They're all pretty basic meals - nothing too left field.
Don't forget to click on respective recipes where applicable to see what you're making!
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
30 x eggs
1 x bunch carrots (around 10 carrots per bunch)
2 x large cabbage (8 portions per cabbage)
4 x holsum (1 tbs is a portion)
30 x eggs
1 x bunch carrots (around 10 carrots per bunch)
2 x large cabbage (8 portions per cabbage)
4 x holsum (1 tbs is a portion)
300g lamb liver
1 x tin pilchards (Saldanha lowest carb) 1 x cucumber (4 portions)
Chicken skins 3 x Tinned Tomato
2 x Tomato Paste
300g Cheese
2 Whole Avos
Sea Salt or Himalayan Salt
Pepper
Falooda seeds (At spice shop or Food Lovers Market (R5))
500g Beef mince
500g Chicken Hearts
6 x Tomatoes
3 x Gem Squash
300g Tripe
1 pack White beans
1 x 2lt Amasi
750g Chicken Livers
Atleast 100g Kidneys
1 x clean curry powder (Taj Mahal)
2 x tins tuna
Optional:
Xylitol
2 x Tomato Paste
300g Cheese
2 Whole Avos
Sea Salt or Himalayan Salt
Pepper
Falooda seeds (At spice shop or Food Lovers Market (R5))
500g Beef mince
500g Chicken Hearts
6 x Tomatoes
3 x Gem Squash
300g Tripe
1 pack White beans
1 x 2lt Amasi
750g Chicken Livers
Atleast 100g Kidneys
1 x clean curry powder (Taj Mahal)
2 x tins tuna
Optional:
Xylitol
Week 1
Monday
Breakfast
3 Eggs fried in 1 tbs Holsum served with sliced cucumber
Cost of Meal: R5.50
Lunch
Cucumber (1/4 sliced) with Amasi Cream cheese on top (using about 3 tablespoons amasi cream cheese)
Cost of Meal: R2.90
Dinner
Chicken Livers served with Cabbage rice fried in Holsum (1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)
Cost of Meal: R7.45
Total Cost for the Day: R15.85
Tuesday
Breakfast
3 x mini quiche (Use this recipe as a base) - but instead of the given fillings, add spinach (about 1/4 of a bunch per 3 quiche) and 30g grated cheddar cheese as well.
Cost of Meal: R8.20
Lunch
Leftover Chicken Livers served with Cabbage rice fried in Holsum (1 portion being around 1/8th of a large cabbage).
Cost of Meal: R7.45
Dinner
Cabbage Lasagne (Use this recipe as a base) but using the following for 2 portions:
1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs Holsum.
Cost of Meal: R19.10
Total Cost for the day: R34.65
Wednesday
Breakfast
Cost of Meal: R6.15
Lunch
1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs Holsum.
Cost of Meal: R19.10
Dinner
Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for dinner).
Cost of Meal: R8.70
Total Cost for the day: R33.95
Thursday
Breakfast
Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.
Cost of Meal: R3.16
Lunch
Leftover Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for lunch).
Cost of Meal: R8.70
Dinner
Tripe Curry (for 2 portions - 300g tripe fried in Holsum, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in Holsum served with a budget cucumber raita (1/4 cucumber with 50ml amasi))
Cost of meal: R15
Total cost for the Day: R26.86
Friday
Breakfast
Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)
Cost of meal: R8
Lunch
Leftover Tripe Curry (for 2 portions - 300g tripe fried in Holsum, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in Holsum served with a budget cucumber raita (1/4 cucumber with 50ml amasi))
Cost of meal: R15
Dinner
1 gem squash filled with 80g mince, 80g chopped hearts both fried with 1/2 onion with 60g grated cheese on top
Cost of meal: R14.20
Total cost for the day: R37.20
Saturday
Breakfast
Cost of meal: R6.80
Lunch
Roasted chicken skins (200g) with raw tomato slices
Cost of meal: R3.90
Supper
Lamb liver and Onions (Use this recipe as a base) For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs Holsum
Cost of meal: R16.40
Total cost for the day: R27.20
Sunday
Breakfast
2 Egg Fritatta with 1/4 bunch spinach and 3 tbs amasi cream cheese plus 1 whole avo. (Depending on cost) all fried in 1 tbs Holsum
Cost of Meal: R10.50
Lunch
Leftover Lamb liver and Onions (Use this recipe as a base) For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs Holsum
Cost of meal: R16.40
Dinner
Tuna Baked Cabbage (Use this recipe as a base) but use Holsum instead of butter and scale the recipe down to using 2/8th of a cabbage, 20g cheddar, 1 tin tuna
Cost of meal: R14.10
Total cost for the day: R41
Total cost for the 1st week: R216.71
All prices above are based on Checkers, Pick n Pay and Food Lovers Market.
If you can, purchase from street vendors, or pick up specials at Food Lovers Market and stock budget items, you can easily shave off money off this amount by doing so!
Remember you do have the option of swapping out meals for different days - but it will affect your totals. This is completely up to you and what you will like to eat though - these are just a guideline.
