Sunday, 18 August 2019

Chaffle - Cheese and Egg Sandwich waffles - Chantal McCarthy



Ingredients:
3 eggs
80g grated cheese
Vegetable and savoury spice (optional)
Parsley (optional)

Recipe makes 2.



Method:

Preheat waffle maker.




Add to non stick waffle maker.


Cook for approximately 2 minutes.
Remove and make a sandwich or add savoury toppings






Thursday, 15 August 2019

Simple Affordable Banting Meal Plan

We asked on the group recently which meat/protein sources you make the most use of that is affordable. Because of this, we have come up with this awesome meal plan that focuses on these foods!



Shopping list:

1 dozen eggs
500g butter
2 x 1/4 chicken pieces
12 x baby marrows
3 x gem squash
8 x chicken thighs
3 x avos
2 punnets mushrooms
2 x 250g chicken livers
1 x onion
2 x broccoli
1-2 packets carrots
4 large slices ham
500g cheese
4 pork rashers
1 cauliflower
4 x chicken fillets
Sea salt or Himalayan salt
Pure pepper
Peri peri spice

Optional:
Spices to taste - must be banting friendly.






Monday
Breakfast

2 fried eggs fried in butter,
1 grilled pork rasher
1/2 avo
1/2 cup mushrooms fried in butter

Lunch

Make: 250g chicken livers fried with 1/2 chopped onions in 2 TBS butter with 2 TSP peri peri and salt to taste
Eat half and reserve half in fridge. 

Supper

Make: 4 grilled chicken thighs,
Peel 2 carrots, wash 4 baby marrow and 1/2 broccoli. Chop all and steam with salt. Add 40g grated cheese on top.
Eat half, reserve half in fridge.

Tuesday
Breakfast

Chop 1-2 large slices ham (gypsy etc).
Melt a tbs butter in a pan.
Fry 1/2 cup chopped mushrooms, remove and keep to the side.
Mix together 2 eggs and fry over medium heat.
Add ham, mushrooms and 40g grated cheese once egg is almost cooked, close and serve.

Lunch

Leftovers Reserved from yesterday lunch.

Supper

Leftovers Reserved from last night supper.

Wednesday
Breakfast

1 grilled pork rasher
2 scrambled eggs fried in butter
1/2 cup mushrooms fried in butter
1/2 avo

Lunch

Make: Peel 4 carrots, wash and slice carrots with 4 baby marrow and 1 broccoli.
Slice and fry 2 chicken fillets in 2 TBS butter, spices to taste.
Add veggies and fry for a few minutes, add 1/4 cup water and cook until water cooks away.
Eat half and reserve half.

Supper

Make: 2 x quarter chicken pieces, grilled
1 gem squash, steamed, with 1 TBS butter in each after.
4 carrots peeled, sliced, steamed with added butter.
Eat half and reserve half.

Thursday
Breakfast

2 fried eggs fried in butter,
1 grilled pork rasher
1/2 avo
1/2 cup mushrooms fried in butter

Lunch

Leftovers reserved from yesterday's lunch.

Supper

Leftovers reserved from last nights supper.





Friday
Breakfast

Chop 1-2 large slices ham (gypsy etc).
Melt a tbs butter in a pan.
Fry 1/2 cup chopped mushrooms, remove and keep to the side.
Mix together 2 eggs and fry over medium heat.
Add ham, mushrooms and 40g grated cheese once egg is almost cooked, close and serve.

Lunch

2 pork rashers grilled
Steam 1/2 cauliflower. Add butter.
Grate 40g cheese over.
Steam 1/2 gem squash, add 1 TBS butter after.

Supper

Make: Slice 2chicken fillets, fry in 2 TBS butter with spices of choice
Steam 1 gem squash and 1/2 cauliflower. Add 1 TBS butter to each gem squash half and 40g grated cheese to cauliflower.
Eat half and reserve half.

Saturday
Breakfast

1 grilled pork rasher
2 scrambled eggs fried in butter
1/2 cup mushrooms fried in butter
1/2 avo

Lunch

Make: 250g chicken livers fried with 1/2 chopped onions in 2 TBS butter with 2 TSP peri peri and salt to taste
Eat half and reserve half in fridge.

Supper

Make: 4 grilled chicken thighs,
Peel 2 carrots, wash 4 baby marrow and 1/2 broccoli. Chop all and steam with salt. Add 40g grated cheese on top.
Eat half, reserve half in fridge.

Sunday
Breakfast

Leftovers from lunch yesterday.

Lunch

Leftovers reserved from friday night supper.

Supper

Leftovers reserved from last night supper.



