At 37 grams average daily net carbs this Banting meal plan fits nicely into the accelerated weight loss phase (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 excursions into the Banting Orange list.
Meal prep the 3 Keto Cobb Salads on Sunday and use dinner leftovers for the remaining lunches.
Repeat Monday’s breakfast for the remainder of the week.
Breakfast – Banting Green
Simply repeat this breakfast menu for the remainder of the week, or mix it up with bacon and eggs to relieve boredom.
Spinach and Cheddar Scrambled Eggs
A go-to breakfast staple if you are looking for a different twist. It’s fast (only takes about 10 minutes), tastes great, and it’s packed full of nutrients.
This gut tonic is the perfect option for cleansing your system and helping to rebalance your digestive system!
Lunch – Banting Green
Keto Cobb Salad [Banting Green]
These salads are the perfect low carb lunch. You can make them on Sundays, portion them out and then just grab and go every morning on your way out the door!
To save money, and relieve boredom, make liberal use of dinner leftovers for the remaining lunches this week.
Dinner – Banting Orange
Beef Stew (Slow Cooker or Dutch Oven) [Banting Orange]
This banting orange list beef stew.is the definition of comforting! Savoury, filling, delicious and most importantly healthy. Great for left-overs too.
Tuesday Dinner – Banting Green
Tonight’s dinner takes just 30 minutes and it features Chicken Piccata with Zucchini Noodles and Roasted Brussels Sprouts. Make enough for leftovers for lunch tomorrow.
Crispy chicken coated in a lemony and briny lemon and caper sauce. Traditional Chicken Piccata is not Banting-friendly. This recipe, however, is.
Zucchini Noodles [Banting Green]
The best alternative Banting-friendly pasta for all the nutrients and fibre.
Roasted Brussels Sprouts with Green Chutney [Banting Green]
Brussels sprouts can be a bit too dominant for many. The addition of this green chutney elevates them to another level.
Wednesday Dinner – Banting Orange
Pork chops with orange parsley sauce served with orange braised swiss chard and roasted potatoes. Ready in 40 minutes.
Pork Chops with Orange Parsley Sauce
Pan-seared, bone-in pork chops with an orange parsley sauce. Easy to cook, and healthy as can be! Keto, paleo, gluten-free, low carb, dairy-free.
Roasted Potato Wedges [Banting Orange]
These potato wedges are super simple to make and are much more nutritious than what you might buy at a restaurant.
Orange Braised Rainbow Chard [Banting Green]
A delicious and healthy side dish that is vegan, gluten-free, paleo and Whole30.
Thursday Dinner – Banting Orange
Grilled chicken with parsley cilantro sauce, served with sweet potato fries and a simple green salad. Make enough for leftovers for lunch tomorrow.
Grilled Chicken with Parsley Cilantro Sauce
Crispy grilled chicken topped with fresh and bright Parsley Cilantro Sauce. Ready in 30 minutes! Keto, paleo, gluten-free, grain-free, dairy-free
Sweet Potato Fries [Banting Orange]
Sweet Potato has anti-inflammatory effects. They may help to reduce inflammation and are high in beta-carotene, vitamin C and magnesium.
Friday Dinner – Banting Orange
Slow-cooker carnitas (pulled pork) served with baked sweet potatoes. Make enough for leftovers for lunch tomorrow.
Have you ever gone out for Mexican food, eaten carnitas, and thought “gosh, I wish I could make this myself”? Well, you can with the help of your slow cooker. Just add pork butt or shoulder to a slow cooker with citrus juice, garlic, onion, and some spices, then let it cook for about eight hours until it’s tender and easy to shred with a fork.
Baked Sweet Potatoes [Banting Orange]
How to make the best baked sweet potatoes with a crispy crust and fluffy potatoes inside.
Saturday Dinner – Banting Orange
Cajun chicken thighs served with green beans and roasted baby carrots with herbed butter. Make enough for leftovers for lunch tomorrow.
Cajun Chicken Thighs
Mildly spiced Cajun-style chicken thighs seared crispy. 30-minute dinner! Paleo, gluten-free, grain-free, dairy-free, sugar-free, clean eating.
Roasted Baby Carrots with Herbed Butter [Banting Orange]
Roasting veggies brings out amazing flavours and creates a great texture. Go grab a big bag of baby carrots and make this easy herbed version.
Sunday Dinner – Banting Green
Sheet pan salmon and asparagus served with cauliflower rice. You can use white fish, such as hake, for this recipe as well.
Sheet Pan Salmon and Asparagus
A simple and fast 30-minute dinner. Put it on a sheet pan and let the oven do all the work!