Before looking through the shopping lists, find the important Banting info here:
Banting Lists
Net Carb List
How to Read Labels

Use the meal plan and shopping list below to help with that.
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)
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 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
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.
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.