For The Love Of Banting: Budget Meal Plan

bantingdiet, wiightloss

With the rising food costs and general cost of living we always hear how “expensive” banting is – but it really doesn’t have to be. It’s as expensive or as cheap as you want it to be!

I can make all the meals in week 1 below, for instance, for well under R200 if I plan ahead and buy foods when they’re on special – and budget around that.

They’re all pretty basic meals – nothing too left field.

The budget challenge will commence the beginning May – here is a preview.

Don’t forget to click on respective recipes where applicable to see what you’re making – and I’ll be adding more as we go along – so bookmark the page!

Week 1


Monday


Breakfast

3 Eggs fried in 1 tbs
Holsum
served with sliced cucumber

Cost of Meal: R5.50


Lunch

Cucumber (1/4 sliced) with Amasi Cream cheese on top (using about 3 tablespoons amasi cream cheese)

Cost of Meal: R2.90


Dinner


Chicken Livers
served with Cabbage rice fried in
Holsum
(1 portion being around 1/8th of a large cabbage). (Make a double batch for lunch tomorrow too)

Cost of Meal: R7.45


Total Cost for the Day: R15.85


Tuesday


Breakfast

3 x mini quiche
(Use this recipe as a base)
– but instead of the given fillings, add spinach (about 1/4 of a bunch per 3 quiche) and 30g grated cheddar cheese as well.

Cost of Meal: R8.20


Lunch

Leftover


Chicken Livers

served with Cabbage rice fried in


Holsum

(1 portion being around 1/8th of a large cabbage).

Cost of Meal: R7.45


Dinner

1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs


Holsum

.

Cost of Meal: R19.10


Total Cost for the day: R34.65


Wednesday


Breakfast


Scrambled Egg
, with 1 whole tomato fried in

Holsum

– Sliced.

Cost of Meal: R6.15


Lunch

Leftover

Cabbage Lasagne


(Use this recipe as a base)

but using the following for 2 portions:

1 onion, 200g Chicken hearts (chopped finely), 200g mince, 1 tin tomato, 1 tin tomato paste, 1 grated carrot, 2/8 cabbage (in leaves), 80g cheese, and amasi cream cheese (6 tbs) fried in 2 tbs


Holsum

.

Cost of Meal: R19.10


Dinner

Pilchards with steamed carrots, fried in


Holsum

to slightly crisp up (use 2 carrots per portion, and half the pilchards for dinner).

Cost of Meal: R8.70


Total Cost for the day: R33.95


Thursday


Breakfast

Falooda Seeds Breakfast
(Use this recipe as a base)
but use 150ml of Amasi to soak Falooda – sweetener optional.

Cost of Meal: R3.16


Lunch

Leftover

Pilchards with steamed carrots, fried in


Holsum

to slightly crisp up (use 2 carrots per portion, and half the pilchards for lunch).

Cost of Meal: R8.70


Dinner

Tripe Curry (for 2 portions – 300g tripe fried in


Holsum

, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in


Holsum

served with a budget cucumber raita (1/4 cucumber with 50ml amasi))

Cost of meal: R15


Total cost for the Day: R26.86


Friday


Breakfast


Scrambled Egg

with 1/4 bunch spinach – all fried in holsum with 30g cheese and cucumber on the side (1/4 cucumber)

Cost of meal: R8


Lunch

Leftover

Tripe Curry (for 2 portions – 300g tripe fried in


Holsum

, 1 onion, 1 tbs curry powder, 1 tin tomato, 400g soaked white beans served on 1/8 cabbage rice fried in


Holsum

served with a budget cucumber raita (1/4 cucumber with 50ml amasi))

Cost of meal: R15


Dinner

1 gem squash filled with 80g mince, 80g chopped hearts both fried with 1/2 onion with 60g grated cheese on top

Cost of meal: R14.20


Total cost for the day: R37.20


Saturday


Breakfast


Omelette
with 1 whole chopped fried tomato fried in

Holsum

as a filling.

Cost of meal: R6.80


Lunch

Roasted chicken skins (200g) with raw tomato slices

Cost of meal: R3.90


Supper

Lamb liver and Onions
(Use this recipe as a base)
For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs


Holsum

Cost of meal: R16.40


Total cost for the day: R27.20


Sunday


Breakfast

2 Egg Fritatta with 1/4 bunch spinach and 3 tbs amasi cream cheese plus 1 whole avo. (Depending on cost) all fried in 1 tbs


Holsum

Cost of Meal: R10.50


Lunch

Leftover Lamb liver and Onions
(Use this recipe as a base)
For 2 portions: 300g liver, 1 onion, 125ml amasi all fried in 2 tbs


Holsum

Cost of meal: R16.40


Dinner

Tuna Baked Cabbage
(Use this recipe as a base)
but use


Holsum

instead of butter and scale the recipe down to using 2/8th of a cabbage, 20g cheddar, 1 tin tuna

Cost of meal: R14.10


Total cost for the day: R41


Total cost for the 1st week: R216.71

All prices above are based on Checkers, Pick n Pay and Food Lovers Market.

If you can, purchase from street vendors, or pick up specials at Food Lovers Market and stock budget items, you can easily shave off money off this amount by doing so!

This is is a syndicated post. Read the original at fortheloveofbanting.blogspot.com

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