Banting Diet – 7 Day Banting Meal Plan

Banting Diet – 7 Day Banting Meal Plan

One of the great benefits of this Banting meal plan, & the Banting diet in general, is that you can still lose weight without restricting your portion sizes as long as you only choose food from the Banting green list.

If you want to lose weight and reap the benefits of The Banting diet, it is important that you remember to do away with sugar and alcohol. Regulate your body first, and then slowly incorporate foods to see how your body reacts. Remember that you are in control of your body so you can change and try other food options according to how you feel.



You start with one week of Observation. Basically, you don’t have to change anything you do. All you do is track your meals.

Next, you do Restoration which can last anything from two to 12 weeks depending on how your Awesome Weight calculation works out. Restoration helps you get rid of some bad habits and gets you used to eating off the green and orange list. We also get you eating your daily dose of foods that help restore your gut health. You don’t track any meals and you don’t count any carbs.

Once you’re used to eating clean with no hassles, it is time to take it up a notch and enter Transformation. During Transformation you will drop your carbs down to ketogenic levels forcing your body into rapid fat burning mode. You track meals every second week as though you’re tapping the rudder of your ship, cruising through to your awesome weight.

Half way through Transformation (sometimes 20 odd weeks after starting), we add in some additional lifestyle hacks. We start with some intermittent fasting – the ultimate fat burning accelerator – followed by some tips on exercise, sleep and stress management. Preservation also unlock another foods list you can eat from.

Finally, once you reach your Awesome Weight, you begin Preservation which is designed to preserve all the good you have done.

However, one drawback of the Banting diet is running out of exciting low-carb recipes & meal options, which leaves you vulnerable to choosing processed convenience meals and rapidly regaining the weight lost.

So if you want to enjoy the life changing benefits you’ll get from the Banting diet then this 7 Day Banting Meal Plan is just what you need to get started.

Furthermore, not only are the meals on this Banting diet plan healthy & nutritious, they are also gluten free which helps promote gut health & combat autoimmune diseases.


1. Monday

Banting Diet
Bacon & Eggs For Breakfast Is a Favourite On the Banting Diet

Breakfast – 2 poached eggs with a few rashers of bacon & tomato
Lunch – A large salad with your favorite protein (chicken, steak, etc.) with some cottage cheese
Snack – Apple slices with almond butter
Dinner – Slow cooker pulled pork with fresh veggies such as spinach & pumpkin (contains less sugar than butternut) & finished off with a small tub of full cream Greek yoghurt if you’re still hungry.



2. Tuesday

Breakfast – A portion of fruit followed by bacon & eggs
Lunch – Blanched/sauteed veggies (pre-made and reheated)
Snack – Can of tuna
Dinner – Steak (grass fed) with some green leafy vegetables, cauliflower & broccoli


3. Wednesday

Banting Meal Plan
Roast Chicken With Fresh Veggies Provide Great Protein & Nutrition For Evening Meal

Breakfast – Coconut milk smoothie or have banana pancakes (makes a change from having eggs everyday although you can have eggs & bacon if you prefer)
Lunch – Soup (reheated or in a thermos)
Snack – Greek yogurt
Dinner – Roast chicken (or BBQ free range chicken which you can get from Woolworths for your convenience)  with a Greek salad





4. Thursday

Banting Diet Plan
Fish Is a Popular Banting Food As It Provides Your Body With Those Essential Omega-3 Fatty Acids, Also Good For the Heart

Breakfast – Mixed nuts & berries with coconut milk followed by a bowl of Greek yogurt
Lunch – BLT wrap with lettuce instead of bread wrap
Snack – Hard boiled eggs
Dinner – Grilled fish with spinach & pumpkin



5. Friday




Breakfast – Steak and eggs
Lunch – Cold cut meats and veggies (snack-like but filling)
Snack – Avocado – high in good fat that will refuel your energy reserves
Dinner – Grilled chicken breasts (free range) with fresh vegetables


6. Saturday

Breakfast – Eggs and sweet potato hash browns
Lunch – Sandwich with bell pepper slices instead of bread
Snack – Biltong (Jerky) & almonds (not too many if you’re looking to lose weight)
Dinner – Sun dried tomato bacon wrapped meatloaf


7. Sunday

Banting Diet Plan
Beef & Vegetables Is One Of My Favourite Meals

Breakfast – Egg/veggie/meat scramble
Lunch – Dinner leftovers
Snack – Blueberries & almonds
Dinner – Beef (or chicken) & vegetable stir fry in olive oil (never use Sunflower oil or any vegetable oil)
Besides the dairy, the Paleo diet is very similar to the Banting & the Tim Noakes LCHF diets which all emphasise low-carb eating to maximise your health benefits, help keep you slim & feel young.