Relieve Banting boredom with this Banting 7 day Meal Plan Collection. You can use the meal plans as they are, or you can swap out the recipes with your own. All the meal plans listed here can be found in the Ever-Expanding Banting Meal Planner Collection.
A foolproof way of making the banting and keto diets exciting, affordable, simple, structured, and easy-to-follow.
Average Daily Carbs
For a more detailed explanation of the Banting Phases see The Banting Diet Road Map HERE.
Rebalancing Phase (Metabolism Reset & Effortless Weight Loss)
Average Daily Carbs: Between 50g and 100g. Great for beginners, and the Preservation Phase if you are insulin resistant.
Transformation Phase (Weight Loss)
Average Daily Carbs:
- Transform (Accelerated Weight Loss): Between 25g and 50 g. If you are an athlete or a very active person you’ll be able to burn fat with these meal plans.
- Fat Burning (Fast Fat Loss): Below 25g. If you are less active or a sedentary person you’ll want to focus on these meal plans.
Sustain/Preserve Phase (Effortless Weight Maintenance)
Average Daily Carbs: Between 100g and 150g.
Beginner Banting 7 Day Meal Plan Collection
These banting meal plans will help you find your meal planning and cooking groove.
- Eat as much low-carb, high-fat (LCHF) food from the banting green list as you want.
- Include ingredients from the orange list in moderation.
- Be open to skipping or delaying meals if you aren’t hungry.
- Stop eating when you’ve reached a satisfaction point instead of the usual feeling of “full”.
Beginner Banting Week 1
The aim of this plan is tho help you get into your meal planning groove. Because we want you to exercise your meal planning superpowers, we are deliberately not telling you every bite that should go into your mouth in your first week. Aim for between 100g and 150g average daily carbs.
Beginner Banting Week 2
Phase: Transform. Recipes: 20. Daily Macro-Nutrient Averages: Calories = 1900, Carbs = 12% (44g), Fat = 68%, Protein = 20%
Beginner Banting Week 3
Phase: Transform. Recipes: 20. Daily Macro-Nutrient Averages: Calories = 2000, Carbs = 10% (30g), Fat = 67%, Protein = 23%
Beginner Banting Week 4
Phase: Fat Burning. Recipes: 20. Daily Macro-Nutrient Averages: Calories = 1700, Carbs = 8% (24g), Fat = 70%, Protein = 22%
Beginner Banting Week 5
Phase: Fat Burning. Recipes:20. Daily Macro-Nutrient Averages: Calories = 1600, Carbs = 7% (20g), Fat = 75%, Protein = 18%
Banting 7 Day Meal Plan Collection (Low Carb)
Use these meal plans in the Restore, Transformation, and Preservation phases.
Low Carb #01 (Accelerated Weight Loss)
Phase: Accelerated Weight Loss, Recipes:25. Daily Macro-Nutrient Averages: Calories = 1900, Carbs = 11% (37g), Fat = 66%, Protein = 22%
At 37 grams average daily carbs this plan fits nicely into the accelerated weight loss Banting Transformation Phase. If you are a gym rat (physically very active) you can use this plan for fat burning. The plan features predominantly Banting Green recipes with a few healthy indulgences from the Banting Orange list.