21 Day Banting Challenge – 42 Meals

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21 Day Banting Challenge – 42 Meals

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 Week One
  1. Monday Lunch: Crispy Asian chicken with peanut coleslaw Nutrition Small 350g: (Calories 509 | Protein 44g | Fat 34g | Carbs 16g )
  2. Monday Dinner: Malaysian-style beef murtabak (almond-crusted beef ‘pie’) Nutrition Small 350g: (Calories 285 | Protein 27g | Fat 17g | Carbs 6g )
  3. Tuesday Lunch: Dak galbi Korean chicken stir-fry Nutrition Small 350g: (Calories 505 | Protein 23g  | Fat 41g  | Carbs 11g  )
  4. Tuesday Dinner: Cauliflower crust chicken potpie Nutrition Small 350g: (Calories 304 | Protein 33g | Fat 18g | Carbs 6g )
  5. Wednesday Lunch: Xinjiang cumin spiced beef skewers Nutrition Small 350g: (Calories 424 | Protein 28g | Fat 32g | Carbs 6g )
  6. Wednesday Dinner: One-pan chicken and mushroom stew, with toasted almonds and lemon butter grilled green beans Nutrition Small 350g: (Calories 469 | Protein 33g | Fat 37g | Carbs 1g )
  7. Thursday Lunch: Dill chicken and cauliflower ‘potato’ salad Nutrition Small 350g: (Calories 292 | Protein 21g  | Fat 20g  | Carbs 7g  )
  8. Thursday Dinner: Crispy popper chicken thighs with caprese stuffed-mushrooms Nutrition Small 350g: (Calories 302 | Protein 32g  | Fat 14g  | Carbs 12g  )
  9. Friday Lunch: Spinach and mushroom crust-less quiche Nutrition Small 350g: (Calories 256 | Protein 16g  | Fat 20g  | Carbs 4g )
  10. Friday Dinner: Köttbullar meatballs with creamy mushroom sauce and cauliflower ‘mash’ Nutrition Small 350g: (Calories 276 | Protein 26g | Fat 12g | Carbs 16g )
  11. Saturday Lunch: Paprika crusted-chicken with black pepper and pumpkin mash Nutrition Small 350g: (Calories 415 | Protein 37g | Fat 23g | Carbs 15g )
  12. Saturday Dinner: Beef tikka masala with cilantro-coconut cauliflower ‘rice’ and ginger-garlic spinach Nutrition Small 350g: (Calories 410 | Protein 39g | Fat 21g | Carbs 15g )
  13. Sunday Lunch: Primavera hasselback stuffed-chicken bake Nutrition Small 350g: (Calories 420 | Protein 37g | Fat 25g | Carbs 12g )
  14. Sunday Dinner: Bun-less beef burger patty with roasted garlic, zucchini, and pumpkin fritters Nutrition Small 350g: (Calories 370 | Protein 31g | Fat 20g | Carbs 17g )
Week Two
  1. Monday Lunch: Fiery Thai beef bowl with cashews Nutrition Small 350g: (Calories 380 | Protein 31g | Fat 30g | Carbs 19g )
  2. Monday Dinner: Ground beef casserole with spinach and cauliflower ‘rice’ Nutrition Small 350g: (Calories 378 | Protein 35g | Fat 22g | Carbs 10g )
  3. Tuesday Lunch: Banting steak asada flax wrap Nutrition Small 350g: (Calories 304 | Protein 39g | Fat 32g | Carbs 5g )
  4. Tuesday Dinner: Banting chicken and baby prawn gumbo stew Nutrition Small 350g: (Calories 443 | Protein 45g | Fat 23g | Carbs 14g )
  5. Wednesday Lunch: Beef bulgogi jalapeño boats with roasted pumpkin Nutrition Small 350g: (Calories 387 | Protein 30g | Fat 18g | Carbs 28g )
  6. Wednesday Dinner: Panda express Beijing beef with cheesy-white sauce Nutrition Small 350g: (Calories 385 | Protein 33g | Fat 18g | Carbs 24g )
