A Low-Carb, High-Fat (LCHF) or Banting diet involves eating natural unprocessed foods with a low-carbohydrate content.
The diet contains fewer carbohydrate-dense foods, higher amounts of healthy fat, and a moderate amount of protein along with non-starchy vegetables. You can Read our Banting / LCHF 101 Page here if you want more information.
The most popular LCHF guidelines are those put forward by Tim Noakes and his Real Meal Revolution, where food is split into a:
- Green list (all-you-can-eat)
- Orange list (moderation)
- Red list (avoid at all costs due to toxicity or high-carbohydrate content)
There is strong evidence that a LCHF diet is very effective at helping you lose weight, optimize your health, and lower the risk of disease.
So without further adieu let’s help you get started right away with this roundup of top LCHF / Banting Meal plans.
1. Authority Nutrition Meal Plan:
This is a sample menu for one week on a low carb diet plan.
It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.
Monday
- Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
- Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
- Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.
Tuesday
- Breakfast: Bacon and eggs.
- Lunch: Leftover burgers and veggies from the night before.
- Dinner: Salmon with butter and vegetables.
Wednesday
- Breakfast: Eggs and vegetables, fried in butter or coconut oil.
- Lunch: Shrimp salad with some olive oil.
- Dinner: Grilled chicken with vegetables.
Thursday
- Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
- Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
- Dinner: Steak and veggies.
Friday
- Breakfast: Bacon and Eggs.
- Lunch: Chicken salad with some olive oil.
- Dinner: Pork chops with vegetables.
Saturday
- Breakfast: Omelet with various veggies.
- Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
- Dinner: Meatballs with vegetables.
Sunday
- Breakfast: Bacon and Eggs.
- Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
- Dinner: Grilled chicken wings with some raw spinach on the side.Include a variety of vegetables in your diet.
If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.
Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.
If you want to see examples of some of my go-to meals, read this: 7 Healthy Low-Carb Meals in Under 10 Minutes.
For something more, see 101 Healthy Low-Carb Recipes That Taste Incredible.
If you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.
Source: Authority Nutrition.
2. Paleo Power Meal Plan:
Monday
- Breakfast – 2 poached eggs with a few rashers of bacon & tomato
- Lunch – A large salad with your favorite protein (chicken, steak, etc.) with some cottage cheese
- Snack – Apple slices with almond butter
- Dinner – Slow cooker pulled pork with fresh veggies such as spinach & pumpkin (contains less sugar than butternut) & finished off with a small tub of full cream Greek yoghurt if you’re still hungry.
Tuesday
- Breakfast – A portion of fruit followed by bacon & eggs
- Lunch – Blanched/sauteed veggies (pre-made and reheated)
- Snack – Can of tuna
- Dinner – Steak (grass fed) with some green leafy vegetables, cauliflower & broccoli
Wednesday
- Breakfast – Coconut milk smoothie or have banana pancakes (makes a change from having eggs everyday although you can have eggs & bacon if you prefer)
- Lunch – Soup (reheated or in a thermos)
- Snack – Greek yogurt
- Dinner – Roast chicken (or BBQ free range chicken which you can get from Woolworths for your convenience) with a Greek salad
Thursday
- Breakfast – Mixed nuts & berries with coconut milk followed by a bowl of Greek yogurt
- Lunch – BLT wrap with lettuce instead of bread wrap
- Snack – Hard boiled eggs
- Dinner – Grilled fish with spinach & pumpkin
Friday
- Breakfast – Steak and eggs
- Lunch – Cold cut meats and veggies (snack-like but filling)
- Snack – Avocado – high in good fat that will refuel your energy reserves
- Dinner – Grilled chicken breasts (free range) with fresh vegetables
Saturday
- Breakfast – Eggs and sweet potato hash browns
- Lunch – Sandwich with bell pepper slices instead of bread
- Snack – Biltong (Jerky) & almonds (not too many if you’re looking to lose weight)
- Dinner – Sun dried tomato bacon wrapped meatloaf
Sunday
- Breakfast – Egg/veggie/meat scramble
- Lunch – Dinner leftovers
- Snack – Blueberries & almonds
- Dinner – Beef (or chicken) & vegetable stir fry in olive oil (never use Sunflower oil or any vegetable oil)
Besides the diary, the Paleo diet is very similar to the Banting & the Tim Noakes LCHF diets which all emphasise low-carb eating to maximise your health benefits, help keep you slim & feel young.
