99 Day Meal Plan with Recipes

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 and orange lists.

If something is not within your budget - substitute it out for something that is within your budget.

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.

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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:

Banting Cottage Pie

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:

2 Ham and Egg cups

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 1, 2, 3, 4) 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:

Chia/Falooda Porridge

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:

Flourless pizza bread

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:

2 Ham and Egg cups

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:

Crumbed Chicken with Glazed Carrots and Cauliflower Mash

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:

Chia/Falooda Porridge

Lunch: Leftovers from the night before

Dinner:

Banting Cottage Pie

Day 18

Breakfast:

3 x banting breakfast muffins with whole avo

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 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 1, 2, 3) with pap of choice (Choose from 1, 2, 3, 4)

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 1, 2, 3, 4) 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 1, 2, 3, 4 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:

2 Ham and Egg cups

Lunch: Leftovers from the night before

Dinner:

Grilled chicken pieces with cauliflower bake of choice (Choose from 1, 2, 3, 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

Lunch:

Flourless pizza bread

Dinner:

Spicy Chicken Livers with Cauliflower Mash

Day 27

Breakfast:

Chia/Falooda Porridge

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:

Crumbed Chicken with Glazed Carrots and Cauliflower Mash

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:

Banting Cottage Pie

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 1, 2, 3, 4 or 5) with a side salad of choice (Choose from THESE)

Day 34

Breakfast:

2 Ham and Egg cups

Lunch:

Half tin Pilchards with a small side salad

Dinner:

Chicken Curry of choice (Choose from 1, 2, 3) with pap of choice (Choose from 1, 2, 3, 4)

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 1, 2, 3, 4) OR Roti

Day 36

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 37

Breakfast:

Chia/Falooda Porridge

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 1, 2, 3, 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

Lunch:

Flourless pizza bread

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:

2 Ham and Egg cups

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:

Crumbed Chicken with Glazed Carrots and Cauliflower Mash

Day 46

Breakfast:

Stuffed omelette with bacon and cheese

Lunch: Egg Salad

Dinner:

Chicken Stirfry with veg of choice

Day 47

Breakfast:

Chia/Falooda Porridge

Lunch: Leftovers from the night before

Dinner:

Banting Cottage Pie

Day 48

Breakfast:

3 x banting breakfast muffins with whole avo

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 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 1, 2, 3) with pap of choice (Choose from 1, 2, 3, 4)

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 1, 2, 3, 4) 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 1, 2, 3, 4 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:

2 Ham and Egg cups

Lunch:

Tuna & Mayo Cups

Dinner:

Grilled chicken pieces with cauliflower bake of choice (Choose from 1, 2, 3, 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

Lunch:

Flourless pizza bread

Dinner:

Spicy Chicken Livers with Cauliflower Mash

Day 57

Breakfast:

Chia/Falooda Porridge

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:

Crumbed Chicken with Glazed Carrots and Cauliflower Mash

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:

Banting Cottage Pie

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 1, 2, 3, 4 or 5) with a side salad of choice (Choose from THESE)

Day 64

Breakfast:

2 Ham and Egg cups

Lunch:

Half tin Pilchards with a small side salad

Dinner:

Chicken Curry of choice (Choose from 1, 2, 3) with pap of choice (Choose from 1, 2, 3, 4)

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 1, 2, 3, 4) OR Roti

Day 66

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 67

Breakfast:

Chia/Falooda Porridge

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 1, 2, 3, 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

Lunch:

Flourless pizza bread

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:

2 Ham and Egg cups

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:

Crumbed Chicken with Glazed Carrots and Cauliflower Mash

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:

Chia/Falooda Porridge

Lunch: Leftovers from the night before

Dinner:

Banting Cottage Pie

Day 78

Breakfast:

3 x banting breakfast muffins with whole avo

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 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 1, 2, 3) with pap of choice (Choose from 1, 2, 3, 4)

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 1, 2, 3, 4) 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 1, 2, 3, 4 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

Lunch:

Flourless pizza bread

Dinner:

Banting Friendly Wors with Coleslaw

Day 84

Breakfast:

2 Ham and Egg cups

Lunch:

Bunless Cheeseburger & salad of choice (Choose from THESE)

Dinner:

Grilled chicken pieces with cauliflower bake of choice (Choose from 1, 2, 3, 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:

Chia/Falooda Porridge

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

Dinner:

Crumbed Chicken with Glazed Carrots and Cauliflower Mash

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:

Banting Cottage Pie

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 1, 2, 3, 4 or 5) with a side salad of choice (Choose from THESE)

Day 94

Breakfast:

2 Ham and Egg cups

Lunch:

Chicken Salad

Dinner:

Chicken Curry of choice (Choose from 1, 2, 3) with pap of choice (Choose from 1, 2, 3, 4)

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 1, 2, 3, 4) OR Roti

Day 96

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 97

Breakfast:

Chia/Falooda Porridge

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:

Flourless pizza bread

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 1, 2, 3, or 4)

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