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.
Because temptation in December is REAL, we have included survival tips for during the festive season.
Please also read about the allowed alcohol and also the allowed desserts.
Included will be a link to the traditional Christmas menu which includes main courses, sides and traditional trifle dessert.
Click on them below:
Rules:
1. Read the Banting Beginners Guide and Join Banting 7 Day Meal Plans
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 #december 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
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
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
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.
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.
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.
