The 28 Day Diet: Explanation and Diet Plan

You’ll probably agree with me, there are a ton of 28 Day Diet’s online, but get this, most come WITHOUT quantities.


…this blog post will show you every meal on the 28 day diet, with food quantities, I promise!

If followed correctly, you can lose up to 8kgs in the next 28 days!

Here it is…

28 Day Diet Plan

Day Breakfast Snack Lunch Snack Dinner
01 2 Egg Omlette with Cheese and mushrooms  Almonds, handful  Bread-less burger with Salad  Boiled egg  200g Fish with Veg
02 2 Boiled eggs with Tomato  Hummus with Celery  1 Bowl Sweet Potato Soup  Almonds, handful  Roast Chicken and Veg
03 2 Rasher Bacon, 2 eggs and Tomato  50g Lean Biltong  150g Chicken Avo Salad  Hummus with Celery  Bread-less Burger with 50g Sweet Potato Chips
04 Smoked Salmon and eggs  Boiled egg  200g Fish and Veggies  Salad  200g Pulled Pork and Salad
05 Half Cup Oats with Apple  Hummus with Celery  150g Pulled pork with coleslaw  Boiled egg  Pork Chops with Veg
06 Fruit Salad  Salad  200g Pork Chops with Veg  Hummus with Celery  250g Steak with Sweet Potato Wedges
07 Half Cup Oats with Banana  Boiled egg  Omelette with Bacon and Cheese  Salad  200g Leg of Lamb with veg
08  2 Scrambles eggs and Banana  Salad  Pizza Soup – Soup using pizza toppings  50g Lean Biltong  Pork Chops with Veg
09 Avo and Egg Salad  Almonds, handful  Chicken breast and sweet potato wedges  Hummus with Celery  200g Fish with Veg
10 2 Rasher Bacon, 2 eggs and Tomato  Boiled egg  Butternut Soup  Boiled egg  Roast Chicken and Veg
11 2 Boiled eggs with Tomato  Hummus with Celery  150g Chicken Avo Salad  Hummus with Celery  200g Fish with Veg
12 Half Cup Oats with Apple  Salad  150g Pulled pork with coleslaw  50g Lean Biltong  250g Steak with Sweet Potato Wedges
13 Smoked Salmon and eggs  Almonds, handful  Chicken breast and sweet potato wedges  Almonds, handful  200g Pulled Pork and Salad
14 Avo and Egg Salad  Hummus with Celery  150g Pulled pork with coleslaw  Salad  Roast Chicken and Veg
15 Half Cup Oats with Banana  50g Lean Biltong  Butternut Soup  Almonds, handful  200g Fish with Veg
16 2 Rasher Bacon, 2 eggs and Tomato  Boiled egg  150g Fish with Avo Salad  Hummus with Celery  Bread-less Burger
17 2 Scrambles eggs and Banana  Almonds, handful  Bread-less burger with Salad  Boiled egg  Roast Chicken and Veg
18 Half Cup Oats with Apple  Hummus with Carrots  150g Chicken Avo Salad  Almonds, handful  200g Steak with Veg
19 Fruit Salad  Hummus with Celery  Omelette with Bacon and Cheese  Salad  200g Pulled Pork and Salad
20 Avo and Egg Salad  Salad  150g Pulled pork with coleslaw  50g Lean Biltong  200g Steak with Sweet Potato Wedges
21 2 Rasher Bacon, 2 eggs and Tomato  Almonds, handful  Bread-less burger with Salad  Almonds, handful  Roast Chicken and Veg
22 2 Scrambles eggs and Banana  50g Lean Biltong  Butternut Soup  Boiled egg  200g Fish with Veg
23 2 Egg Omlette with Cheese and mushrooms  Boiled egg  Omelette with Bacon and Cheese  Hummus with Celery  200g Fish with Veg
24 Half Cup Oats with Apple  Hummus with Carrots  150g Fish with Avo Salad  50g Lean Biltong  Bread-less Burger with 50g Sweet Potato Chips
25 2 Rasher Bacon, 2 eggs and Tomato  Salad  Bread-less burger with Salad  Almonds, handful  Roast Chicken and Veg
26 2 Egg Omlette with Cheese and mushrooms  Almonds, handful  Chicken breast and sweet potato wedges  Salad  200g Pulled Pork and Salad
27 Smoked Salmon and eggs  Boiled egg  150g Pulled pork with coleslaw  50g Lean Biltong  Roast Chicken and Veg
28 Fruit Salad  50g Lean Biltong  Omelette with Bacon and Cheese  Boiled egg  200g Fish with Veg

If you need to find some meal alternatives for the above, make sure you check out our Banting Green List. It contains a full list of healthy foods you can use while being on this diet.

