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Banting Meal Plan: Your Free 28-Day LCHF Guide Based on Tim Noakes' Principles
✍️ Morgan📅 Updated June 2026⏱ 14 min read🇿🇦 South Africa
⚕️ Medical disclaimer: Information on this page is for educational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any new diet, particularly if you have a medical condition, are pregnant, or take prescription medication. Diabetics on insulin or sulphonylureas must seek medical supervision before reducing carbohydrate intake.
Quick Definition — Banting Diet
The Banting diet is a low-carbohydrate, high-fat (LCHF) eating plan named after William Banting (1863) and popularised in South Africa by Professor Tim Noakes through his Real Meal Revolution. It restricts carbohydrates to 25–50g net carbs per day, eliminates sugar, grains and refined seed oils, and promotes whole unprocessed foods rich in healthy fats. It is the most widely followed low-carb diet in South Africa.
🥩FocusLow-carb, high-fat
📊Daily carbs25–50g net
⚖️Typical loss2–6kg / 28 days
🧀DairyYes — full-fat
🇿🇦SA connectionProf. Tim Noakes
🚫AvoidSugar, grains, seed oils
What Is the Banting Diet?
The Banting diet is a low-carbohydrate, high-fat eating plan named after William Banting, a 19th-century London undertaker who reversed his obesity by eliminating bread, sugar and starchy foods. Banting published his results in 1863 in A Letter on Corpulence — widely considered the world's first popular diet book.
In South Africa, the Banting diet is synonymous with Professor Tim Noakes and his co-authored book The Real Meal Revolution, which sold over 250,000 copies in South Africa alone.
"The key to health and weight management is not reducing fat — it's eliminating the processed carbohydrates and sugars that drive insulin resistance." — Prof. Tim Noakes, The Real Meal Revolution
How the Banting Diet Works
When carbohydrates are restricted to 25–50g of net carbs per day, the body shifts from burning glucose to burning fat — a process known as nutritional ketosis. This reduces insulin levels, suppresses appetite, improves blood sugar control and stabilises energy throughout the day.
Tim Noakes & the Real Meal Revolution
Professor Tim Noakes is an Emeritus Professor of Exercise and Sports Science at the University of Cape Town and one of the world's most cited sports scientists. After developing Type 2 diabetes despite decades of exercise and a conventional low-fat diet, Noakes adopted an LCHF approach and reversed his condition.
The Real Meal Revolution, co-authored with Sally-Ann Creed and chef Jonno Proudfoot, introduced the Banting green, orange and red food classification system that millions now use daily.
Banting vs Keto vs Paleo — Key Differences
All three diets restrict carbohydrates and promote whole foods. The differences matter for South Africans choosing a sustainable long-term approach.
Feature
Banting
Keto
Paleo
Daily carb target
25–50g net
<20g net
50–100g
Dairy allowed?
Yes (full-fat)
Yes (full-fat)
No
Grains allowed?
No
No
No
Primary goal
Weight loss & metabolic health
Nutritional ketosis
Ancestral nutrition
Best for SA?
✓ Long-term lifestyle
Fast weight loss
Inflammation, gut health
Braai-friendly?
✓ Fully
✓ Mostly
✓ Mostly
Banting Food Lists: Green & Red
The Real Meal Revolution classifies foods into a traffic-light system. The green list is eaten freely; the red list is avoided entirely.
Week 1 Banting Meal Plan — Building the Foundation
Week 1 introduces LCHF eating with simple, easy-to-prepare meals. The goal is to eliminate carbohydrate cravings and stabilise blood sugar. Most people experience reduced hunger and improved energy by day 4 or 5.
DinnerBeef stir-fry in coconut oil with non-starchy vegetables
🛒 Banting Pantry Essentials
Stock Your Kitchen the Right Way
South Africa's largest natural food store — nuts, nut butters, coconut oil, no-sugar snacks, Banting seed rusks & more. Free delivery over R500.
ℹ️ Products are keto-based with no added sugar — virtually identical to Banting green list foods. Affiliate link: PaleoPower earns a small commission at no extra cost to you.
Week 2 Banting Meal Plan — Expanding Your Repertoire
By Week 2, carbohydrate cravings typically subside and energy stabilises. This week introduces more variety in cooking methods and ingredients.
Week 2 Variety & confidence
Mon
BreakfastScrambled eggs with smoked salmon and cream cheese
LunchLettuce-wrapped beef burger with avocado and cheese
DinnerLamb chops with roasted cauliflower and green beans
Tue
BreakfastBulletproof coffee + 3 boiled eggs
LunchGreek salad with grilled halloumi
DinnerPork belly with roasted courgette and garlic butter spinach
Wed
BreakfastFried eggs in butter with bacon and fresh tomato
LunchChicken mayo with cucumber ribbons and olives
DinnerBaked hake with lemon butter on cauliflower mash
Thu
BreakfastOmelette with cheddar, mushrooms and spinach
LunchCold roast chicken with avocado and olive oil
DinnerBeef mince with broccoli in a creamy cheese sauce
Fri
BreakfastBacon, egg and avocado wrap in a large lettuce leaf
LunchTuna Niçoise salad (no potato)
DinnerChicken thighs roasted in butter with asparagus
Sat
BreakfastFull Banting breakfast with all the trimmings
Dinner🔥 Braai: lamb chops, boerewors, green salad (no pap)
Sun
BreakfastSmoked salmon with scrambled eggs and cream cheese
DinnerBanting tuna burgers with coleslaw (no bread)
Weeks 3 & 4 — Building Confidence & The Lifestyle Phase
Week 3 is where most Banting beginners start feeling genuinely good — energy is consistent, the scale is moving, and cooking LCHF becomes instinctive. Week 4 introduces intuitive Banting: eating freely from the green list without a rigid plan.