  7. Thursday Lunch: Avocado, marinated pepper and cream cheese egg roll Nutrition Small 350g: (Calories 385 | Protein 16g | Fat 29g | Carbs 17g )
  8. Thursday Dinner: Creamy white chicken stew with courgette and garlic gratin Nutrition Small 350g: (Calories 408 | Protein 45g | Fat 20g | Carbs 12g )
  9. Friday Lunch: Parmesan chicken pieces with garlic tomato mole Nutrition Small 350g: (Calories 576 | Protein 48g | Fat 41g | Carbs 15g )
  10. Friday Dinner: Creamy beef stroganoff on buttered cabbage Nutrition Small 350g: (Calories 642 | Protein 40g | Fat 46g | Carbs 17g )
  11. Saturday Lunch: Chicken pesto roulade with roasted peppers Nutrition Small 350g: (Calories 478 | Protein 53g | Fat 31g | Carbs 6g )
  12. Saturday Dinner: Jerk chicken with garlic spinach and curried cauliflower Nutrition Small 350g: (Calories 510 | Protein 32g | Fat 40g | Carbs 16g )
  13. Sunday Lunch: Herbs de provence chicken with garlic broccoli and gem squash ‘spaghetti’ Nutrition Small 350g: (Calories 370 | Protein 38g | Fat 17g | Carbs 14g )
  14. Sunday Dinner: Chicken satay with broccoli Nutrition Small 350g: (Calories 478 | Protein 33g | Fat 37g | Carbs 8g )
Week Three
  1. Monday Lunch: Beef trinchado on sauteed vegetables Nutrition Small 350g: (Calories 521 | Protein 35g | Fat 38g | Carbs 20g )
  2. Monday Dinner: Persian chicken Joojeh kebabs with cauliflower ‘rice’ and Garlic Sauce Nutrition Small 350g: (Calories 394 | Protein 35g | Fat 26g | Carbs 5g )
  3. Tuesday Lunch: Bun-less burgers with banting pumpkin fries Nutrition Small 350g: (Calories 609 | Protein 36g | Fat 45g  | Carbs 15g )
  4. Tuesday Dinner: Sun-dried tomato, and spinach stuffed-chicken breasts Nutrition Small 350g: (Calories 379 | Protein 39g  | Fat 19g | Carbs 13g )
  5. Wednesday Lunch: Moroccan beef kofta kebabs with tzatziki and roasted vegetables Nutrition Small 350g: (Calories 591 | Protein 42g | Fat 43g | Carbs 9g )
  6. Wednesday Dinner: Malaysian prawn and chicken laksa Nutrition Small 350g: (Calories 574 | Protein 44g | Fat 34g  | Carbs 23g )
  7. Thursday Lunch: Baked fish with crushed almond, pumpkin, and feta cheese salad Nutrition Small 350g: (Calories 330 | Protein 18g | Fat 22g | Carbs 15g )
  8. Thursday Dinner: Almond-crusted chicken parm with zoodles Nutrition Small 350g: (Calories 384 | Protein 33g | Fat 25g | Carbs 7g )
  9. Friday Lunch: Spicy beef sausage and caramelised onion ‘breakfast’ bake Nutrition Small 350g: (Calories 414 | Protein 24g | Fat 32g | Carbs 5g )
  10. Friday Dinner: Banting bolognese stuffed-gem squash boats Nutrition Small 350g: (Calories 434 | Protein 30g | Fat 26g | Carbs 20g |
  11. Saturday Lunch: Pumpkin cottage pie with sauteed spinach Nutrition Small 350g: (Calories 420 | Protein 36g | Fat 27g | Carbs 13g )
  12. Saturday Dinner: Chicken zoodle stew Nutrition Small 350g: (Calories 380 | Protein 35g | Fat 15g | Carbs 13g )
  13. Sunday Lunch: Roasted garlic marinara beef meatballs with mushroom ragout and gem squash ‘spaghetti’ Nutrition Small 350g: (Calories 430 | Protein 35g | Fat 26g | Carbs 15g )