Week 2
Monday
Breakfast
Lunch
Cheesy warm Tuna Salad: 1 tin tuna, 1 portion grated cabbage, 1 grated carrot all mixed and fried in holsum. Remove from heat then top with 30g cheddar
Cost of Meal: R15.65
Cost of Meal: R15.65
Dinner
Cost of Meal: R7.75
Total Cost for the Day: R30.20
Tuesday
Breakfast
Lunch
Dinner
Minced Beef and Chicken Heart Cheesy Patties (Make double this recipe)
Served with Sauteed Cabbage as a base
Served with Sauteed Cabbage as a base
Cost of Meal: R8-65
Total Cost for the day: R22.25
Wednesday
Breakfast
Lunch
Leftover Minced Beef and Chicken Heart Cheesy Patties (Make double this recipe)
Served with Sauteed Cabbage as a base
Served with Sauteed Cabbage as a base
Cost of Meal: R8-65
Dinner
Braai'ed Chicken Hearts (2 skewers) served with Steamed and Stir fried Carrots (2) and Half Mashed Gem Squash (Make double portions - so 4 skewers)
Cost of Meal: R9.30
Total Cost for the day: R23.45
Thursday
Breakfast
2 Egg Fritatta with 1/4 bunch spinach and 3 tbs amasi cream cheese plus 1 whole avo. (Depending on cost) all fried in 1 tbs Holsum
Cost of Meal: R10.50
Lunch
Leftover Braai'ed Chicken Hearts (2 skewers) served with Steamed and Stir fried Carrots (2) and Half Mashed Gem Squash (Make double portions - so 4 skewers)
Cost of Meal: R9.30
Dinner
Curried Chicken Feet served with fried cabbage rice in holsum
(Make a double portion)
Cost of meal: R9
Total cost for the Day: R28.80
Friday
Breakfast
Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.
Cost of Meal: R3.16
Lunch
Leftover Curried Chicken Feet served with fried cabbage rice in holsum
(Make a double portion)
Cost of meal: R9
Dinner
Tuna Egg muffins x 3 with half gem squash mashed, sauteed cabbage in holsum
Cost of meal: R8.60
Total cost for the day: R20.76
Saturday
Breakfast
3 x mini quiche (Use this recipe as a base) - but instead of the given fillings, add spinach (about 1/4 of a bunch per 3 quiche) and 30g grated cheddar cheese as well.
Cost of Meal: R8.20
Lunch
Tuna Egg muffins x 3 with half gem squash mashed, sauteed cabbage in holsum
Cost of meal: R8.60
Supper
Chicken Livers served with Cabbage rice fried in Holsum (1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)
Cost of Meal: R7.45
Total cost for the day: R24.25
Sunday
Breakfast
Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)
Cost of meal: R8
Lunch
Leftover Chicken Livers served with Cabbage rice fried in Holsum (1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)
Cost of Meal: R7.45
Dinner
"Steak" (50g mince) and Kidney (100g) fried in holsum with 1/2 onion and 1 tomato served with sauteed cabbage fried in holsum
Cost of meal: R11.95
Total cost for the day: R27.40
Total cost for the 2nd week: R177.11
All prices above are based on Checkers, Pick n Pay and Food Lovers Market.
If you can, purchase from street vendors, or pick up specials at Food Lovers Market and stock budget items, you can easily shave off money off this amount by doing so!
TOTAL COST FOR THE 2 WEEKS COMBINED:
R393.82
RULES:
1. NEVER Red list. Orange list is occasional so see how that fits into YOUR banting journey
2. Have a look at our Banting Info links - there is a wealth of information there regarding various "side effects" of banting.
3. Read the Beginners Guide to Banting which can only be found in Banting 7 Day Meal Plans
4. Ask as many questions as you possibly can after reading the Beginners guide. We want you to understand Banting, and as much about it as possible.
5. Stick as much to the plan as possible, you can substitute one fat our for another - as in Butter for Holsum - but this WILL affect the costs per meal.
6. ENJOY IT and EMBRACE IT. This will become your new favourite thing!
7. Write down a short note - 5 pointers on there as to WHY you want to Bant, what motivates you to do it be it health or weight - and keep it with it you. I promise it helps.
8. Last but not least, Save this Budget Tips List to help you SAVE for the future weeks and months to come:
R393.82
RULES:
2. Have a look at our Banting Info links - there is a wealth of information there regarding various "side effects" of banting.
3. Read the Beginners Guide to Banting which can only be found in Banting 7 Day Meal Plans
4. Ask as many questions as you possibly can after reading the Beginners guide. We want you to understand Banting, and as much about it as possible.
5. Stick as much to the plan as possible, you can substitute one fat our for another - as in Butter for Holsum - but this WILL affect the costs per meal.
6. ENJOY IT and EMBRACE IT. This will become your new favourite thing!
7. Write down a short note - 5 pointers on there as to WHY you want to Bant, what motivates you to do it be it health or weight - and keep it with it you. I promise it helps.
8. Last but not least, Save this Budget Tips List to help you SAVE for the future weeks and months to come:
