Beginner 7 Day Banting Meal Plan

Real Meal Revolution uses the Banting Diet to make low carb (LCHF) simple and structured. For anyone out there looking for a step-by-step path to adapt to low carb, ketogenic diet, we have the answer.

Tried LCHF and failed? You can be forgiven for not being able to stick to the rules on your first try.

If you take advice from all the experts at once, failing is easy. Quitting carbs, sugar and seed oils while introducing intermittent fasting, fermented foods, a few supplements, some sleep techniques, some meditation, a few sessions a week of high intensity exercise, and oh yes, tracking everything you eat and feel as you go along is no small task. Doctor Google, your friends, your sister-in-law and your wild aunt could leave you chasing your tail.

Sound like hard work?

That’s why we designed the Phases of Banting.

The Banting phases are designed to move you toward your nutritional sweet spot at your own pace. In fact, our system calculates what pace you should progress at based on an Awesome Weight calculation you complete when you join.

The Phases of The Banting Diet are as follows:

You start with one week of Observation. Basically, you don’t have to change anything you do. All you do is track your meals.

Next, you do Restoration which can last anything from two to 12 weeks depending on how your Awesome Weight calculation works out. Restoration helps you get rid of some bad habits and gets you used to eating off the green and orange list. We also get you eating your daily dose of foods that help restore your gut health. You don’t track any meals and you don’t count any carbs.

Once you’re used to eating clean with no hassles, it is time to take it up a notch and enter Transformation. During Transformation you will drop your carbs down to ketogenic levels forcing your body into rapid fat burning mode. You track meals every second week as though you’re tapping the rudder of your ship, cruising through to your awesome weight.

Half way through Transformation (sometimes 20 odd weeks after starting), we add in some additional lifestyle hacks. We start with some intermittent fasting – the ultimate fat burning accelerator – followed by some tips on exercise, sleep and stress management. Preservation also unlock another foods list you can eat from.

Finally, once you reach your Awesome Weight, you begin Preservation which is designed to preserve all the good you have done.

As a member, you can take advantage of guidance from our unrivalled personal support team, an easy shopping list generator, meal tracker, weight goals tools and every other tool you need to get you Banting like a champ in no time. There are also thousands of active members in our bustling private chat room to teach you, first hand, how to Bant even better.

At the heart of it, Real Meal Revolution wants you to eat real food and that is why our program boasts more than 400 Real Meal Revolution original recipes (from all the books and more exclusive to members), more than 50 phased meal plans and more than 50 cooking lessons to usher you into a love affair with healthy, delicious, real food.

Here is a taste of a week in the life of a Beginner Banting convert.

Beginner Banting Meal Plan – Restoration Phase



Monday

Daily Total: Carbs (g) 46 - 52 | Protein (g) 91 - 110 | Fat (g) 133 - 152

Breakfast

2 - 3 egg Omelette / fried eggs in butter with cheese, red pepper, tomato and sauteed onion

Lunch

1/2 - 2/3 tin tuna in brine with 2 - 3 Tbsp Banting mayo, 1/2 - 3/4 avo, 1/4 mango diced (optional), diced cucumber, with salad dressed with olive oil and apple cider vinegar / apple vinaigrette

Dinner

1/2 - 1 cup Banting mince (made with onion, tomato paste/ tinned tomatoes, seasonings and green listed veg) and 1/2 - 1 cup cauli-mash and minimum 1 cup broccoli

Drinks for the day

2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas. *can add cream to coffee and tea

Snacks

Smoothie made with 1/4 cup coconut milk, 1/4 cup yoghurt/kefir, 1/4 cup blueberries, 1/2 tsp xylitol (optional)

Tips

Make a batch of mayo on Sunday for the week. Save some mince, caulimash and broccoli for tomorrow's lunch. Make a batch of granola for the week



Tuesday

Daily Total: Carbs (g) 57 - 58 | Protein (g) 99 - 118 | Fat (g) 128 - 143

Breakfast

1/4 cup Banting granola (toast a mixture of nuts and seeds with some spices) with 1 cup yoghurt/kefir, 1/4 papaya and 1 - 2 boiled eggs

Lunch

Left over 1/2 - 1 cup Banting mince (made with onion, tomato paste/ tinned tomatoes, seasonings and green listed veg) and 1/2 - 1 cup cauli-mash and minimum 1 cup broccoli

Dinner

100g - 120g Portion grilled / roast chicken with 1/2 cup roasted pumpkin, 1/2 cup green beans 1/4 sweet potato roasted, and gravy made from pan juices (reduce with a dollop of cream and butter)

Drinks for the day

2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.

