7 Day Banting Diet Plan

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I think you’ll agree, finding a step by step guideline on how to be successful on the Banting Diet can be tough.




Or is it?

Well, I have written a quick Banting Meal plan that can help you lose up to 3kgs in your VERY FIRST WEEK.

But there’s a catch.

Before starting the Banting Meal plan you need to read this quick intro about the Banting Diet to gear you up for success. After all, you need to know how it works before starting.

I can’t emphasize this part enough…

Stay Away from Sugar and Alcohol

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.

And that’s not all,

Know the Side-Effects

Expect to get Low Carb Flu During the First Few Days. Taking note of the side effects of this diet is also important. During the first week or so you will more than likely experience “The Low Carb Flu”.

The Low Carb flue side effects are as follows:

  • Headaches
  • Carb Cravings
  • Nasea

These side effects come from your body getting rid of toxins as well as withdrawals from all those bad foods and sugars your body has gotten used to over the years.

What’s the real story?

The Diet Consist of Low Carb, High Fat and Medium Protein Foods

The rules of the diet are simple and easy to keep up with. All that you need to do is eat food low in carbohydrates, enjoy foods that are high in fats and consume an acceptable amount of protein. The key factor behind this diet is to help your body burn fat for energy as a substitute of burning carbohydrates. The Banting Diet generally comprises of 3 meals and 1 snack.

How can you actually use this?

I have taken the opportunity of creating a healthy, yet scrumptious 7 day Banting diet plan that you can incorporate in your Banting way of life.

All foods were taken from the Banting Diet Green List.





DAY 1 – MONDAY

Breakfast

  • 2 fried eggs
  • 2 rashers bacon
  • 1 pork sausage

Lunch

Snack

  • Can of tuna

Dinner

  • Steak with broccoli and leafy vegetables

DAY 2 – TUESDAY

Breakfast

  • 2 poached eggs.
  • Bacon
  • Tomato and onion relish.

Lunch

  • Bacon and tomato sandwich wrapped in lettuce.

Snack

  • 2 Boiled Eggs

Dinner

  • Fish with spinach

DAY 3 – WEDNESDAY

Breakfast

  • 2 eggs
  • 3 rashers bacon
  • 1 tomato

Lunch

  • Mixed vegetables

Snack

  • Apple

Dinner

  • Steak
  • Pumpkin with butter.
  • Cauliflower and broccoli.
  • Baby marrow with cheese sprinkled on top.

DAY 4 – THURSDAY

Breakfast

  • Scrambled eggs fried in butter.
  • Bacon
  • Mushroom, onion, garlic, yellow pepper and tomato fried in bacon fat.

Lunch

  • Vegetables and cold cut meats.

Snack

  • Almonds and berries.

Dinner

  • Scrumptious pork with fresh vegetables.

DAY 5 – FRIDAY

Breakfast

Scrambled eggs cooked in butter.

Bacon

  • Tomato, onion and garlic fried in olive oil.

Lunch

  • Steak with Salad.

Snack

  • Nuts

Dinner

  • Rotisserie chicken
  • Greek Salad, fresh lettuce, tomato, cucumber, peppers, feta, olives, balsamic vinegar and olive oil.

DAY 6 – SATURDAY

Breakfast

  • 2 fried eggs
  • 2 rashers bacon
  • 1 pork sausage

Lunch

  • Full cream yoghurt

Snack

  • Raw Nuts

Dinner

  • Beef with vegetables

DAY 7 – SUNDAY

Breakfast

  • Coconut milk smoothie

Lunch

  • Chicken breast
  • Greek Salad

Snack

  • Avocado

Dinner

  • Hake fried in butter and lemon juice
  • Soft spinach leaves with butter and garlic
  • Auvergne fried in olive oil


Looking for a longer diet plan to follow written by a qualified dietitian especially for women? Make sure you check out our 30 day diet plan that includes OVER 90 Low Carb Recipes with a shopping list.

What If The Banting Diet Doesn’t work? Try Cut Dairy…

If you have difficulties with losing weight on this diet, you should cut down on your dairy consumption or eliminate it completely from your diet. Dairy products are excellent for those who want to follow the Banting Diet, but if you are lactose intolerant it can stop you from losing weight.

