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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.

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

Beginner Banting & Keto Meal Plan

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

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

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

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