Holiday Body Challenge

This is your challenge.

You have voted for what you want in it, and the meal plans with shopping lists below is to be used as a guide only. 

If you prefer the first 2 weeks meal plans, repeat them. Same goes for if you prefer weeks 3-5.

If the day on which you fall, includes a lunch and you're not hungry, don't eat it. If it doesn't have a lunch and you need one, eat one. We are not all the same - we have different needs, so this is to be used loosely.

Rules:

1. Read the Banting Beginners Guide & Join Banting 7 Day Meal Plans

2. Keep it as simple as possible

3. There are optional ingredients on the list - use these at your own discretion. There is nothing wrong with using them, but it is an added extra.

4. You can have dessert if you want it, but like point #3 above - its an added extra. Just make sure its a banting friendly dessert.

5. Use the Hashtag #HolidayBodyChallenge to ask your question in the post on the Banting 7 Day Meal Plans Group.

6. Try to invest in the Carb Wise App. It is the preferred method of measure. This way you can tweak the values on the meal plans given to go with the amount you're allowed to eat for your specific amount of weight loss.

Before looking through the shopping lists, find the important Banting info here:

Banting Lists


Net Carb List


How to Read Labels

How to deal with Carb Flu

Can I drink Alcohol?

If you're looking for the best most comprehensive easy to follow Banting Books out there - Choose these ones:

Get them here!

PS: They make excellent Christmas Gifts too!

Lets get down to the shopping lists and meal plans...

Week 1 & 2 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)

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

Onions and spinach

Optional:
Xylitol

Week 1

Monday

Breakfast

3 Eggs fried in 1 tbs Holsum served with sliced cucumber

Lunch

Cucumber (1/4 sliced) with Amasi Cream cheese on top (using about 3 tablespoons amasi cream cheese)

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)

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.

Lunch

Leftover Chicken Livers served with Cabbage rice fried in Holsum  (1 portion being around 1/8th of a large cabbage).

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. 

Wednesday

Breakfast

Scrambled Egg, with 1 whole tomato fried in Holsum - Sliced.

Lunch

Leftover 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. 

Dinner

Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for dinner).

Thursday

Breakfast

Falooda Seeds Breakfast (Use this recipe as a base) but use 150ml of Amasi to soak Falooda - sweetener optional.

Lunch

Leftover Pilchards with steamed carrots, fried in Holsum to slightly crisp up (use 2 carrots per portion, and half the pilchards for lunch).

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))

Friday

Breakfast

Scrambled Egg with 1/4 bunch spinach - all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)

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))

Dinner

1 gem squash filled with 80g mince, 80g chopped hearts both fried with 1/2 onion with 60g grated cheese on top

Saturday

Breakfast

Omelette with 1 whole chopped fried tomato fried in Holsum as a filling.

Lunch

Roasted chicken skins (200g) with raw tomato slices

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

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

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

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

Week 3 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.

Week 3:

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.

Shopping List week 4 and 5:

800g Cheese (Cheddar or Gouda)

3 packs bacon

8 Pieces Chicken (Thighs or similar, smaller pieces would be more)

30 eggs

8 Pork Rashers

2 pieces Fish

2 Chops

400g Beef Mince

3 packs Mushroom

2 Onions

1 pack Carrots

3 packs Spinach

4 Gem Squash OR whole cabbage

1/2 Pumpkin

2 whole Cauliflower

1 Broccoli

1 Bottle High Oleic Sunflower oil OR 1lt Coconut oil

500ml fresh Cream

1 Cream Cheese or homemade amasi one

Salt of choice (Himalayan or Sea Salt)

Pepper (preferably ground)

Lemons (for flavouring)

Sweetener (Xylitol, Erythritol or Stevia - optional)

Flour of choice for optional mug cakes

Week 4 Meal Plan:

Monday:

Breakfast:

2 Rashers Fried Bacon,

2 Fried Eggs

1/4 pack fried mushrooms

2 blocks cheese

Dinner:

