
15 Nov Beginner 7 Day Banting Meal Plan
Need a Banting Meal Plan? Check out the free trial for RMR Online. It’s neat, simple, and gives you everything you need to get stared. CLICK HERE to find out more.
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.
We have developed a program designed to take the guess work out of your journey. In fact, our system calculates the exact weight that you should be aiming for, and provides your ideal macronutrient ratio to get there. If you want to dive right in, check it out here.
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 700 Real Meal Revolution original recipes (from all the books and more exclusive to members), more than 50 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 & 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
To find out how to access 400 more of these recipes, guided support, our Banting community, tools, your personalised plan and then some.
You’re welcome. (You’ll be thanking us laterJ)
And don’t forget to check out the FREE TRIAL HERE.