Banting Meal Plan

Banting Diet – 7 Day Banting Meal Plan

Banting Diet - 7 Day Banting Meal Plan

The Banting Diet Has a Huge Supporter In the Form Of Prof Tim Noakes Who Credits This Diet For His Weight Loss & the Reversing Of His Diabetes

If you’re keen on the Banting diet then this 7 Day Banting Meal Plan is just what you need to get started.

It provides you with the perfect way to plan your Banting meals in step with the low-carb Banting diet for a complete week.

Not only are the meals on this Banting diet plan healthy & nutritious, they are also gluten free to help will promote gut health & combat autoimmune diseases.

This 7-day Banting meal plan is very similar to the Paleo way of eating (see Paleo vs low-carb diet) which is essentially a LCHF diet (low-carb, high fat) and also a strictly gluten free diet.

Support Your Low-Carb Eating Plan With This Fantastic Collection Of Banting Styled LCHF Paleo Recipes »
(includes an 8-Week Meal Plan)

However, the Banting diet (as endorsed by Tim Noakes), and this Banting meal plan, does not exclude dairy at all whilst the Paleo diet does not allow any form of diary.

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 (Especially the Broccoli) 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.

Should You Include Dairy In Your Banting Diet Plan?

Banting Diet and Dairy

Tim Noakes Is a Big Supporter Of Dairy But Limit Your Consumption If You’re Lactose Intolerant Or Trying To Lose Weight

Tim Noakes is a big fan of including dairy in his “Banting diet” as long as it’s full cream & from grass fed cows.

There is however a downside, as he mentions in a podcast on Talkfeed regarding dairy & weight gain.

He says that whilst his stance on dairy hasn’t changed, you are advised to reduce your dairy consumption of you are struggling to lose weight.

This came about after an uproar in the South African media after Jonno Proudfoot had changed the “Dairy” status from a “green” listed food to “orange” which means it can be consumed in moderation.

The conclusion we can draw from this is that, according to Tim Noakes, dairy is fine for those on the Banting diet but if you are specifically trying to lose weight you should only consume it in moderation.

Be Careful, It’s Easy To Revert To Your Old Eating Habits

Banting Meal

A Banting Meal that would make Tim Noakes proud. Grilled steak (grass fed), Pumpkin (organic), Spinach (organic), Butter (Unsalted & grass fed)

Whilst this meal plan provides you with an easy way to get started on the low-carb Banting way of eating, it’s really easy to get into a rut by preparing & eating the same meals over & over.

This situation creates boredom & “diet fatigue” which often causes people to revert to unhealthy convenience eating – let’s face it a tempting burger & chips looks far more appealing than chicken & veggies.

The best way to help you avoid slipping back into your old eating habits, is to have a comprehensive diet plan complemented with hundreds of tempting LCHF Banting/Paleo approved meal options & recipes to keep you going for at least a month or two to keep it interesting & exciting.


Posted in Banting Diet, Tim Noakes Diet Tagged with: , , ,
114 comments on “Banting Meal Plan
  1. Lilian Valentyn says:

    Plz send me more resepies as I need to stay on this plan for life

    • Deidre de Villiers says:

      Hi there i have also started banting is there a specific list of how much you must eat from protien and veggies and so on please scare I dont eat the wright portion sizes how mutch cottage cream and yogurt please

  2. Lilian Valentyn says:

    Please send me more resepies as I need to be on this plan for a long while

  3. Judy hoffman says:

    Want to lose weight

  4. Dorette says:

    Hi! I made some really great stock and wonder how much = 1 fat?

  5. Nicky Botha says:

    Please tell me the difference between Paleo and Banting Diet. Also if I am diabetic and have cholestrol can I follow these diets.

    • PaleoGuy says:

      Hi Nicky
      The Paleo & Banting diets are similar in many respects especially when it comes to low-carb eating.
      For more information & a comparison table of the two diets go to the following link;
      http://paleopower.co.za/paleo-vs-low-carb-diet/
      Hope this helps…

    • Anne Barrow says:

      Please tell me the difference between Paleo and Banting Diet. Also if I am diabetic and have cholestrol can I follow these diets.

      • PaleoGuy says:

        Hi Anne

        Whilst the Paleo & Banting diets are very similar, one of the main differences is that Paleo does not allow dairy whilst Banting/Tim Noakes does.

