Banting is a low-carb, high-fat (LCHF) diet named after William Banting and popularized in South Africa by Professor Tim Noakes. It emphasizes real, whole foods while dramatically reducing carbohydrates. The approach categorizes foods into green (eat freely), orange (be careful), and red (avoid) lists for simple guidance.
This sample week comes from our Banting plan, built only from recipes that pass our Banting rules: meat, fish, eggs, dairy and above-ground vegetables, with no sugar, grains, starchy vegetables or packaged snacks. Every recipe this week has verified nutrition, so each day shows a full total: all seven days stay under 20 g of carbs and get most of their energy from fat. There are no snacks, because Banting meals are filling enough for most people to skip them.
Nutrition is per serving and shown only for recipes whose numbers we've verified (carbs are total carbohydrates as listed on the recipe). Day totals appear only when every item that day is verified; we never add up partial data. Brands and portion sizes vary.
| Day | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Day 1 | 1,831 | 96 g | 15 g | 153 g |
| Day 2 | 1,445 | 94 g | 15 g | 110 g |
| Day 3 | 1,448 | 96 g | 11 g | 111 g |
| Day 4 | 1,230 | 73 g | 7 g | 101 g |
| Day 5 | 1,339 | 75 g | 13 g | 112 g |
| Day 6 | 1,492 | 98 g | 12 g | 116 g |
| Day 7 | 1,543 | 95 g | 9 g | 123 g |
Share of calories from each macro.
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Everything you need to cook the 7-day plan above for one person. No email or sign-up needed. Print it or screenshot it.
Members get this list generated automatically every week, scaled to their household, and can send it to Instacart or Kroger.
Train your body to burn fat for fuel instead of relying on carbohydrates.
High fat and protein intake keeps you satisfied for hours.
Minimize glucose spikes and crashes by avoiding carbs.
Many banters report improved focus and cognitive function.
The green/orange/red list system makes food choices easy.
Millions have transformed their health following Banting principles.
Every recipe from the sample week, plus more banting recipes from our library to swap in.
Browse the full recipe library
This sample meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease or an autoimmune condition, or take medication.