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Monday

Meal 1: 2-3 egg omelette or scrambled eggs with cheese, tomato and sautéed
onion. Adjust the amount of cheese according to your daily calorie calculation.

Meal 2: Salad made from a tin of tuna in brine or sunflower oil and avocado, banting
friendly mayo (optional), olive oil/apple cider vinegar for dressing. You can add a
small amount of toasted pine nuts if you want some extra crunch.

Meal 3: Mince, made with onion, tomato and seasoning. Cauliflower mash and some
green veggies.

Tuesday
Meal 1: A cup of yoghurt with ¼ cup of banting friendly granola and 1/4 papaya.
Have a couple of boiled eggs of you are still hungry.

Meal 2: Leftover mince from Monday in a lettuce cup. Dress with a dollop of banting
friendly mayo if you want. Load up on the green veggies.

Meal 3: 100g-120g grilled chicken, a cup of roasted pumpkin and plenty of leafy
greens. Make a gravy by adding butter and cream to the pan in which you roasted
the chicken.

Wednesday
Meal 1: Two egg omelette with one rasher of bacon, spinach or swiss chard, cheese
and mushrooms. Add a rocket and tomato salad if you wish.

Meal 2: Salad (spinach, chard, broccoli, zucchini). Use up to 70g of left over chicken
add some pickles or jalapenos for flavour, add asparagus, boiled eggs and a banting
friendly dressing of your choice.
 Meal 3: Salmon fillet (up to 120g) with ½ cup of sweet potato and another green-
listed veggie of your choice. Plenty of leafy greens. Make a lemon butter sauce for
dressing.

Thursday
Meal 1: Banting friendly granola with a cup of yoghurt and half a cup of green-listed
fruit. Still hungry? Have some boiled eggs.

Meal 2: Tuna or egg mayo, with avo, radish, watercress and seed crackers.

Meal 3: Grilled pork chops with sautéed fennel and apple. Add some cauli mash and
or leafy greens, too.

Friday
Meal 1: Eggs cooked as you like with half an avo, tomato and cheese.

Meal 2: Turn your leftover pork into a salad, using raw leftover fennel and green
listed veggies.

Meal 3: White fish with sweet potato wedges and plenty of leafy greens.

Saturday
Meal 1: Eggs of your choosing, banting friendly sausages, sautéed spinach and
cheese.

Meal 2: Use some left over fish for making fish cakes, serve with a crunchy salad
that includes raw, green listed veggies. Dress with olive oil.

Meal 3: Make a lowcarb pizza base, top with spicy mince, onions and mushrooms.
Serve with a leafy green salad and some avocado.

Sunday
Meal 1: Lowcarb pancakes with one small banana and yoghurt. Or scrambled eggs
and bacon.

Meal 2: Sweet potato stuffed with spicy mince topped with smashed avo, sour cream
and  melted cheese.

Meal 3: Grilled chicken breast with  mushrooms, peppers, courgette noodles  or
ribbons, sautéed  in butter and lemon.

All days

Drinks: Coffee and tea is fine – as long as you don’t add sugar or too much sweeter.
Cream and full fat milk is also acceptable in moderation. Bulletproof coffee is good.

Snack on: Blueberries, macadamia nuts, bone broth, seed crackers with cream
cheese or nut butter and biltong.

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