7 - Day Banting Meal Plan

The 7-day Banting meal plan is a structured weekly guide based on the Banting diet, a low-carb, high-fat (LCHF) approach popularized in South Africa. It’s similar to keto but generally less strict, focusing on reducing refined carbs and sugars while encouraging whole, nutrient-dense foods.

The goal of Banting is to shift the body from burning glucose (carbs) for energy to burning fat, which can support weight loss, blood sugar stability, and improved energy.

🔑 Core Principles of a Banting Meal Plan

1. Very low carbs – No sugar, bread, pasta, rice, or potatoes. Non-starchy vegetables are allowed.
2. High fat intake – Avocados, butter, cream, coconut oil, olive oil, nuts, seeds.
3. Moderate protein – Meat, poultry, fish, eggs, and cheese.
4. Whole foods focus – Avoid processed foods, refined oils, and artificial sweeteners.
5. Hydration – Water, black coffee, and herbal teas are encouraged; soft drinks and juices avoided.
6. Lifestyle component – The Banting philosophy also emphasizes mindful eating and long-term sustainability.

✅ Benefits

• Promotes weight loss through fat-burning.
• Helps stabilize blood sugar and insulin levels.
• May reduce cravings and improve satiety.
• Simple, whole-food approach compared to calorie-counting diets.

⚠️ Challenges:

• Can be restrictive, especially if you’re used to bread, rice, or pasta.
• Risk of nutrient gaps if vegetables and variety are limited.
• Some people experience “carb flu” when starting (fatigue, headache, cravings).

WHAT WILL YOU GET:

1. 7 - Days Worked Out Meal Plan
2. Shopping List
3. Home Based Exercise Plan worth R279.00
4. How to measure yourself-Guide