One of your greatest assets, when you start Banting with Real Meal Revolution, is our Banting Lists. These lists tell each member what they can eat and when, while they navigate their way through the Phases of Banting for health and weight loss.

The Banting Lists are made up of five different coloured lists and each list has its own set of rules during each phase.





Banting Green List – Eat to hunger
You may eat all of these ingredients until satisfied during Observation, Restoration, Transformation and Preservation.


Banting Orange Lists – Exercise Self-Control
ORANGE A: Eat until satisfied during Observation, Restoration and Preservation. During Transformation follow the limitations for food types and eat only one item per day.


ORANGE B: Eat until satisfied during Observation, Restoration and Preservation. Prohibited during Transformation.


Banting Light Red List – Hardly Ever

Eat until satisfied during Observation. Prohibited during Restoration and Transformation. Eat sparingly, or as often as your body allows, during Preservation.


Banting Red List – Never Ever
Eat freely during Observation and then never ever eat them again.


Banting Grey List – It’s a Grey Area The Grey list is made up of foods, drinks and additives that we’re neither confident in giving permission nor denial. Each item may have a place in your life or culture but we don’t believe they are strictly beneficial for your health. They may, however, be beneficial for your sanity which can be equally important – we will leave that decisionto you. Be aware that regardless of your interest in the consumption of these items, the carb count is something you will have to keep your eye on.





In the top right-hand corner of the Banting Lists, you will see the following key:

Banting Lists


Scattered around the lists, like you can see in the below cross section, we have labeled various ingredients with the key:


Banting Lists


You can see above that Peppers are shaded and have the letter (n) next to them, while most of the other vegetables are labeled (p) and some of the fats are labeled (e). Here is an explanation:


(p) – ‘prebiotic’ or ‘high fibre’

Prebiotic foods are foods high in fibre. There are heaps of them available and most of them sit on our Green and Orange lists.


(e) – high in digestive enzymes

Enzymes are necessary for every cell of the body – not just for digestion, but for all physiological processes.


(n) – Night Shades

Plants of the Solanaceae family that include tomatoes, potatoes, peppers and eggplants; believed to be problematic to some – keep an eye out for them if you have leaky gut or find yourself sensitive to them.


Don’t be alarmed by the rules. They’re easier than they look. Real Meal Revolution’s goal is to get you lean and healthy as soon as possible. It’s so simple, we’ve narrowed it down to just 50 words:


Eat vegetables, meat, nuts, seeds, little fruit and minimal starch. Eat real fats. Avoid sugar, grains, seed oils and processed food. Taste new dishes. Protect your gut. Eat when hungry. Drink when thirsty. Fast occasionally. Sleep well. Exercise. Relax. Socialise. Listen to your body. Escape routine. Seek adventure. Keep improving.


Download the Banting Lists

Banting Lists


Read these testimonials to find out how some of our members have changed their lives by following our Real Lists.


Real Meal Revolution is a healthy eating program that uses award-winning low carb recipes, deliciously practical Banting meal plans, lectures, entertaining cooking lessons, weight-loss tools and personalized support to deliver a four phased diet program.