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Beginner 7 Day Banting Meal Plan

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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.

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.

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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.

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 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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