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Starting a new diet can be overwhelming, especially when you’re trying to follow advice from multiple experts at once. Quitting carbs, sugar, and seed oils while introducing intermittent fasting, fermented foods, supplements, sleep techniques, meditation, and high-intensity exercise—plus tracking everything you eat and feel—can quickly become daunting. With input from Doctor Google, well-meaning friends, and family members, it’s easy to feel lost and frustrated.
That’s why we’ve developed a program specifically designed to remove the guesswork from your journey. Our system calculates the exact weight you should aim for and provides the ideal macronutrient ratio to help you reach your goals.
As a member, you’ll benefit from our expert personal support team, an easy-to-use shopping list generator, meal tracker, and weight goal tools—all designed to help you succeed with Banting. Plus, our thriving private chat room, with thousands of active members, offers firsthand tips and encouragement to help you Bant even better.
The Real Meal Revolution is all about eating real food. Our program features over 700 original recipes, more than 50 meal plans, and over 50 cooking lessons—all exclusive to our members. These resources will guide you into a love affair with healthy, delicious, and real food.
Experience what a week in the life of a Beginner Banting convert looks like and take the first step toward transforming your health.
ALL THE BANTING/KETO FACTS YOU NEED
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 mince (made with onion, tomato paste/ tinned tomatoes, seasonings and green listed veg – no sugary additives like All Gold tomato sauce) 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 mince (made with onion, tomato paste/ tinned tomatoes, seasonings and green listed veg – no sugary additives like All Gold tomato sauce) 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
Leftover 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 mince, with 1/2 smashed avo, 1 – 2 Tbsp sour cream/ kefired sour cream and grated cheese
Drinks for the day
1/2 cup kombucha (replace one of your drinks with this)
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
Leftover spicy 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
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