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Banting Meals

This document provides a week's worth of meal plans consisting of breakfast, lunch, and dinner options that are low in carbohydrates and high in protein and healthy fats. The meals include eggs, meats like chicken and fish, salads with tuna or leftover proteins, green vegetables, cheeses, nuts, and healthy fats like olive oil and avocado. Snacks suggested are low in carbs such as berries, nuts, bone broth, and biltong. Drinks allowed are coffee, tea, and milk in moderation.

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N. Hansraj
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2K views3 pages

Banting Meals

This document provides a week's worth of meal plans consisting of breakfast, lunch, and dinner options that are low in carbohydrates and high in protein and healthy fats. The meals include eggs, meats like chicken and fish, salads with tuna or leftover proteins, green vegetables, cheeses, nuts, and healthy fats like olive oil and avocado. Snacks suggested are low in carbs such as berries, nuts, bone broth, and biltong. Drinks allowed are coffee, tea, and milk in moderation.

Uploaded by

N. Hansraj
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Monday

Meal 1: 2-3 egg omelette or scrambled eggs with cheese, tomato and sautéed
onion. Adjust the amount of cheese according to your daily calorie calculation.

Meal 2: Salad made from a tin of tuna in brine or sunflower oil and avocado, banting
friendly mayo (optional), olive oil/apple cider vinegar for dressing. You can add a
small amount of toasted pine nuts if you want some extra crunch.

Meal 3: Mince, made with onion, tomato and seasoning. Cauliflower mash and some
green veggies.

Tuesday
Meal 1: A cup of yoghurt with ¼ cup of banting friendly granola and 1/4 papaya.
Have a couple of boiled eggs of you are still hungry.

Meal 2: Leftover mince from Monday in a lettuce cup. Dress with a dollop of banting
friendly mayo if you want. Load up on the green veggies.

Meal 3: 100g-120g grilled chicken, a cup of roasted pumpkin and plenty of leafy
greens. Make a gravy by adding butter and cream to the pan in which you roasted
the chicken.

Wednesday
Meal 1: Two egg omelette with one rasher of bacon, spinach or swiss chard, cheese
and mushrooms. Add a rocket and tomato salad if you wish.

Meal 2: Salad (spinach, chard, broccoli, zucchini). Use up to 70g of left over chicken
add some pickles or jalapenos for flavour, add asparagus, boiled eggs and a banting
friendly dressing of your choice.
 Meal 3: Salmon fillet (up to 120g) with ½ cup of sweet potato and another green-
listed veggie of your choice. Plenty of leafy greens. Make a lemon butter sauce for
dressing.

Thursday
Meal 1: Banting friendly granola with a cup of yoghurt and half a cup of green-listed
fruit. Still hungry? Have some boiled eggs.

Meal 2: Tuna or egg mayo, with avo, radish, watercress and seed crackers.

Meal 3: Grilled pork chops with sautéed fennel and apple. Add some cauli mash and
or leafy greens, too.

Friday
Meal 1: Eggs cooked as you like with half an avo, tomato and cheese.

Meal 2: Turn your leftover pork into a salad, using raw leftover fennel and green
listed veggies.

Meal 3: White fish with sweet potato wedges and plenty of leafy greens.

Saturday
Meal 1: Eggs of your choosing, banting friendly sausages, sautéed spinach and
cheese.

Meal 2: Use some left over fish for making fish cakes, serve with a crunchy salad
that includes raw, green listed veggies. Dress with olive oil.

Meal 3: Make a lowcarb pizza base, top with spicy mince, onions and mushrooms.
Serve with a leafy green salad and some avocado.

Sunday
Meal 1: Lowcarb pancakes with one small banana and yoghurt. Or scrambled eggs
and bacon.

Meal 2: Sweet potato stuffed with spicy mince topped with smashed avo, sour cream
and  melted cheese.

Meal 3: Grilled chicken breast with  mushrooms, peppers, courgette noodles  or
ribbons, sautéed  in butter and lemon.

All days

Drinks: Coffee and tea is fine – as long as you don’t add sugar or too much sweeter.
Cream and full fat milk is also acceptable in moderation. Bulletproof coffee is good.

Snack on: Blueberries, macadamia nuts, bone broth, seed crackers with cream
cheese or nut butter and biltong.

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