FREE 4 week Banting Meal Plan



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:

Banting Breakfast #1 - Chantal McCarthy

Lunch:

Egg Salad - Elize Swart

Dinner:

Banting Cottage pie - for beginners replace Cauli Mash with Sweet Potato Mash

Tuesday:

Breakfast:

Fishy Eggs! - Elize Swart

Lunch:

Leftover Banting Cottage Pie (Same mantra as above)

Dinner:

Banting Moussaka - Kim Blom - for green listers - replace sweet potato with eggplant

Wednesday:

Breakfast:

Banting Breakfast #2 - Chantal McCarthy

Lunch:

Leftover Banting Moussaka - Same as above

Dinner:

Banting Beef Stroganoff (Green listers use zoodles, beginners use butternut spaghetti)

Thursday:

Breakfast:

Banting Breakfast #3 - Chantal McCarthy

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:

Banting Breakfast Muffins

Lunch:

Chicken Stir Fry

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:

Heba Cinnamon Porridge

Lunch:

Seed Crackers served with cream cheese
Include a small apple for beginners

Dinner:

Banting Bobotie

Monday

Breakfast:

150ml Double Cream Yoghurt with 3 tablespoons Granola

Lunch:

Banting Bunny Chow/Sphatlo

Dinner:

Banting Lasagne - served with a portion of Coleslaw

Tuesday:

Breakfast:

Banting Omelette with fillings of your choice

Lunch:

Leftover Banting Lasagne

Dinner:

Heba Coated Fish with a Warm Salad

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:

Heba Pap Chai Porridge

Lunch:

Cheesy Caulibroc Strips

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:

Chicken ala Queen 

Sunday:

Breakfast:

Banting Omelette

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:

Chicken Schnitzel Served with Glazed carrots and chargilled marrow

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:

Crusted Chicken Fillet ith a warm Salad

Thursday:

Breakfast:

Breakfast Stack

Lunch:

Boiled eggs, mayonnaise and a fritter

Dinner:

Chicken Meatballs in a tomato sauce served on zoodles

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:

Breakfast Stack

Lunch:

Creamy Salmon with crushed cauliflower

Supper:

Bobotie served with cauliflower rice

Sunday:

Breakfast:

Heba Pap chocolate porridge

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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