        For a more comprehensive report on how the Paleo vs Banting diets compare, please go to this link;

        http://paleopower.co.za/paleo-vs-low-carb-diet/

        These diets have often been recommended for diabetics & many have been able to completely reverse their diabetes just by sticking to Paleo or Banting.

        Have a look at this report where “Results from the clinical trial is proof that a low-carb diabetic diet can reverse diabetes” at this link;

        http://paleopower.co.za/diabetic-diet/

        Hope this helps…

  6. motolo james medi says:

    Whats the name of the book about the diet my doctor yesterday told me that he is following the diet

  7. nokuthula mntonintshi says:

    need more reciepis

  8. Ursula says:

    Hi can you please provide me with the 7day eating. Plan or a websote where i can download. It

  9. Noxolo says:

    Hi there. I don’t eat pork so I would like to know what can I eat in the place of pork.

  10. dee says:

    hi I’m vegetarian do you have a meal plan that can help me. No eggs, meat & fish. Tanks.

  11. Maria says:

    please send me the diet plan daily

  12. claudette Jacobs says:

    Please can you supply me with a meal plan according to my weight which is 58kg and height of 1.5m and exercise schedule which is 4 days gym per week. Thank you.

  13. mamokete says:

    please send me more recipes of the banting diet

  14. Thandi says:

    Please send me a 7 days meal plan or a Website so I can download this.i really need to start oh and the manue please. Thanx

  15. Paige says:

    Woolworths uses sugar when making their cooked chicken, therefor it is not Banting friendly.

  16. Margie van Blommestein says:

    I want to start the diet & will appreciate any help or tips you can give me.
    Many thanks,
    Margie

  17. Tersia Theunissen says:

    Kanjy asb vir my ‘n 7 dae dieet stuur

  18. malose Rankapole says:

    why eating so much fat? aren’t we gonna gain more kilos?

    • PaleoGuy says:

      Hi Malose

      The thought of eating fat to lose weight & improve your health is completely foreign to many of us, however you can’t really eat too much fat as it reduces hunger & eliminates cravings that you get with eating sugary foods.
      Sources of good fats include, avacados, coconut oil, nuts, pecan nuts (not peanuts or cashews as they’re legumes), organic butter, fatty cuts of meat and so on.

      For more healthy food choice have a look at Tim Noakes green list of foods at the following link;

      http://paleopower.co.za/tim-noakes-green-foods-list/

      Regards

  19. sharon says:

    Where can i find a monthsbanting diet plan. Can u eat the same meals every day

  20. Khathu Phetlhe says:

    I dont eat pork, so what can i replace it with?

    • PaleoGuy says:

      Hi Khathu

      Bacon can be replaced with chicken rashers which taste & look similar.

      Pork can be replaced with lamb, chicken, beef, turkey etc.

  21. sooraya says:

    Hi what can I substitute beacon for (something) Halaal for Muslims please

    • PaleoGuy says:

      Hi Sooraya

      Chicken rashers are an excellent substitute for bacon – without knowing which one you’re eating it’s hard to tell the difference as they look & taste very similar.

      You can fry them in a pan as one would do with bacon.

      Also remember that free-range chicken is always best

      • vinash says:

        Hi Sir,
        Please help me as i am suffering bterribly from type 2 diabetes, i want to follow your diet but as hindus we do not eat beef or pork. I can substitute pork with chicken but please advise me on a substitute for beef.

        Many Thanks for Unselfishness and exstreme kindness for sharing these recipes of yours

        Mr VK Boodhoo
        084 564 76826

  22. Saigie Redditch says:

    Could you please provide me with a 7 day meal plan. And also the amount of protein, milk, veg, etc per day for the diet thats required. Thanks

  23. Khensi says:

    I am new in this programme and knows nothing about it. Infact I do not know wherebto start. I am 46yrs old, 1,67 height and 80kg weight. Please help. What to eat and what not to eat. I am ready……

  24. Surya says:

    Please can you email me a vegetarian diet. No eggs and no meat fish and chicken. Many thanks

  25. CHARITY says:

    I am very new in Banting, infact I heard about it only yesterday . Am ready to get started

  26. Naomi Ngoma says:

    why are legumes such as peanuts and cashews not allowed for this eating plan

    • PaleoGuy says:

      Hi Naomi

      Briefly, legumes are carbs (as well as a high source of calories) that don’t have much nutritional benefit & cause weight gain as well as not being very good for – they also contain high amounts of phytic acid which binds to the (essential) nutrients in the food, preventing your body from absorbing them & can also cause unpleasant digestive problems.