Source: Paleo Power.
3. The Fat Goddess Meal Plan:
Monday
- Breakfast – 2 Poached eggs, tomato and onion relish, bacon.
- Lunch – Chicken breast, Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta).
- Supper – Steak, pumpkin with butter, cauliflower and broccoli, baby marrow with cheese sprinkled on top.
Tuesday
- Breakfast – Scrambled eggs fried in butter, mushroom, onion, garlic, yellow pepper and tomato fried in bacon fat, double cream Greek yoghurt.
- Lunch – Steak (left over from night before), pumpkin, broccoli and cauliflower (also left over).
- Supper – Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta), Rotisserie BBQ chicken (already cooked from Spar / Pick n Pay).
Wednesday
- Breakfast – Omelet filled with brie, the mushroom, onion, yellow pepper, tomato and garlic, rocket.
- Lunch – Full cream Greek yoghurt.
- Supper – From the Ocean Basket: Grilled fish, prawns, spinach, butternut and a Greek Salad!
Thursday
- Breakfast – 2 Eggs, 3 rashers bacon, 1 tomato.
- Lunch – Full cream Greek yoghurt.
- Supper – BBQ chicken, Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta).
Friday
- Breakfast – Tomato, onion and garlic fried in olive oil, scrambled eggs cooked in butter, bacon.
- Lunch – Chicken breast, Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta).
- Supper – Hake fried in butter and lemon juice, wilted spinach with butter and garlic, aubergine fried in olive oil.
Saturday
- Breakfast – 2 Fried eggs , 2 rashers bacon, 1 pork sausage, tomato with garlic and herbs sprinkled on top.
- Lunch – 1/4 Chicken (leg and thigh), 1/2 tub cottage cheese, 2 tomatoes and some cucumber slices.
- Supper – 4 Brown mushrooms, aubergine fried in olive oil, spinach and feta, dollop of full cream Greek yoghurt, tomato & basil salad with balsamic vinegar and olive oil drizzled over the top.
Sunday
- Late Breakfast / Brunch – 2 Egg omelet filled with: two rashers bacon, brie cheese, rocket and tomato.
- Supper – Greek salad with Balsamic Vinegar and Olive Oil (lettuce, tomato, cucumber, green pepper, avocado, olives, feta), roast pork.
Source: The Fat Goddess.
4. The Banting Network Meal Plan:
Monday
- Breakfast – 2 Boiled eggs, 3 rashers of bacon fried in coconut oil.
- Lunch – Green salad, olive oil to drizzle over salad, a handful of almond nuts.
- Dinner – Pork fillet sliced into medallions and pan fried in butter seasoned with salt and pepper, creamed spinach, slices of cucumber and tomato.
Tuesday
- Breakfast – 2 Breakfast muffins with left over spinach and cheese.
- Lunch – Tuna salad.
- Dinner – Chicken and mushroom “hash”, gem squash, steamed or boiled cauliflower seasoned with salt and pepper.
Wednesday
- Breakfast – Strawberry coconut smoothie.
- Lunch – Shredded cabbage coleslaw with smoked chicken pieces.
- Dinner – Creamy curry mince served on cauli-rice.
Thursday
- Breakfast – 2 Breakfast muffins with left over curry mince and cheese.
- Lunch – 2 Slices of LCHF Bread, almond / macadamia nut butter.
- Dinner – Crustless fish pie, green salad.
Friday
- Breakfast – Scrambled eggs with butter, 2 rashers of bacon.
- Lunch – Chicken breast chopped up and mixed with pieces of avocado and feta cheese, a handful of macadamia nuts.
- Dinner – Mince burgers served on a bed of lettuce, tomato, cucumber and mayonnaise (I use Helllmans).