28 Diet Plan Tips:

  • Use left overs from the night before for lunch.
  • Remember, mix and match meals if you wish.
  • If you don’t eat a specific food, swop for another food item.

Drinks while on the diet:

  • Stay away from all sugary drinks. Including fruit juices!
  • Black tea, coffee and Green Tea is allowed.
  • Limit alcohol intake. If you do drink try limit yourself to wine or spirits without mix.

How much weight will you lose?

When following this 28 Day Eating Plan, there is a good chance that you’ll begin noticing results really early on. Some people even lose 2 to 3 kgs in the very first week.

But there is a catch

Most people will find that the first week or so is really tough. Decreasing the number of calories that you consume can be difficult, but remember that it’ll pay off significantly in the long run.

As your body begins to cleanse itself, you’ll notice headaches and a lack of energy. Once those side effects pass, you’ll begin to feel much better and you’ll start to notice the results.

Basic Principles of the 28 Day Diet

Believe it or not, losing weight in just 28 days can be easy and you’ll find that out firsthand. To achieve your goals, you just need to follow some basic principles.

  • You should always eat at least one gram of protein for each 500g of body-weight.
  • Keep carbohydrate intake low. Shoot for around 100 to 150 grams of carbs per day.
  • Stay away from all Sugar.

You’ll Still Eat Delicious Foods

When following the 28 Day Diet, you’ll be surprised that you’ll still get to consume plenty of delicious foods. For breakfast, you’ll be allowed a protein salad. On another day, you’ll be able to enjoy hummus and celery. On Sunday, you even get to eat eggs and bacon.


Switching from soda to water can be difficult, but you can do it. On average, you should be consuming 2 liters of water each day.

As long as you stick with the basics principles below, you’ll be able to lose weight and still eat delicious foods.

Understanding the 28 Day Diet

Almost everyone out there would like to lose a little bit of weight. Unfortunately, losing weight isn’t always simple or easy. Most people realize that losing weight requires them to consume a low-calorie diet, while working out and exercising regularly.

People overwhelm themselves with questions like; what foods are acceptable? Is it really possible to lose weight in a short pan of time? These answers do not always come easily.

Thankfully, the 28 Day Diet is designed to provide you with a path to weight loss in just a month’s time. Below, you’ll learn all about this unique diet plan.

Mix It Up, Pick and Choose Meals from Different Days

When following a 28 Day Diet Plan, you should really let yourself have a little freedom. Do not feel obligated to follow a calendar which consists of pre-planned meals. Instead, you should pick and choose. Just follow the basic rules above and you’ll be fine.

Also, remember to mix it up and have fun with it. Making things unique and original will help you remain on the straight and narrow. The 28 day diet plan below only serves as a guideline. If you would like to mix the days, go ahead.

If you have any questions about this diet, please scroll down and leave a comment. If you liked this diet, please share it with your friends by clicking on one of the social icons on your screen. It’s literally the only way my content gets out there. 🙂

*28 Day Diet Disclaimer

This content is to be used for educational purposes only. It is in no way intended to treat, cure or diagnose any medical or health condition. This content does not substitute medical advice. Before starting any diet, weight loss product or fitness program, ALWAYS consult with your DR first. By using this diet, you have read and understood this 28 day diet Disclaimer.

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51 Responses

  1. Christie Heyns says:

    This diet don’t take your blood group into consideration – is that not important?

  2. Mieghe says:

    May you drink a beer???

  3. MARI says:

    What is the average weight lost on the diet. This is similar to tim nockes?

  4. pule says:

    can i eat fruits and which ones

  5. Fran says:

    Hi there

    How much Hummus can you eat? How much roast chicken? Must the soup be home-made or can it be purchased?


    • sarah emora says:

      Keep all portions in moderation. Home made soup is always better, if you have to purchase soup make sure It has no sugar.