To sum up, the best part about Banting is that it is an lifestyle instead of just a “diet”. While being on the Banting diet you are allowed to eat tasty high fat meals which beats eating like a rabbit in my book any day. With a bit of planning and will power, the Banting Diet will give you the weight loss results you are looking for.

Related Questions:

What can you eat on the Banting Diet? You can eat foods low in carbohydrates and high in protein and fat such as; eggs, meat, vegetables, dairy etc. See the Banting Green List here to see the full list of foods allowed.

What do you eat for breakfast on Banting? A typical breakfast contains eggs, bacon, mushrooms and tomatoes. You could even have a coconut smoothie. Choose foods from the green list and be as creative as possible.

If i don’t eat pork, what meat can I use instead? The most common option would be chicken, however you can use any meat as a pork alternative such as beef, lamb and fish etc.

How do I start the Banting Diet? The best place to start is by following this simple 7 day meal plan. Once you have completed it you can start being more creative while sticking to the Banting Green List. Remember, this diet is a life-style and should not be seen as a part time thing.


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121 Comments

    • Yes it should. People with PCOS should stay away from sugary and high carb food completely therefore The Banting diet should work wonders,

    • Protein intake is the biggest concern for Banting Vegetarians. Instead of eating meat on this Banting Diet replace the meat with pulses, legumes, hummus or mixed nuts. Try and be creative 🙂

    • Yes. Only full cream yogurt. Check the ingredients to make sure no sugar has been added. Full cream Greek yogurt is generally the best option.

      • HI THERE, I WANT TO START THIS DIET. BUT I JUST DONT GET YOGERT? SHOULD I SUBSTITUTE OR SHOULD I JUST CUT IT OUT. AND ANOTHER QUESTION WOULD BE IF I DONT FEEL HUNGRY DO I STILL HAVE TO EAT THE SNACK OR MEAL THAT IS PRESCRIBED NEXT?

  1. You said banting diet includes 3meals and 1snack. What if I’m still full after eating my lunch up to supper time. Do I have to eat the other meal? Is cream and butter ok for lactose intollerant people?

    • If you’re still full maybe just have a snack at dinner time. If you are lactose intolerant please avoid cream. I believe lactose intolerant people can eat a maximum of 12 grams of lactose without symptoms. Butter contains nearly undetectable levels of lactose so you should be fine eating butter.

    • Apples fall under the Banting Diet Orange List. They can be consumed but not in unlimited amounts. Legumes and pulses can be consumed however again, not in unlimited amounts. Tim Nokes has said and I quote “Legumes and pulses are fine if you have normal insulin sensitivity.”

    • Fruit is allowed on The Banting diet, however it falls under the orange list which I will cover in another article. The orange list covers foods you need to be cautious of. Only eat around 1 to 2 per day.

  2. Hi there i have checked with my dietitian if this is suitable for me as i am only 18 and it is. But This alternation every day is going to be hard for me due to lack of time….will it still work if i only alternate between two of the meals repetitively? Thank you

  3. it my second day now after staring banting diet,will it going to help me to reduce my stomach.and the problem im feeling nauseas most of the time.

  4. Great stuff ,enough to journey the Bant. Just to add on, torn up the body by running, yoga,aerobics,football etc. Its cheaper than being on the hospital bed, i just joined the movement its awesome lost 10kilos in 2 months and i feel good.

  5. Hi as I was scrolling through Internet, i was pleased to find a 7 days Banting diet, i want to start now because it seems easy to follow and the food are also easy to get and to prepare them.

    Thank you

    Regards
    Mabel

  6. Hi

    I had a baby 5 months ago, I did not gain much weight but my tummy is a problem. will this type of a diet assist to flatten my tummy?

    Thank you.

  7. Started this diet a week ago but am having problems with my digestive system. Any remedies to work on my digestive system?

  8. Could anyone assist with a grocery list for two adults for a month’s worth of food etc on banting that won’t break the bank or kill your budget?

  9. I’m not trying to lose weight. Rather I’m trying to gain it. Banting was suggested for health reasons. Are there any changes I need to make?

  10. Wow the food here is not that bad, in fact our everyday food, I jst started preparing myself for the real banting, hope this work

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