  14. Sunday Dinner: Pesto chicken with blistered tomatoes, spinach, and gem squash ‘spaghetti’ Nutrition Small 350g: (Calories 400 | Protein 36g | Fat 20g | Carbs 11g )

Large

 Week One
  1. Monday Lunch: Crispy Asian chicken with peanut coleslaw Nutrition Large 550g: Calories 703 | Protein 62g | Fat 41g | Carbs 22g |
  2. Monday Dinner: Malaysian-style beef murtabak (Almond flour beef ‘pie’) Nutrition Large 550g: Calories 368 | Protein 38g | Fat 20g | Carbs 8g |
  3. Tuesday Lunch: Dak Galbi Korean chicken stir-fry Nutrition Large 550g: Calories 633 | Protein 32g | Fat 49g  | Carbs 15g  |
  4. Tuesday Dinner: Cauliflower crust chicken potpie Nutrition Large 550g: Calories 413 | Protein 46g | Fat 22g | Carbs 8g |
  5. Wednesday Lunch: Xinjiang cumin spiced beef skewers Nutrition Large 550g: Calories 536 | Protein 39g | Fat 38g | Carbs 8g |
  6. Wednesday Dinner: One pan chicken and mushroom stew, with toasted almonds and lemon butter grilled green beans Nutrition Large 550g: Calories 590 | Protein 46g | Fat 44g | Carbs 2g |
  7. Thursday Lunch: Dill chicken and cauliflower ‘potato’ salad Nutrition Large 550g: Calories 373 | Protein 29g | Fat 24g  | Carbs 10g  |
  8. Thursday Dinner: Crispy popper chicken thighs with caprese stuffed mushrooms Nutrition Large 550g: Calories 398 | Protein 45g | Fat 17g  | Carbs 17g  |
  9. Friday Lunch: Spinach and mushroom crustless quiche Nutrition Large 550g: Calories 328 | Protein 22g | Fat 24g  | Carbs 6g |
  10. Friday Dinner: Köttbullar meatballs with creamy mushroom sauce and cauliflower mash Nutrition Large 550g: Calories 365 | Protein 36g | Fat 14g | Carbs 22g |
  11. Saturday Lunch: Paprika crusted-chicken with black pepper and pumpkin mash Nutrition Large 550g: Calories 415 | Protein 38 | Fat 40 | Carbs 21 |
  12. Saturday Dinner: Beef tikka masala with cilantro-coconut cauliflower ‘rice’ and ginger-garlic spinach Nutrition Large 550g: Calories 529 | Protein 55g | Fat 25g | Carbs 21g |
  13. Sunday Lunch: Chicken hasselback primavera bake Nutrition Large 550g: Calories 544 | Protein 51g | Fat 30g | Carbs 17g |
  14. Sunday Dinner: Bunless beef burger patty with roasted garlic, zucchini and pumpkin fritters Nutrition Large 550g: Calories 485 | Protein 43g | Fat 24g | Carbs 24g |
Week Two
  1. Monday Lunch: Fiery beef salad with cashews Nutrition Large 550g: Calories 604 | Protein 43g | Fat 36g | Carbs 27g |
  2. Monday Dinner: Ground beef casserole with spinach and cauliflower ‘rice’ Nutrition Large 550g: Calories 489 | Protein 49g | Fat 26g | Carbs 14g |
  3. Tuesday Lunch: Banting steak Asada flax-wrap Nutrition Large 550g: Calories 592 | Protein 55g | Fat 38g | Carbs 7g |
  4. Tuesday Dinner: Banting chicken and baby prawn gumbo stew Nutrition Large 550g: Calories 578 | Protein 63g | Fat 27g | Carbs 20g |
  5. Wednesday Lunch: Beef bulgogi jalapeño boats with roasted pumpkin Nutrition Large 550g: Calories519 | Protein 42g | Fat 22g | Carbs 39g |
  6. Wednesday Dinner: Panda express Beijing beef with cheesy-white sauce Nutrition Large 550g: Calories 513 | Protein 46g | Fat 22g | Carbs 34g |
  7. Thursday Lunch: Avocado, marinated pepper and cream cheese egg roll Nutrition Large 550g: Calories 498 | Protein 22g | Fat 35g | Carbs 24g |
