ingredients:

3 TBS heba pap

20g chopped chocolate of choice (lindy 85%+ or caring candies or nova etc)

1 egg

1/4 tsp baking powder

Sprinkle salt

Few drops vanilla

2 TBS coconut oil

2 TBS milk or yogurt or amasi

1 TBS sweetener of choice (adjust to taste)


Method:


Mix dry ingredients together.

Add wet ingredients and mix well.

Add bits of chocolate at the end and mix to combine.

Press down in tea cup.

Microwave on high for 3 minutes.

Slow to cool enough to hands without being burnt - before removing from cup.

Serve warm with butter.

Thursday, 24 January 2019

NEW BANTING LISTS: January 2019



Can you spot the new changes in the new lists?




Ok, let me explain how the lists work.




Although working from the lists is crucial - it is not the be all to end all.

You HAVE TO download the Beginners Guide to Banting from Banting 7 Day Meal Plans.



The information contained in that document is really the most comprehensive, informative Banting guide you will get - FREE or PAID! (and that happens to be completely free of charge - so please get downloading.




Below however are the three lists.

We don't have rainbow lists because we believe in keeping it simple.








The Green List:









The Above list has all the foods that you can eat every day.

There are cautionary carb values next to those that are a little more than our usual "under 6g carbs" means green list - otherwise you have healthy unprocessed meats, vegetables and fruits under 6g/100g net carbs, approved sweeteners and healthy fats on this list.
Remember that Dairy like Milk, amasi and yoghurt - unless you are tracking your consumption - the general guide suggests only 100ml in total of any one of the three.
Why? The carbs quickly add up - as most are 5g/100ml or grams.







The Orange List:










Let me explain to you how the Orange List ACTUALLY works.

The orange list is not a NO list - it is a "sometimes" list.
Sometimes refers to whether you are here to lose weight or not too.
It does not mean you can't EVER have orange list if you are not at Goal Weight.
"Sometimes" however depends on you and whether you are diabetic or insulin resistant. Orange list, because it is higher in carbs - has more of an ability to spike your blood sugar levels - which we are generally looking to avoid.
Pregnant and Breastfeeding moms as well as children can basically eat freely off the Orange list so as to stay out of ketosis. (So keeping your net carbs to above 50g per day)














The Red List:








Red list is the NEVER List.

With the exception of occasional oats and brown rice for children, it is off limits and not healthy for ANYONE! You are not "missing out" of any nutrients if you cut the above foods out completely!



To download them directly, click on the three dots at the top of your current browser, then click "Open with" and choose your current browser. You will then be able to click on each picture and save as you would normally off Google.

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