Banting Diet: Incredibly Effective 7 Day Banting Meal Plan

Banting diet is one of the most popular methods for weight loss nowadays. It became a standard weight loss treatment in all major medical schools in Europe and North America.

Lately, is has been made widely held by Professor Tim Noakes, the author of the book The Real Meal Revolution 1 . The point is that this way of consuming food makes the body shift from burning carbs for vitality to burning fat. Many people already tried this diet and the popularity of this weight loss method is growing every day.

Your Health Tubers, as great supporters of a healthy lifestyle and with strong opinions against unnatural and unhealthy diet methods, found this diet quite balancing, natural and healthy. So, we gladly present you this incredibly effective 7-day Banting meal plan that will help you lead healthy and pretty easy diet.

Banting represents a low-carbohydrate and high-fat diet. It is named after a notable English undertaker, William Banting 2 , the first person who popularize a successful weight loss diet based on limiting the carbohydrates intake, especially those of a sugary and starchy nature.

7 Day Banting Meal Plan

Banting meal planThis Banting meal plan is similar to the Paleo way of eating that is essentially a strictly gluten-free, low-carb and high fat. But, unlike the Banting diet, it excludes all methods of the diary.

If you’re interesting in going on this diet, then this amazing 7-day Banting meal plan is exactly what you need. Here is the meal plan for every day of the week:

  • Monday

Breakfast: A few rashers of tomato and bacon with 2 poached eggs;

Lunch: A big salad with your favorite protein (steak, chicken etc.) and some cottage cheese;

Snack: A few apple slices with some almond butter, and

Dinner: A portion of slow cooker pulled pork with some fresh vegetables such as pumpkin and spinach. In the end, finalize with a small pot of full cream Greek yogurt (in case you are still hungry).

  • Tuesday

Breakfast: A portion of fruit followed by eggs and bacon;

Lunch: Blanched vegetables (pre-made, reheated);

Snack: Tin can of tuna, and

Dinner: Finish the day with some delicious steak with green leafy veggies, broccoli, and cauliflower.

  • Wednesday

Breakfast: Banana pancakes or coconut milk smoothie (makes a change from eating eggs every day though you can have bacon and eggs if you want);

Lunch: Soup (in a thermos or reheated);

Snack: full cream Greek yogurt, and

Dinner: BBQ free range chicken (or roast chicken) with a Greek salad.

“Many people have said that Banting is a diet. That’s not true, it’s a lifestyle.” – Prof. Tim Noakes


  • Thursday

Breakfast: Mixed berries and nuts with some coconut milk and bowl of Greek yogurt;

Lunch: bacon, lettuce, and tomato;

Snack: hardboiled eggs, and

Dinner: Grilled fish with pumpkin and spinach.

  • Friday

Breakfast: Eggs and steak;

Lunch: A portion of cold cut meats with veggies;

Snack: Avocado, and

Dinner: Grilled chicken breasts with some fresh veggies.

  • Saturday

Breakfast: Sweet potato hash browns and eggs;

Lunch: A sandwich with bell pepper slice (instead of bread);

Snack: 5-7 almonds and biltong (Jerky), and

Dinner: Sun dried tomato pesto bacon wrapped meatloaf rounds.

  • Sunday

Breakfast: Veggie/egg/meat scramble;

Lunch: Dinner leftovers;

Snack: 5-7 almonds and blueberries, and

Dinner: Chicken (or beef) and vegetable stir fry in extra virgin olive oil (do not use Sunflower oil or any other vegetable oil ever).



The conclusion we can draw from this diet is that according to Prof. Noakes is that dairy is okay for those on the Banting diet. However, if you are specifically trying to lose weight you should just consume it in moderation. You need to be careful as well because it is easy to revert to the old eating habits.

Banting diet can help you lead a normal diet lifestyle, stay healthy and lose some weight. This great 7-day Banting meal plan is recommendable for anyone, although vegetarians and people who have high cholesterol may need to consult a professional healthcare for certain changes in their Banting diet.



  1. norma March 20, 2017

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