  27. I am insulin resistant not as yet diabetic, have had a spine operation some 10 years ago and am overweight. Have been on some diets but am experiencing very little success, i need desperately to reduce my weight to take off the strain from my back/spine.
    I am unable to exercise to assist my weight loss, however I do some walking and am swimming.
    In summer these exercises have helped, however in winter is when all the problems start, will this diet assist me.
    thank you Saren

    • PaleoGuy says:

      Hi

      I recommend you consult with your medical practitioner or qualified nutritionist prior to embarking on any eating plan that could affect your health.

      However, it should be noted that Prof Tim Noakes is a massive fan of the Banting low-carb way of eating purely because it helped not only lose excess weight, but has helped him control his type-2 diabetes (if not reverse it).

      He is very outspoken on the subject of eating a low-carb, high fat diet in preference to the so called “healthy” high carb, low-fat diet which the AHA would have the population believe is the right way to eat & which has largely been to blame for the global rise in obesity.

      On the subject of exercise, moderate exercise would normally be good for anyone but again, it would be best to consult with your doctor first.

      And, remember that eating the right diet will probably do more for your weight & health issues than an exercise regime – you can’t outrun a bad diet…

      If you do just one thing – eliminate all types of sugar from your diet, it’s sure to benefit you.

      The link below will provide you with more info on the Banting diet & a 7 day meal Plan;

      http://paleopower.co.za/the-banting-diet/
      http://paleopower.co.za/banting-meal-plan/

      Hope this helps & good luck with losing that weight & feeling better.

  28. ralton says:

    send me the 7 day banting eating plan please

  29. Cilnette Kruger says:

    How do I get the recipe’s for the 7 day banting diet?

  30. Petronella Junius says:

    Do I have to weigh all my food?, while I’m on this diet?

    • PaleoGuy says:

      Hi Petronella

      No, weighing your food to lose weight is a myth & not an effective nutritional weight loss method at all.

      What is better for you? 1kg of broccoli or 1kg of white bread?

      They both weigh the same but the bread is by far the more unhealthy choice, so it’s more about eating real wholesome food than eating sugary, processed foods.

      By eating real foods your hunger will be satisfied & your intake will be naturally regulated.

      You should therefore lose weight naturally & experience improved health as well.

      • Inz says:

        Hi, my wife has lost 7kg in 1 week. She cut out all dairy products. Cut out her sugar intake. High protein diet and did zumba regularly.

        You can see she really lost alot of weight in such a short period of time.

        My wife denise is so excited. He sister inlaw prinzy is going to be so jealous.

        • Elna says:

          Do you eat any nuts?
          Coffee and tea all black?

          • PaleoGuy says:

            Nuts, such as almonds, hazelnuts & walnuts are fine in moderation, but not too many if you’re watching your weight.

            Full cream milk in tea & coffee is also good unless you’re lactose intolerant of course

  31. Dees says:

    Thanks for all the posts on the Banting diet.

    Can I have coffee or cuppacino while on this eating plan?

  32. Nellis Louw says:

    Middag is die 7 dag dieet in afrikaans ook beskikbaar

  33. lerato says:

    Can u please email me the 7 day Banting menu

  34. Angie says:

    What is the suggested weight loss on this 7 day plan?

    • PaleoGuy says:

      Hi Angie

      Everyone is different & therefore will respond differently to certain eating plans which makes it almost impossible to estimate how much weight one could or would lose.

      Furthermore the amount of weight you need to lose would also depend on your current health/weight etc & it is always advisable to get a professional assessment done by a dietician or medical practitioner.

      Generally speaking though, eating a healthy Banting or Paleo diet, for example, should allow you to eat until you’re full without having to count calories & your weight should be managed without much fuss.

  35. PE Boy says:

    Where can I get the recipes for the 7 day plan?

  36. valtena says:

    I really want to get started with the banting diet so can you please send me new recipes please

  37. Can i get the 7 day Banting plan

  38. Deserae says:

    Thank you for sharing your insight and guidelines

  39. Steph says:

    Hi, please email me the 7 day banting eating plan. Thanks

  40. Steph says:

    Please email me the 7 day plan. Thanks

  41. Nokuthula says:

    Hi guys its my first time I need help, I need to loose wait

  42. Janie Gouws says:

    I have paid for the paleo recipe book but is has not downloaded, please help

    • PaleoGuy says:

      Hi Janie, sorry to hear that.