  6. Linda Viljoen says:

    What can I eat in stead of pork and what is Hummus ?

  7. Jennifer says:

    Hi, I am a sugar addict! Can I use Xylitol as a substitute and reduce the amount I use until I don’t have it at all?

  8. Michelle Schoeman says:

    If Salad is mentioned what does it consist off

  9. Michelle Schoeman says:

    Is there a Veg list

  10. petro says:

    I have high cholesterol. Will all the eggs not have a negative impact?

  11. Natascha says:


    Is there spesifiek on portion sizes? How much of everything? Portions are a little vague in some cases. Exp. Salmon and eggs, cheese etc. How much?

    Do you have a rough calorie estimate on this diet?

    Thank you for your help.

  12. Deveron Jones says:

    Good day

    What can be used as substitute for hummus?

    Thank you

  13. leonie says:

    do you have a fruit and veg list
    if u don’t eat salmon what replacement and cooking methode spices

  14. Lora Coetzer says:

    Help asb ek so moedeloos al het al alles probeer en die is nou my laaste uitweg ek wil graag die dieet doen maar het asb die resepte nodig asb baie dankie Lora

  15. Elsa says:

    Hoeveel gewig moet kos wees? Is die oats half koppie rou of gaar oats.?

  16. Carinda Appelgryn says:

    With what can I substitute pork and bacon

  17. Ninette says:

    What is hummas

  18. Louise van Zyl says:

    Het goed gedorn op n ander 28 dag dieet, maar ek is totaal uitgeeet. Sal graag hierdie wil probeer, maar is onseker oor ‘n paar goed.

  19. Riana de Beer says:

    Hi, Could you please email the meal plan – I cannot see the complete plan on the internet.

  20. Edith-Ann Smith says:

    Hi, do we have to eat the snacks in between?

  21. Ayanda Jafta says:

    Can i swap the Smon for normal tuna tin or fish?

  22. Charlene says:

    When you have reached day 28 do you skip a day and start again or do you just carry out with day 1?

  23. Ragini says:

    Can you recommend a diet for vegetarians.

  24. Joanne says:

    Please mail me the complete diet plan

  25. Tracy Brits says:

    Hi, Please help I don’t eat eggs what is a good substitute?

  26. Relebogile says:

    Can you kindly email me the eating plan as I can’t I see a complete one?

    Thank you

  27. Lynne Rieder says:

    Hi There

    I have high cholestoral. Will this diet be suitable for me? Please advise.

  28. Vian says:

    Currently part of a few sosial clubs which entails cricket and golg and both go with some alcohol intake.
    Q. Will I be fine by only drinking Wiskey and water?

  29. Maureen Dodo says:

    Good day

    I don’t eat oats…..can I just use any of the other day’s breakfast to substitute?

  30. Adriana says:

    Good Afternoon,

    I Would please like to know if I can still drink my Whey Shake & Phaedra Cut during the 28 days ?

  31. Douglas says:

    Hi im new in a banting diet and im struggling to get an eating plan in full can please email me on my email.


  32. Brendon Van rooyen says:

    Hi is this 28 day diet diabetic friendly

  33. Tersia Swanepoel says:

    Please email me the explanation and plan. Also what veggies, fruit and quantitiesare allowed.
    Its difficult to read all on internet.
    Kind regards.

  34. Catherine says:

    Can you please e-mail met the mealplan?

  35. Hansa says:


    What can be the substitute for eggs, fish and chicken, if vegetarian

  36. Annelien says:

    I see this plan uses oat meal, yet most banting diets so all carbs such as porrige is forbidden?

  37. Portia says:

    Hi.. Can one get pregnant by following this diet list?

  38. Liesl Barnard says:

    Hello can i have coke zero on the plan?

  39. Sandra Pheiffer says:

    When it stipulates half a cup of oats – is that raw or cooked?

  40. Lauren says:

    When following the plan can you create meals using the healthy food list please like for example when it says beef burger can you add cheese stipulated in the healthy list or when it says chicken and veg can you create a chicken and veg in cheesy sauce or something if this makes sense? Thank you so much

    • Sarah Emora says:

      Definitely, you can be creative if you want. However, just don’t over do it. Moderation is key. And as you mentioned, make sure you stick to the healthy food list when choosing ingredients.

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