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Banting 7 Day Meal Plans recipe book here:





For international members:






Thursday, 8 August 2019

Banting 7 Day Meal Plans Recipe Book



Purchase the

Banting 7 Day Meal Plans recipe book here:




Exclusive Books

Bargain Books

Woolworths

CNA

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Wednesday, 7 August 2019

Beginner Banting Meal Plan




(Please note firstly that some of the dishes listed in the meal plan have more than 1 portion - generally 4, so you will be able to freeze portions to sustain you for the weeks to come! and secondly that the shopping list below is for the beginners. Green List banters must omit the orange list goods i.e. sweet potato, butternut and any fruits)



  • 1kg Double Cream Yoghurt
  •  Small pack nuts of your choice
  • Small pack coconut flakes
  • 1 packet mixed seeds
  • Cinnamon
  • Coconut oil
  • Sweetener of your choice (Erythritiol, Xylitol or Stevia)
  • 1 Head Cauliflower
  • 1 Head Broccoli
  • Small pack baking powder
  • 36 eggs
  •  3.5kg beef mince
  • 3 tins tomato paste
  • 3 tins chopped tomatoes
  • Mixed herbs
  • Garlic
  • 1lt cream
  • 1 2lt amasi
  • Nutmeg
  • 3 bags Heba Pap
  • 1 Head Cabbage
  • 1 pack carrots
  • 1 punnet baby corn
  • 1 red cabbage
  • If not making homemade mayo, buy carb smart or martinnaise etc
  • 1 bottle unfiltered Apple Cider Vinegar with the "mother"
  • 500g block cheddar
  • 3 punnets mushrooms
  • 1lt milk
  • Some Hake Portions
  • Asparagus (Optional) else get green beans
  • 1 pack Olives
  • 1 gem squash
  • 500g butter
  • Either make your own gherkins - or buy Carmel Dill Gherkins
  • cumin ground
  • paprika
  • ground coriander
  • ground cumin
  • pink or sea salt
  • ground black pepper
  • allspice/pimento ground
  • cloves ground
  • cayenne pepper
  • garlic powder
  • 1 small tub feta
  • 3 packs streaky bacon
  • 1 pack zoodles, or make your own - one punnet baby marrows
  • one punnet baby marrows
  • 3 large butternut
  • 1kg chicken fillets
  • 2 packs robot peppers
  • 1 green chilli
  • Psyllium Husk
  • 1 pack Sesame seeds
  • Onion powder
  • 7 onions
  • turmeric
  • bay leaves
  • 1 large sweet potato
  • 1 small box cocoa powder
  • 1 punnet cherry tomatoes
  • 1 small bag tomatoes
  • 1 cucumber
  • Spring onion (optional)
  • 80g haddock
  • a few avocados
  • 100g banting friendly sausage (or replace for fried mince)
  • 900g beef strips
  • a few slices salami
  • Lemon Grass (optional)
  • 1 pack celery
  • 1 pack leeks
  • 8 chicken thighs
  • 1 tin coconut milk
  • 700g stewing meat (lamb, beef, chicken etc)
  • 1 pumpkin
  • beginners - 1 small bag apples, 2 very large sweet potato, 1 pack butternut spaghetti
  • Green listers: 1 very large aubergine, 1 extra cauliflower head, 1 extra pack zoodles or make your own.
  • Carb smart Chutney






Monday

Breakfast:

Lunch:

Dinner:

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

Tuesday:

Breakfast:

Lunch:

Leftover Banting Cottage Pie (Same mantra as above)

Dinner:

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

Wednesday:

Breakfast:

Lunch:

Leftover Banting Moussaka - Same as above

Dinner:

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

Thursday:

Breakfast:

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:

Lunch:

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:

Lunch:

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

Dinner:


After preparing meals for this weeks meal plans - you will be left with 24 portions of meals that you can freeze for the weeks to come.





Monday

Breakfast:

150ml Double Cream Yoghurt with 3 tablespoons Granola

Lunch:

Dinner:

Banting Lasagne - served with a portion of Coleslaw


Tuesday:

Breakfast:

Banting Omelette with fillings of your choice

Lunch:

Leftover Banting Lasagne

Dinner:


Wednesday:

Breakfast:

Scrambled Eggs with mushrooms

Lunch:

Meatballs with leftover Warm Salad

Dinner:

Heba Based Pizza with toppings of your choice

Thursday:

Breakfast:

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:

Lunch:

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:


Sunday:

Breakfast:

Lunch:

Seed Crackers served with cream cheese and salami

Dinner:

Chicken Curry with Cauliflower rice.





After preparing the meals for this weeks meal plans, you will be left with 12 portions of meals that you can freeze for the weeks to come.


The meal plans with the portions of foods in the recipes above may seem a little excessive, but the idea is to build a stock of ready-meals you can just take out the freezer the night before for lunch the next day or that morning for dinner - so you're prepared for whatever life throws at you.

That's probably one of the hardest things about Banting - not having the real option of LEGAL ready meals - but if you make extra portions like above  - you will never have a problem again!





    READ THE BEGINNERS GUIDE (PINNED POST) on
    Banting 7 Day Meal Plans Facebook Group
    this document has a wealth of information on what to expect when Banting!

    If you have any questions - Please don't hesitate to post it on the Banting Group in the link above!
    Please note - you may be confused about the addition of orange list. This is to alleviate carb flu symptoms you may experience if you go green list only in the beginning.NEXT UP: "The Carb Wise APP Challenge"
    Download your app today!
    Available on Google Play store and iTunes.


    Purchase the Banting 7 Day Meal Plans recipe book here:





    For international members:



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