Snacks

1/2 cup kombucha (replace one of your drinks for the day with this) and 30g - 40g macadamia nuts

Tips

Save some chicken for tomorrow's lunch. Make broth from chicken bones



Wednesday

Daily Total: Carbs (g) 40 - 42 | Protein (g) 86 - 104 | Fat (g) 137 - 157

Breakfast

2 egg Omelette with filling of 1 bacon rasher, swiss chard, cheese, broccoli and mushrooms with a rocket and tomato salad

Lunch

Salad with 50g - 70g left over chicken, brined pickles, 1/2 cup asparagus, boiled egg and 2 - 3 Tbsp Banting mayo

Dinner

100g - 120g salmon fillet with 1/2 cup sweet potato, 1 cup green-list veg with a homemade creamy-lemon butter sauce (make a lemon butter and then add a dollop of cream to finish), with capers (optional)

Drinks for the day

2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.

Snacks

1 cup chicken bone broth and 30g macadamia nuts

Tips

Make a batch of seed crackers



Thursday

Daily Total: Carbs (g) 58 - 60 | Protein (g) 113 - 121 | Fat (g) 129 - 149

Breakfast

1/4 cup Banting granola (toast a mixture of nuts and seeds with some spices) with 1 cup yoghurt/kefir, 1/4 mango and 1 - 2 boiled eggs

Lunch

Tuna/egg mayo (1/2 tin tuna/2 boiled eggs), 2 Tbsp Banting mayo, with 1/2 - 1 avo, radishes, brined pickles watercress and seed crackers

Dinner

Crispy grilled pork chop with a mixture of sauteed onion, fennel and apple, 1/2 cup cauli-mash and 1/4 cup sauerkraut, with a gravy made from pan juices and chicken stock

Drinks for the day

2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.

Snacks

1 cup Bone broth with handful fatty biltong

Tips

Save some supper for tomorrow's lunch



Friday

Daily Total: Carbs (g) 62 - 72 | Protein (g) 110 - 129 | Fat (g) 113 - 128

Breakfast

2 - 3 fried eggs with 1/2 avo, grilled tomato and grated cheese

Lunch

Left over Crispy grilled pork chop with a mixture of sauteed onion, fennel and apple, 1/2 cup cauli-mash and 1/4 cup sauerkraut, with a gravy made from pan juices and chicken stock

Dinner

Grilled white fish fillet (100g - 120g) with a few sweet potato wedges, 1/2 cup peas and 1/4 cup sauerkraut/kimchi

Drinks for the day

2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.

Snacks

30g macadamia nuts

Tips

Save some fish for tomorrow



Saturday

Daily Total: Carbs (g) 46 - 48 | Protein (g) 114 - 138 | Fat (g) 158 - 189

Breakfast

2 - 3 eggs scrambled with 1 - 2 pork/beef sausages (no fillers) with sauteed spinach and grated cheese

Lunch

2 fish cakes made with leftover fish and mayo on crunchy salad of spinach, red cabbage, grated carrot and radish with an olive oil and apple cider dressing/ apple vinaigrette

Dinner

1 - 2 Low carb pancakes filled with spicy Banting mince, with 1/2 smashed avo, 1 - 2 Tbsp sour cream/ kefired sour cream and grated cheese

Drinks for the day

2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.

Snacks

1/2 cup kombucha (replace one of your drinks with this)

Tips

Make sure the sausages you use don't contain gluten. Save some mince, etc for tomorrow's lunch. Make extra pancakes for breakfast and store in fridge



Sunday

Daily Total: Carbs (g) 63 - 87 | Protein (g) 91 - 99 | Fat (g) 117 - 125

Breakfast

2-3 Low carb pancakes with 1 - 1.5 small bananas, 2 - 3 Tbsp nut butter, cinnamon and a dollop of yoghurt with 2 rashers crispy bacon

Lunch

Left over spicy Banting mince on 1/2 - 1 buttered sweet potato with 1/2 smashed avo, 1 - 2 Tbsp sour cream/ kefired sour cream and grated cheese

Dinner

100g - 120g Grilled chicken breast, with sauteed mushrooms and peppers on a bed of courgette noodles with a squeeze of lemon and a pat of butter

Drinks for the day

2 black coffees a day or 4 cups of black tea. Unlimited water or herbal teas.

Snacks

Bone broth

Tips

Plan for next week

To find out how to access 400 more of these recipes, guided support, our Banting community, tools, your personalised plan and then some, click here.

You’re welcome. (You’ll be thanking us laterJ)

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