Banting Meal Plan

Banting Diet – 7 Day Banting Meal Plan

If you’re thinking of going on the Banting diet then this 7 day Banting meal plan is just what you need.

It provides you with a guide as to the type of low-carb meals & food anyone who is Banting can eat for each meal for a whole week.

Not only are these low-carb, high fat meals Banting diet friendly, they are also gluten free which makes them even more healthy for you.

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 low-carb, high fat diet that is also a strictly gluten free diet, however unlike the Tim Noakes & Banting diet it excludes all forms of diary.

1. Monday

  • Banting BreakfastBreakfast – 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

  • Roast ChickenBreakfast – 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

  • Grilled FishBreakfast – 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

  • Beef Stir FryBreakfast – 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 diary, 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?

Dairy & BantingTim Noakes is a big fan of including milk & eating 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 whilst his stance on dairy hasn’t changed, you are advised to reduce your dairy consumption of you cannot 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 is that 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.

To make it easier for you to stick to this healthy eating plan…

Download This Massive Collection Of Banting Styled LCHF Paleo Recipes & 8-Week Meal Plan here »


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

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

  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.

  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

    • PaleoGuy says:

      Here’s a tasty low-carb Banting Cauliflower and Cheese recipe for you;

      Try it, I’m sure you’ll enjoy it…

      • marius says:

        Can you please e mail me an 7 day eatplan. Can I eat full cream yoghurt please let me know thanks

        • PaleoGuy says:

          Hi Marius, you can get the 7 day Banting meal plan at the link below. Tim Noakes is a fan of full cream yogurt & says you shouldn’t eat the low fat or fat-free options as they often have sweeteners & other chemicals in them…

          • marius says:

            Dankie vir die terug voering ek het met die dieet in 28 dae 14.4 kg verloor.ekwil net hoor watse oefeninge kan ek vir my maag doen
            Dankie ek kyk uit vir u reply

          • PaleoGuy says:

            Hallo Marius

            Dis fantasties – jy het baie goed gedoen om soveel gewig te verloor.

            Daar is baie oefininge jy kan doen vir die maag maar wees versigtig om die oefininge reg te doen anders kan jy te veel stress plaas op jou rug.

            Die volgende link wys baie oefininge wat jy kan doen om jou ligaam te “tone”


            Alles van die beste


          • marius says:

            I like the bating dieet lost 14.2 kg in 28days. What excersicescan I do for the belly fat.thanksi wait for your reply and hope it is soon thanks marius

          • marius says:

            Hallo there I am on the banting dieet and lost 14.2 kg in 28 days. What excercise can I do for the belly fat thanks waiting for your aply

        • Maggie Day says:

          Hi Marius, I am so envious of you losing so much weight. I did the banting diet in 2014-2015 only lost 13.5kgs over 6months. I would appreciate it if you could let me know how you lost so much weight in 28months, and what you ate. I am 70 years old now and would love to loose 20kg before I lease this earth.

      • kersh says:

        Please give me advice how to start the Banting diet as I I’m diebiet and I need to loose a lot of wait please help me.

  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,

  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;


  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:


      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;

      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.

  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;

      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


  43. lebo says:

    i am suffering from thyroid and i ve been trying all the diet but i cant 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:

    Please email me the banting diet

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