Banting Meal Plan Week 1

Here’s a meal plan to get you started on your first week of Banting. I’ve tried to keep all meals easy and fairly inexpensive. Over time, I’ll be posting recipes and a shopping list for the meal plan as well. I like to start my meal plan on Sunday, since I like to use my supper leftovers for lunch the next day. Also, I like to choose what I want to have for breakfast for the week, and eat that all week. I’m not a morning person, and can’t be bothered to prepare something more creative when I first wake up.

Also, I didn’t include any desserts or substitute breads as I believe the first week should be spent on breaking the bad habits that are contributing to being overweight. During this week, your tastebuds will start to change a bit. If you have a sugar addiction, this is the perfect time to break it. If you want a dessert, I suggest making a little whipped cream with vanilla extract and having a couple berries.

Sunday:
Breakfast: 1 zucchini/ courgette sautéed in coconut oil until soft. Seasoned as desired. 2 eggs scrambled. Serve with 2 tbsp heavy cream/ mayonnaise/ sour cream.
Snack: sliced cucumber dipped in cream cheese.
Lunch: Tuna salad. Have as much salad as desired. Use one can of drained tuna per person and top with either mayonnaise or a homemade ranch dressing.
Supper: Roast chicken with cauliflower rice and a salad. Top the salad with a creamy dressing or olive oil and vinegar. You can dip the chicken in some mustard or sprinkle some hot sauce on top.

Monday:
Breakfast: same as Sunday.
Snack: Cheese slices with sliced celery.
Lunch: leftovers from Sunday’s supper.
Snack: 2 hard boiled eggs mashed with a little mayonnaise and mustard.
Supper: Banting- friendly taco salad. Use either ground beef or turkey and add chopped cilantro/ coriander, jalapeños, oregano, chopped tomatoes, etc and sauté. Serve on a bed of greens and cauliflower rice if desired. Sprinkle with cheese and a dollop of sour cream.

Tuesday:
Breakfast: same as Sunday.
Snack: sliced tomatoes and mozzarella marinated in olive oil with basil.
Lunch: leftovers from Monday’s supper.
Snack: sliced tomatoes and mozzarella marinated in olive oil with basil.
Supper: beef/ pork/ chicken ginger stir fry served over cauliflower rice.

Wednesday:
Breakfast: same as Sunday.
Snack: sliced vegetables dipped in cream cheese.
Lunch: leftovers from Tuesday.
Snack: sliced vegetables dipped in cream cheese.
Supper: beef/ pork/ chicken coconut curry served over cauliflower rice.

Thursday:
Breakfast: same as Sunday.
Snack: cheese cubes and sliced vegetables.
Lunch: leftovers from Wednesday.

Snack: cheese cubes and sliced vegetables.
Supper: broccoli, cheese egg bake with a side salad and brussel sprouts ( or whatever vegetable is available).

Friday:
Breakfast: same as Sunday.
Snack: 2 hard boiled eggs topped with a little mayonnaise.
Lunch: leftovers from Thursday.
Snack: vegetable slices dipped in cream cheese.
Supper: homemade hamburgers served in a bed of greens.

Saturday:
Breakfast: same as Sunday
Snack: vegetables dipped in cream cheese.
Lunch: tuna salad.
Snack: sliced vegetables with cheese cubes.
Supper: pork or beef roast with a side salad.

Advertisements

One comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s