Saturday
- Breakfast – 2 / 3 Egg omelette with a filling of your choice: tomato, cheese, bacon, mushrooms, biltong, chillies, feta and avocado.
- Lunch – Tuna salad, a handful of macadamia nuts.
- Dinner – Braaied pork chops, cauliflower and broccoli bake, green salad.
Sunday
- Breakfast – Pancakes served with a blueberry reduction.
- Lunch – Roast chicken, cheesy mushroom bake, steamed pumpkin, steamed green beans.
- Dinner – 2 Boiled eggs, leftover chicken.
Shopping list:
- Eggs, bacon, lettuce, tomato, cucumbers, olive oil, almond nuts, pork fillet, butter, spinach, fresh cream.
- Tuna, chicken breasts, mushrooms, onions, gem squash, cauliflower.
- Strawberries, double thick plain yoghurt, coconut oil, almond / macadamia nut butter,
- Cabbage, smoked chicken, beef mince.
- Cheddar / Gouda cheese,
- Ingredients for LCHF bread (Click HERE)
- Ingredients for Fish Pie (Click HERE)
- Avocados, feta cheese, macadamia nuts, chillies, biltong.
- Pork chops, broccoli.
- Ingredients for Pancakes (Click HERE)
- Blueberries, sweetener (I use xylitol, but you can use any sweetener of your choice)
- Whole chicken, pumpkin, fresh green beans
Source: The Banting Network.
5. Ketogenic Diet Resource Meal Plan:
Day 1
- Breakfast – Scrambled eggs, fried in butter, with onions, heavy cream, and bacon.
- Lunch – Grilled chicken breast strips, mixed green salad with olive oils and low-carb Ranch dressing.
- Dinner – Ribeye steak and mushrooms cooked in butter, topped with heavy cream and broccoli.
Day 2
- Breakfast – Ground beef, mixed with spices, chopped onion, low carb vegetables, fried in butter or olive oil, unsweetened spiced tea with heavy cream.
- Lunch – Baked halibut with dill butter sauce, cauliflower, chopped and sauted in butter or olive oil, salad greens sprinkled with blue cheese and dressed with a full-fat dressing.
- Dinner – Pork chop baked in garlic cream, shredded cabbage sauteed in butter with caraway, salad greens with low carb, high fat dressing.
Day 3
- Breakfast – Protein shake made with chocolate whey protein powder, unsweetened almond milk, heavy cream.
- Lunch – Smoked ham, sliced summer squash sauteed in butter or olive oil, salad greens with olive oil and vinegar.
- Dinner – Salmon topped with parmesan cream sauce and baked, spinach sauteed with onions and garlic, salad greens with low carb high fat dressing.
Source: Ketogenic Diet Resource.
6. [BONUS] The Sleekgeek Healthy Meal Template:
Note: This is not 100% Banting-friendly, but it’s designed to be customizable so that you can tweak it according to your needs by opting for lower-carb options or doubling up on veg and fats instead.
The Sleekgeek Healthy Meal Template is all about bridging the gap between “knowing” and “doing”, showing you how to easily start constructing healthy, well-balanced meals.
It’s a simple system that you can use to start constructing healthy meals TODAY, without needing any fancy ingredients, special knowledge, or loads of time and effort.
It gives you a place to start, and a place to fall back to if you ever get lost.
Every meal, every day, is as easy as going 1 + 1 + 1 + 1 = 4!
See? Easy!
Using the Sleekgeek Healthy Meal Template you combine one or more proteins, vegetables, carbohydrates, and fats to create a healthy, well-balanced meal.
You can pick and choose foods from the Sleekgeek Food List, swapping them in and out based on your preferences, what foods you have available, and what food combinations you think go well together.
You can even scale your choices up and down depending on how much time, energy, and money you have available. Some days you might want something super quick and easy, other days you might want something a little bit more complicated and fancy. It’s up to you.
We will also give you some easy portion control guidelines so that you can tailor this template to fit your exact needs.
Want to see some individual meal examples?
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