The Banting diet is a low-carbohydrate, high-fat eating plan that emphasizes consuming whole, unprocessed foods like vegetables, meat, poultry, fish, eggs, nuts, seeds, and healthy fats as the foundation of your meals[1]. As a beginner, focus on prioritizing these foods and avoiding or limiting high-carb foods such as bread, pasta, rice, potatoes, and sugary snacks[1].
Typical Banting meals for beginners can be built from simple, easy-to-follow templates:
- Breakfast: 2–3 egg omelette or fried eggs in butter, with cheese, red pepper, tomato, and sautéed onion[2].
- Lunch: Tuna with homemade mayo, avocado, cucumber, and a salad with olive oil and apple cider vinegar dressing[2].
- Dinner: Minced meat cooked with onion and tomatoes, served with cauliflower mash and broccoli[2].
- Drinks: Water, herbal teas, and limited black coffee or tea, with optional cream[2].
- Snacks (only if needed): Smoothie made with coconut milk, yogurt or kefir, blueberries, and xylitol as sweetener (optional)[2].
Key tips for Banting beginners include:
- Don’t fear healthy fats—these are central in Banting and will help keep you full[3].
- Make vegetables the foundation of your meals, especially green vegetables which are low in carbs and high in nutrients[3].
- Be mindful that some foods, like legumes, baked beans, peanuts, and quinoa, may be higher in carbs than expected[3].
- Eat until you are satisfied, not stuffed, and try to avoid unnecessary snacking as fat-adaptation tends to reduce hunger[3].
- Plan ahead—making a batch of mayonnaise or granola for the week can help you stay on track and simplify daily meal prep[2].
You can also find downloadable Banting diet grocery lists to help stock your pantry and customize your shopping according to your preferences[1].