  8. Thursday Dinner: Creamy white chicken stew with courgette and garlic gratin Nutrition Large 550g: Calories 535 | Protein 63g | Fat 24g | Carbs 17g |
  9. Friday Lunch: Parmesan chicken pieces with garlic tomato mole Nutrition Large 550g: Calories 795 | Protein 67g | Fat 49g | Carbs 21g |
  10. Friday Dinner: Creamy beef stroganoff on buttered cabbage Nutrition Large 550g: Calories 816 | Protein 56g | Fat 55g | Carbs 24g |
  11. Saturday Lunch: Chicken pesto roulade with roasted peppers Nutrition Large 550g: Calories 659 | Protein 74g | Fat 37g | Carbs 7g |
  12. Saturday Dinner: Jerk chicken with garlic spinach and curried cauliflower Nutrition Large 550g: Calories 700 | Protein 45g | Fat 48g | Carbs 22g |
  13. Sunday Lunch: Herbs de Provence chicken with garlic broccoli and gem squash ‘noodles’ Nutrition Large 550g: Calories 475 | Protein 53g | Fat 20g | Carbs 19g |
  14. Sunday Dinner: Chicken satay with broccoli Nutrition Large 550g: Calories 629 | Protein 46g | Fat 44g | Carbs 11g |
Week Three
  1. Monday Lunch: Beef trinchado on sauteed vegetables Nutrition Large 550g: Calories 718 | Protein 49g | Fat 46g | Carbs 28g |
  2. Monday Dinner: Persian chicken Joojeh kebabs with cauliflower ‘rice’ and Garlic Sauce Nutrition Large 550g: Calories 499 | Protein 49g | Fat 31g | Carbs 6g |
  3. Tuesday Lunch: Bunless burgers with banting pumpkin fries Nutrition Large 550g: Calories 771 | Protein 50g | Fat 54g | Carbs 21g |
  4. Tuesday Dinner: Sun-dried tomato and spinach stuffed chicken breasts Nutrition Large 550g: Calories 496 | Protein 55g | Fat 23g | Carbs 18g |
  5. Wednesday Lunch: Beef kofta with tzatziki Nutrition Large 550g: Calories 750 | Protein 59g | Fat 52g | Carbs 12g |
  6. Wednesday Dinner: Malaysian prawn and chicken laksa Nutrition Large 550g: Calories 742 | Protein 61g | Fat 41g | Carbs 32g |
  7. Thursday Lunch: Baked fish with crushed almond, pumpkin and feta cheese salad Nutrition Large 550g: Calories 422 | Protein 25g | Fat 26g | Carbs 21g |
  8. Thursday Dinner: Almond-crusted chicken parm with zoodles Nutrition Large 550g: Calories 494 | Protein 46g | Fat 30g | Carbs 10g |
  9. Friday Lunch: Spicy beef sausage and caramelized onion ‘breakfast’ bake Nutrition Large 550g: Calories 508 | Protein 33g | Fat 38g | Carbs 7g |
  10. Friday Dinner: Banting bolognese stuffed gem squash boats Nutrition Large 550g: Calories 561 | Protein 42g | Fat 31g | Carbs 28g |
  11. Saturday Lunch: Pumpkin cottage pie with sauteed spinach Nutrition Large 550g: Calories 566 | Protein 50g | Fat 32g | Carbs 18g |
  12. Saturday Dinner: Chicken zoodle stew Nutrition Large 550g: Calories 430 | Protein 49g | Fat 18g| Carbs 18g |
  13. Sunday Lunch: Roasted garlic marinara beef meatballs with mushroom ragout and spaghetti squash Nutrition Large 550g: Calories 561 | Protein 49g | Fat 31g | Carbs 21g |
  14. Sunday Dinner: Pesto chicken with blistered tomatoes, spinach, and spaghetti squash Nutrition Large 550g: Calories 480 | Protein 50g | Fat 24g | Carbs 15g |
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