Low-Carb, High-Fat / Banting Meal Plan

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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.

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.

AROUND THE WEB

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