      If you still haven’t managed to download the book you can always request a refund from ClickBank who manages the transaction – the following link provides some info;
      https://accounts.clickbank.com/return_policy.html

      You have a 60 day time period to request a refund but if all else fails you could probably to get your bank to reverse the charge on your credit card.

      Hope this helps

      Regards
      Morgan

  43. lebo says:

    i am suffering from thyroid and i ve been trying all the diet but i cant loose.so please send me your recipe.

  44. sindiswa says:

    Hi can you please send me the 7 days diet meal plan. So after 7 days I still continue with this diet. Please help I’m in need of this diet plan.

  45. Thabsile says:

    Im a woman aged 43.I weight 88kg.Height 153.please assist with meal plan.I do not exercise

    • PaleoGuy says:

      Hi Thabsile

      I’m not qualified to offer specific advice for your situation although exercise isn’t as important as eating correctly in order to lose weight & keep healthy.

      I therefore recommend that you consult a registered dietician or nutritionist for professional advice.

      Also remember that it’s what you eat & not how many calories you consume that is important – read more about the calorie debate as to how many calories men & women should be eating per day

  46. Rene Dames says:

    Goodday
    Please email me the banting diet

  47. Elna says:

    We have been following this way of eating for about a year. Husband lost a lot of weight – about 17 kg. I feel great, but not really losing any weight. I trained for a marathon and completed it successfully, but I actually picked up about 5kg. Any ideas? I drink a smoothie for breakfast (protein / 5 strawbs / 0.5 banana / almond butter / coconut oil / almond milk / linseed) We have packed lunch for work (cold meats / cheese / tomatoes / almonds / banting bread with butter (occasionally)). Dinner consists of protein (usually chicken or pork) and vegetables and/or salad. We eat high % chocolate (above 70%) / use cream in coffee and I sometimes make dessert – using a banting recipe book. Do I need to cut dairy? Please help. I lost weight long ago with Weight Watchers 16st changed to 11st, but I am now back over 12st and it seems to be creeping up…

    • PaleoGuy says:

      Hi Elna

      Your diet sounds pretty much spot on but I suggest you consult a qualified nutrionist or registered dietician as everyone is different & responds differently to specific nutritional eating habits.

  48. Lisa says:

    Hi,

    I have an excessive amount of weight to lose – would you suggest cutting out cream and other full cream dairy products (yoghurt & milk) for more effective weightloss?

    • PaleoGuy says:

      Hi Lisa

      It’s always recommended that you consult a dietician or nutritionist for specific dietary info however for weight loss it would be better to ease up on the cream, dairy, nuts and so on.

  49. Naledi says:

    I would like to Start with the diet, but I’m lactose intolerant, have allergy reactions to pork, nuts, eggs, tinned foods,sea food. Can they be replaced with something else?

  50. Libby Young says:

    Can you please send me some recipes.

  51. Libby Young says:

    I would like to start with this diet, can you please sende me some recipes as I am a diabetic

  52. Maria says:

    I am a pesciterian – completely free of any meat. How can I utilise this plan to fit my food preferences?

    • PaleoGuy says:

      Hi Maria, I’m not qualified to advise you on this & would recommend that you consult with a registered dietician or nutritionist

  53. Jennifer says:

    Is it okey to drink Maas or Inkomazi when one is Banting?

  54. Cookie says:

    I would like to start with this diet however 4 days in a week I am a vegetarian.(mon,tue,thurs and Friday) I cannot have yogurt or milk as I have an upset stomach. Please can you help me with a 7 day plan to follow. My aim is to loose weight. At the moment I am constantly hungry.
    Please help

  55. Merwa Ferreia says:

    Please Email me the 7day Banting diet plan. Thank you

  56. Ntutu M says:

    Need to live healthy I’m too fat please assist

  57. Deborah says:

    hi Paleo
    thanks for the 7day m,eal plan…is it possible to loose weight while am not exercising mean while am eating healthy and clean and how long will it take to loose weight?

    • PaleoGuy says:

      Yes Deborah, it certainly is possible to lose weight without exercising.

      In fact the food you eat will have a far bigger impact on your weight than the amount you exercise – you can’t outrun a bad diet.

      If you stick to eating only real, nutrient dense foods found on the Paleo food list or Banting green list you should start noticing an improvement in your weight fairly soon but it varies from person to person.

      Paleo food list of what’s allowed & not allowed: http://paleopower.co.za/paleo-diet-food-list/

      All the best & good luck

  58. Nkululeko says:

    What can one drink besides water during the 7day diet

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