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 lists.
If something is not within your budget - substitute it out for something that is within your budget.
You can keep this simple by just sticking to the green list and adding some orange list occasionally which you will find
here or you can use the below meal plan to make your life easier - it is all up to you because this is YOUR journey to health.
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:
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:
Meatballs of your choice (Choose from
1,
2,
3,
4 or
5) with a side salad of choice (Choose from
THESE)
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 (Choose from
1,
2,
3) with pap of choice (Choose from
1,
2,
3,
4)
Day 5
Breakfast:
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:
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:
Lunch:
Chicken Salad
Dinner:
Day 8
Breakfast:
Lunch:
Tuna & Mayo Cups
Dinner:
Day 9
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice
Lunch:
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:
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:
Lunch: Egg Salad
Dinner:
Day 16
Breakfast:
Lunch:
Half tin Pilchards with a small side salad
Day 17
Breakfast:
Lunch: Leftovers from the night before
Day 18
Breakfast:
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
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
Day 24
Breakfast:
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:
Lunch: Leftovers from the night before
Day 26
Breakfast:
Day 27
Breakfast:
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:
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
Day 31
Breakfast:
2
Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
Lunch: Egg Salad
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
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:
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:
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:
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:
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.
Day 38
Breakfast:
Day 39
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice
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
Day 41
Breakfast:
2
Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
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:
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:
Lunch:
Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese
Day 46
Breakfast:
Lunch: Egg Salad
Day 47
Breakfast:
Lunch: Leftovers from the night before
Day 48
Breakfast:
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.
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
Day 54
Breakfast:
Dinner:
Grilled chicken pieces with cauliflower bake of choice (Choose from
1,
2,
3, or
4)
Day 55
Breakfast:
Lunch: Leftovers from the night before
Day 56
Breakfast:
Day 57
Breakfast:
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:
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
Day 61
Breakfast:
2
Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
Lunch: Egg Salad
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
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:
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:
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:
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:
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.
Day 68
Breakfast:
Day 69
Breakfast:
2 x boiled eggs, mayo, raw chopped cabbage, 2 slices of allowed ham of choice
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
Day 71
Breakfast:
2
Scrambled eggs in 1 tbs oil of choice with grated cheese & 1/2 an avo
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:
Lunch: Egg Salad
Dinner:
Braaied or Grilled Chicken or meat of choice with Salad of choice (Choose from
THESE)
Day 75
Breakfast:
Lunch:
Half tin Pilchards with a small side salad
Day 76
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.
Day 77
Breakfast:
Lunch: Leftovers from the night before
Day 78
Breakfast:
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
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
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
Day 84
Breakfast:
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:
Lunch: Leftovers from the night before
Day 86
Breakfast:
Lunch:
Few slices Ham with some sliced cheese, olives, cocktail tomatoes and cottage cheese
Day 87
Breakfast:
Lunch: Egg Salad
Dinner:
Quiche with filling of choice served salad of choice (Choose from
THESE)
Day 88
Breakfast:
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)
Breakfast:
Yogurt with 3 tbs mixed seeds
Lunch:
Half tin Pilchards with a small side salad
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.
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
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:
Dinner:
Chicken Curry of choice (Choose from
1,
2,
3) with pap of choice (Choose from
1,
2,
3,
4)
Day 95
Breakfast:
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:
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:
Day 98
Breakfast:
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)
Go to the
Pinned Post, read the FAQ's and download the Beginners Guide to help you understand banting.
Read this post about
Carb Flu if you're suffering from any cramps or headaches in the first few days...