2 pieces Chicken,

creamed spinach,

1/4 fried cabbage or 1 whole gem squash with butter

Tuesday:

Breakfast:

Egg roll filled with

Cheese,

1/4 punnet mushrooms,

2 rashers bacon

fried in oil of choice,

Dinner:

Pork Rashers,

Pumpkin with butter,

Broccoli & Cheese

Wednesday:

Breakfast:

2 Egg Fritatta

including 2 rashers chopped bacon,

1/4 punnet chopped mushroom,

grated cheese,

fried in oil of choice

Dinner:

Fish fried in butter,

Caulimash,

Whole Gem Squash or 1/4 fried cabbage with butter

Thursday:

Breakfast:

2 Egg Omelette

filled with

chopped bacon,

1/4 punnet fried chopped mushroom,

grated cheese,

onion

Dinner:

Chop,

Creamed Spinach

Cauliflower & Cheese

Friday:

Breakfast:

2 boiled eggs

2 slices bacon

1/4 punnet raw mushroom

2 blocks cheese

Dinner:

Mince fried with oil of choice,

with onion, 

mushrooms

on a bed of cauliflower rice

Saturday:

Breakfast:

Breakfast Pizza using two eggs

topping of

2 rashers fried chopped bacon

1/4 punnet fried mushroom

sliced onion

grated cheese on top

Dinner:

Pork Rashers

Gem Squash or 1/4 fr d cabbage with butter

Carrots with butter

Sunday:

Breakfast:

2 Bacon and egg cups

topped with onion,

chopped mushrooms

cheese

Dinner:

2 Pieces Chicken,

Creamed Spinach,

Broccoli Mash

Week 5 Meal Plan:

Monday:

Breakfast:

2 Rashers Fried Bacon,

2 Fried Eggs

1/4 pack fried mushrooms

2 blocks cheese

Dinner:

Rashers,

Mashed Pumpkin with butter,

Carrots with butter

Tuesday:

Breakfast:

Egg roll filled with

Cheese,

1/4 punnet mushrooms,

2 rashers bacon

fried in oil of choice,

Dinner:

Fish grilled with butter,

Broccoli Cheese,

Caramelized onion,

Carrots with butter

Wednesday:

Breakfast:

2 Egg Fritatta

including 2 rashers chopped bacon,

1/4 punnet chopped mushroom,

grated cheese,

fried in oil of choice

Dinner:

2 Chicken Pieces

Pumpkin pieces with butter

Cauliflower Cheese

Thursday:

Breakfast:

2 Egg Omelette

filled with

chopped bacon,

1/4 punnet fried chopped mushroom,

grated cheese,

onion

Dinner:

2 Pork Rashers,

Carrots with Butter,

Creamed Spinach

Friday:

Breakfast:

2 boiled eggs

2 slices bacon

1/4 punnet raw mushroom

2 blocks cheese

Dinner:

2 chicken Pieces

Mashed Pumpkin with butter

Caulirice and onion fried in oil of choice

Saturday:

Breakfast:

Breakfast Pizza using two eggs

topping of

2 rashers fried chopped bacon

1/4 punnet fried mushroom

sliced onion

grated cheese on top

Dinner:

Chop,

with mushroom sauce,

broccoli cheese.

creamed spinach

Sunday:

Breakfast:

2 Bacon and egg cups

topped with onion,

chopped mushrooms

cheese

Dinner:

Mince patties,

served with

caramelized onions,

gem squash or 1/4 fried cabbage with butter

pumpkin with butter

Exercise:

This is not a must, but many voted for this option. 

What we would suggest is downloading a steps tracker, and doing an average of 1000 additional steps per day for the first week, this will take you approximately 10 minutes per day. Increase in increments of 500 steps per week, so in week 5, this will be 3000 steps per day - approximately 30 minutes.

Why steps and not skipping? 

Well this is simply because many are overweight to the extent that skipping places too much pressure on your joints. 

Cycling would be better on your joints, but we are keeping this as simple as possible.