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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.
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.
Some are from the Banting 7 Day Meal Plans books, in which case these will direct you to a page you may be able to purchase the book from.
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Day 1
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
Dinner:
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:
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 with pap
Day 5
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Dinner:
Day 6
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
Dinner:
Pizza 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:
Day 10
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
Dinner:
Crumbed fish with summer salad
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:
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:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
Dinner:
Day 17
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 18
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:
Day 19
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 with pap
Day 20
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Dinner:
Day 21
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
Dinner:
Pizza with toppings of choice
Day 22
Breakfast:
Lunch:
Chicken Salad
Dinner:
Pork chop with creamed spinach and fried baby marrows
Day 23
Breakfast:
3 x banting breakfast muffins with whole avo
Lunch:
Tuna & Mayo Cups
Dinner:
Banting Friendly Wors with Coleslaw
Day 24
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice
Lunch:
Dinner:
Day 25
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
Dinner:
Crumbed fish with summer salad
Day 26
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:
Day 27
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 28
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 29
Breakfast:
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:
Breakfast Pizza - with toppings of choice
Lunch: Egg Salad
Dinner:
Day 31
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
Dinner:
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:
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:
Day 34
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 with pap
Day 35
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Dinner:
Day 36
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
Dinner:
Pizza with toppings of choice
Day 37
Breakfast:
Lunch:
Chicken Salad
Dinner:
Pork chop with creamed spinach and fried baby marrows
Day 38
Breakfast:
3 x banting breakfast muffins with whole avo
Lunch:
Tuna & Mayo Cups
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:
Dinner:
Day 40
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
Dinner:
Crumbed fish with summer salad
Day 41
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:
Day 42
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 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: Egg Salad
Dinner:
Day 46
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
Dinner:
Day 47
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 48
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:
Day 49
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 with pap
Day 50
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Dinner:
Day 51
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
Dinner:
Pizza with toppings of choice
Day 52
Breakfast:
Lunch:
Chicken Salad
Dinner:
Pork chop with creamed spinach and fried baby marrows
Day 53
Breakfast:
3 x banting breakfast muffins with whole avo
Lunch:
Tuna & Mayo Cups
Dinner:
Banting Friendly Wors with Coleslaw
Day 54
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice
Lunch:
Dinner:
Day 55
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
Dinner:
Crumbed fish with summer salad
Day 56
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:
Day 57
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 58
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 59
Breakfast:
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:
Breakfast Pizza - with toppings of choice
Lunch: Egg Salad
Dinner:
Day 61
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
Dinner:
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:
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:
Day 64
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 with pap
Day 65
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Dinner:
Day 66
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
Dinner:
Pizza with toppings of choice
Day 67
Breakfast:
Lunch:
Chicken Salad
Dinner:
Pork chop with creamed spinach and fried baby marrows
Day 68
Breakfast:
3 x banting breakfast muffins with whole avo
Lunch:
Tuna & Mayo Cups
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:
Dinner:
Day 70
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
Dinner:
Crumbed fish with summer salad
Day 71
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:
Day 72
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 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: Leftovers from the night before
Dinner:
Bolognese with Zoodles OR Cauliflower Rice OR Sliced and fried Cabbage
Day 74
Breakfast:
Lunch: Leftovers from the night before
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: Egg Salad
Dinner:
Day 76
Breakfast:
2 Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
Dinner:
Day 77
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 78
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:
Day 79
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 with pap
Day 80
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Dinner:
Day 81
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
Dinner:
Pizza with toppings of choice
Day 82
Breakfast:
Lunch:
Chicken Salad
Dinner:
Pork chop with creamed spinach and fried baby marrows
Day 83
Breakfast:
3 x banting breakfast muffins with whole avo
Lunch:
Tuna & Mayo Cups
Dinner:
Banting Friendly Wors with Coleslaw
Day 84
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice
Lunch:
Dinner:
Day 85
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch: Leftovers from the night before
Dinner:
Crumbed fish with summer salad
Day 86
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:
Day 87
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 88
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 89
Breakfast:
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:
Breakfast Pizza - with toppings of choice
Lunch: Egg Salad
Dinner:
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:
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:
Day 94
Breakfast:
Lunch:
Chicken Salad
Day 95
Breakfast:
Breakfast Pizza - with toppings of choice
Lunch: Leftovers from the night before
Day 96
Breakfast:
Stuffed omelette with bacon and cheese
Lunch: Leftovers from the night before
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
Lunch:
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)
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