Banting Diet – 7 Day Banting Meal Plan

I started Banting just over a year ago – I didn’t need to lose weight, but hearing my Pilates teacher boast about all the energy she had, I had to try it! I’m no doctor or scientist – this article rather, serves as my experience on the Banting diet & what I’ve personally gained from it! You won’t believe the lies we are fed, pardon the pun, on a daily basis by the food industry.

Here are a few good-to-know food facts:

*Sugar raises Cholesterol and feeds heart disease, not fat. Sugar causes you to store fat, raises bad cholesterol, raises blood glucose and insulin levels.
*Grains contain a mineral blocker that prevent the absorption of calcium, magnesium, iron, copper and zinc.
*Eating protein in the morning is a good way to combat hunger later in the day. But don’t overdo protein, it’s converted into glucose and we now know excess glucose (sugar) is stored as fat. Banting is not about increasing your protein.
*Pure Organic Virgin Coconut Oil is best to cook with as it’s the only oil stable enough to resist high heat damage.
*Your body only needs one teaspoon of sugar to function optimally.
*I used to drown my salads in flaxseed oil as I was too told how healthy it is! Rather, it’s packed with Omega 6 which is highly inflammatory and basically toxic! Vegetable oils are usually GMO and are extracted using chemicals. In a nut shell – seeds oils are heated to very high temperatures and use chemicals to strip the rancid taste and pumped with more chemicals to give it a nutty flavour. It’s just down right evil!
*Butter is good! Filled with vitamin K & D– the margarine business lead us to believe it was bad. You just have to look at the ingredients list on a good block of butter and a margarine tub and compare! Also the process of making butter is so simple – no heating / chemicals etc.
*avoid salt. Not true. By cutting out all the processed food in your diet, you’ve already eliminated most of your salt intake. Pink Himalayan salt can liberally be used over food to make veggies tastier as we do need some salt. Normal white salt is bleached
*and I hear it all the time! But how can fruit be bad? Well, it’s full of fructose that gets stored as fat in the liver. Fructose is the exact same sugar found in sweets. The odd piece of fruit is fine. But just 5 servings of fruit a day is equivalent to a 500ml soda.
What I love about this low carb high fat lifestyle & try to focus on in my diet – and it really has to become a lifestyle, is:

1.) Eat grass fed meat / diary & go organic where you can
2.) Greens, greens & more greens. And colour! Load your plate with good, healthy & if possible, organic veg!
3.) Knowing which are the good fats – butter (again grass fed), macadamia nuts & macadamia nut butter, olive oil, coconut oil, fatty pieces of meat – no need to be shy. I used to be terrified of butter. Now I put a big dollop in my eggs each day & I’m fuller for longer & have more energy!
4.) Cutting down on milk. This depends on the person. Some people don’t digest diary well, and I never knew milk is fairly high in carbs. I tend to feel better if I substitute the odd cappuccino with cream rather than milk froth, or just cut the milk back in general. So if you’re still feeling bloated or not losing weight, try cut back the diary.
5.) Cheese however agrees with me! Mmmm yes!! Cheese is my go to snack if I do happen to feel peckish. But since Banting, I very rarely feel like snacking. I eat 3 meals a day and that’s that.

At the end of the day – the wonderful part about this lifestyle is it’s not a “diet”. Never feel hungry, cut out cancer feeding sugar & eat real food. No chef will ever turn their head up at great, organic, fresh produce! Ditch the stuff that comes in packets and you’re half way there!
Here’s a 7 day meal plan to try. If you’re wanting to lose weight and get the most out of this diet, cut alcohol & sugar completely. Calibrate your body and then re-introduce items and see how your body responds – you can adjust & tweak according to how you feel. Also, pick the week your start. Perhaps over a weekend when you can rest, as you will most likely get the low carb flu and experience headaches, nausea etc. As your body rids & withdrawals from all those nasties.
Here’s what your eating plan could look like. Unlike any diet I’ve tried before, I’m sure you’ll find the meals scrumptious & satisfying.

7 Day meal plan:

For breakfast, cream in your coffee helps ‘up’ the fat and bring down the carbs – also making breakfast more filling!


Breakfast Scrambled eggs with butter, spinach & feta
Lunch Rocket, blue cheese & avo salad with olive oil, salt & pepper (you could add cherry tomatoes, olives, seeds, nuts).
Rocket, blue cheese & avo salad with olive oil
Dinner Roast Chicken with Double Cauliflower & Cheese, green salad


Breakfast Full fat Greek yogurt, blue berries, crushed macadamia nuts – even dollop a big spoonful of macadamia nut butter crushed macadamia nuts
Lunch Salad with left over chicken (Olives, avocado, olive oil and/or cheese always add a high fat component to make salads more filling)
Dinner Steak (grass fed) Cauliflower Cous Cous


Breakfast Omelette with filling: bacon, cheese, spinach, avo, tomatoes – you can change the filling up to keep breakfast interesting
Lunch Banting crackers with cheese, pesto, tom, macadamia but butter if you feel like something sweet
Dinner Grilled chops with eggplant & feta salad
Grilled chops with eggplant


Breakfast Grilled Halloumi, strawberries & herbs (side of low carb toast if needing something more) grilled halloumomi and strawberries
Lunch Left over Feta & Eggplant Salad
Dinner Lettuce & meatball wraps (you could use chicken, mince, fish)


Breakfast Eggs, bacon, avo, rocket
Lunch Cheese & crackers cheese and crackers
Dinner Bun-less burger (you could substitute the bun for lettuce wrap/aubergine slices/ low carb bread roll) and Pumpkin fries with oregano fries with a sweet goat’s cheese fig and avocado dipping sauce


Brunch Egg & Bacon muffins, full fat Greek yogurt with berries & mixed nuts. Egg & Bacon muffins
Dinner Low carb Pizza (There are loads of variations on the web from cauliflower to almond flour bases)


Breakfast Carb free pancakes – think strawberries, blueberries, cinnamon, cream fraiche, mint Carb free pancakes
Lunch Broccoli Salad (make a big batch so Monday is sorted!)
Dinner Cauliflower Crust Grilled Cheese If you need a snack or an extra side – try:

  • Boiled eggs
  • Cheese with a dollop of butter on it
  • Spoon full macadamia nut butter
  • Handful of macadamia nuts
  • Butter & Sage Squash
  • Lemon & parmesan zucchini sticks
  • Feta
  • Blue cheese & walnut pesto over courgettes
  • Avocado wrapped in bacon

I hope you enjoy these ideas and way of life. It certainly changed mine!
Author: Kim Gray

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