Week 3 Highlights More complex recipes
Mon
BreakfastChia pudding with full-cream milk and berries
DinnerSlow-cooker beef oxtail with green vegetables
Tue
BreakfastEggs benedict (no muffin) on portobello mushroom
DinnerCreamy chicken curry with cauliflower rice
Thu
BreakfastSmoked snoek with scrambled eggs and avocado
DinnerStuffed peppers with beef mince, cheese and herbs
Sun
DinnerRoast leg of lamb with roasted garlic and broccoli
Week 4 — Lifestyle Phase Intuitive Banting
Principle
GoalEat 2–3 meals per day only when hungry. Skip breakfast if not hungry — many Banting eaters naturally drift toward intermittent fasting.
Meals
RotateYour favourite meals from Weeks 1–3, experimenting with new Banting recipes.
Braai
Weekend🔥 Lamb chops, chicken sosaties, boerewors — all Banting-friendly. Replace pap with cauliflower mash or a big green salad.
Sun Prep
BatchRoast a chicken, boil 8 eggs, prep cauliflower rice for the week ahead.
Beginner's Start Guide: 6 Steps to Set Yourself Up for Success
The single biggest predictor of Banting success is preparation. Follow these six steps before you begin Day 1.
1
Clear your pantry
Remove all bread, pasta, rice, sugar, seed oils (sunflower, canola), margarine and processed snacks. A Banting pantry has no room for temptation.
2
Stock green list essentials
Eggs, butter, cream, full-fat cheese, avocados, meats, fish, non-starchy vegetables, nuts, nut butters and coconut oil — free delivery over R500 from Faithful to Nature.
3
Plan your Sunday prep
Batch-cook on Sundays. Roast a chicken, boil a dozen eggs, prep cauliflower rice. Preparation eliminates the moments of weakness that end diets.
4
Understand the carb ceiling
Aim for 25–50g of net carbs per day. Net carbs = total carbs minus dietary fibre. Track using Cronometer or Carb Manager for the first two weeks.
5
Drink more water
The Banting diet is diuretic in Week 1 as glycogen stores deplete. Drink 2–3 litres of water daily and add Himalayan salt to meals to retain electrolytes.
6
Don't fear fat
The biggest mental barrier for beginners is eating fat freely after decades of low-fat messaging. Cook with butter. Eat the avocado. Don't trim the steak.
Frequently Asked Questions About the Banting Meal Plan
The Banting diet is a low-carbohydrate, high-fat (LCHF) eating plan named after William Banting (1863) and popularised in South Africa by Professor Tim Noakes through The Real Meal Revolution. It eliminates sugar, grains and refined carbohydrates while promoting whole foods rich in healthy fats and moderate protein.
Yes. Enter your email in the form at the top of this page to receive the complete free 28-day Banting diet plan PDF — including 4-week meal plan, Tim Noakes approved green list foods, weekly shopping lists and printable meal prep guides.
Most people lose between 2kg and 6kg in the first 28 days, depending on starting weight and adherence. Initial losses are faster due to water weight reduction. After Week 1, steady fat loss of 0.5–1kg per week is typical and sustainable.
The Banting diet limits daily intake to between 25g and 50g of net carbs per day — slightly more permissive than strict keto (under 20g). Net carbs are calculated by subtracting dietary fibre from total carbohydrates.
Very similar but not identical. Banting allows slightly more carbs per day (up to 50g vs keto's 20g), permits full-fat dairy more liberally, and is more lifestyle-focused. Both are highly effective for weight loss and metabolic health.
Absolutely. Banting was popularised in South Africa by Prof. Tim Noakes and suits South African food culture perfectly — braai proteins, biltong, boerewors and locally available produce are all on the green list. Over 15,000 South Africans follow PaleoPower's Banting approach.
Many people with Type 2 diabetes find the Banting diet highly beneficial as it lowers blood sugar and reduces insulin demand. However, diabetics on insulin or sulphonylureas must consult their doctor first, as medication adjustments may be required to avoid hypoglycaemia.
The braai is one of the most Banting-friendly meals in South African culture. Lamb chops, chicken sosaties, boerewors (check for no cereal fillers), steak and fish are all on the green list. Replace pap with cauliflower mash or a large green salad. Avoid braai rolls, potato salad and sweetened marinades.
