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.



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



  • Can of tuna


  • Steak with broccoli and leafy vegetables



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


  • Bacon and tomato sandwich wrapped in lettuce.


  • 2 Boiled Eggs


  • Fish with spinach



  • 2 eggs
  • 3 rashers bacon
  • 1 tomato


  • Mixed vegetables


  • Apple


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



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


  • Vegetables and cold cut meats.


  • Almonds and berries.


  • Scrumptious pork with fresh vegetables.



Scrambled eggs cooked in butter.


  • Tomato, onion and garlic fried in olive oil.


  • Steak with Salad.


  • Nuts


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



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


  • Full cream yoghurt


  • Raw Nuts


  • Beef with vegetables



  • Coconut milk smoothie


  • Chicken breast
  • Greek Salad


  • Avocado


  • 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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122 Responses

  1. Janet says:

    Does this diet work for woman with PCOS?

    • info@sacamera.co.za says:

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

  2. cleopatrah says:

    can maize or meallie meal be included?

  3. Shamala.pather says:

    Can people with a high cholesterol follow this diet

  4. Thuli says:

    Can I eat potatoes in this diet

  5. john says:

    if i dont eat pork, what can i use in place of it in my meals

  6. lyster says:

    what can i do if am a vegetarian

    • info@sacamera.co.za says:

      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 🙂

  7. Tari says:

    is fresh beans ok for this diet

  8. jerome says:

    on this banting yorgut is allowed?

    • info@sacamera.co.za says:

      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.

      • DEMI says:


  9. panguu says:

    iam new i to start with banting plz

  10. Thobile ntsele says:

    I am 14weeks post delivery and I am breastfeeding .would like to start banting

  11. Eretia says:

    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?

    • sarah emora says:

      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.

  12. Nhlanhla says:

    I do not eat pork and chicken, tomatoes and baked beans, what can you suggest. I do eat beef and Turkey?

  13. lorna says:

    What about oats.

  14. pheaha says:

    some of us don’t eat pork? what can we replace it with?

  15. Salmah says:

    What about brown rice and molasses. I don’t take sugar only molasses. Is that fine?

  16. sam says:

    There’s some weird advice on here. Apple in the menu plan?? Legumes and Pulses are also not banting green list

    • sarah emora says:

      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.”

  17. chacha says:

    what do one eat for energy on this diet? ?

  18. Dennis says:

    Hi, Is any kind of bread allowed in the Banting diet?

    • sarah emora says:

      The only bread allowed is “Banting” Labeled bread. I found some amazing bread in Checkers by the pre cooked meals section which tastes AMAZING!

  19. ALUWANI says:


    • sarah emora says:

      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.

  20. Tshidi says:

    Hi. Can I be on a Banting diet while breastfeeding?

    • sarah emora says:

      This should be fine. However make sure you check with your Dr to be sure you’re getting all your nutrients and vitamins!

  21. Nobukhosi Ncube says:

    Hello, I do not eat eggs. What can I substitute them with?

  22. Bianca says:

    If you don’t eat tuna & seafood such as fried hake, can I just replace it with chicken?

  23. Kari says:

    I prefer to pick at my food rather than having a full meal. Does this slow down the losing weight process.

  24. BushI Tamba says:

    I notice you only mention seafood in the allowable…. What about fresh water fish?

  25. Sandra says:

    Hi, I’m new to banting…I see that no food quantities are mentioned?

  26. Riccy says:

    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

  27. boitumelo says:

    i see that the is always pork on the meals, i dont eat it can you suggest something fro me

  28. Thando says:

    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.

  29. fortunate says:

    can it help flatten my tummy.

  30. Busie says:

    How many kg can i loose if i follow this 7 days banting?

  31. Leah tonner says:

    I’m lactose intolerant what am I supposed to do

  32. Sam says:

    What Weights can we measure for meats per day?

    What Drinks can be had and quantities? eg. Milk, Water, natural lemon water

  33. Vee says:

    Which alcohol can i take during banting

  34. Jared says:

    What do I use to cook, the meats, vegetables and fried eggs?? Do I use oil??

  35. Nombu zitha says:

    Hi can I eat brown beans on banting diet.

  36. Mark says:

    How many kilograms do you lose?

  37. Emily says:

    Wow!!I really got schooled here thank u for the info.I just feel I should start banting now now….

  38. Thandi says:

    Should I see the difference after 7 days or?

  39. abigail says:

    what can i replace tomatoes with

  40. Nick says:

    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.

  41. leti says:

    If you are in chronic medication can you you still Bant?

  42. mabelgabela69 says:

    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


  43. C Luinasia says:

    Thank for information. I’m going to look In to it.
    Is Gee okay for cooking?

  44. pule says:

    is sweeteners ok

  45. Shirley says:

    What do I replace bacon with?

  46. Lebo says:


    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.

  47. ingrid says:

    Is eggplant allowed

  48. Sombo says:

    Can you send me a shopping list of all the foods on the diet plan?

  49. chimuka says:

    can bacon be replaced with polony

  50. Upile Ntaila says:

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

  51. JJ says:

    Hi. Would this Banting help with heartburn?

  52. Tracy says:

    hi I just started the Banting diet and I was asking which dressing can I use on my green salad?

  53. Erica says:

    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?

  54. Jzee says:

    I don’t eat pork, chicken, red meat and tomatoes. With what can I replace it

  55. Precious says:

    Can itake my rooibos tea with lemon?

  56. Digaoto Lucia says:

    What can l replace beacon with

  57. Lucia Digaoto says:

    Hi, which spices can I use during

  58. Tina says:

    its that time of the month and i really want chocolate ,can i have just a little this is my first week of banting

  59. Sam says:

    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?

  60. Inno says:

    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

  61. Tshiamo says:

    I don’t eat eggs what can I substitute them with

  62. Irene says:

    How many kgs am I likely to loose if flow this

  63. Reeloner says:

    Hi there I also NEED to lose weight because I am hypertensive I need to do something about my sickness

  64. Caroline says:

    I will diet help for people with underactive thyroids

  65. Randy says:

    Can I ask if am a bit hungry during the day what snack or drink can I take in between

  66. Gloria says:

    can I use honey during banting?

  67. Razia says:

    Hi any halaal foods for banting diet????

  68. Mpumi says:

    Wow what a diet plan to follow in loosing weight, will definitely start on it.

  69. Thozama says:

    can a vegetarian follow a banting diet to loose weight?

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