Relieve Banting boredom with these delicious Banting dinner ideas and recipes.
Put most of your meal planning effort into planning your dinners. And plan for leftovers too. Pick recipes and meals that are tailored to your goals: effortless weight loss, steady fat-burning, or fast fat-burning. (The Uber Banting Diet Toolkit makes doing this a breeze.)
Base your dinners on a combination of leafy greens and nutrient-dense vegetables with some meat. Go high on the fat and moderate on the protein.
Banting Dinner Ideas
Follow this basic formula: Protein + veggies + leafy greens + healthy fats.
Protein. Choose from: steak, mince, stewing beef, chicken, lamb, turkey, pork, fish, offal, liver, eggs.
Veggies and leafy greens. Choose from the Banting green list and orange list depending on your goals.
Healthy fats. Balance out your meal with the addition of additional high fat banting-friendly foods if necessary.
Here are a few examples of the formula in practice:
- Stir fry steak + stir fry veggies + green salad + additional avocado, or olive oil, or cheese.
- Roasted chicken + olive oil drizzled oven-baked veggies + mixed salad of tomatoes and leafy greens.
- Lamb chops + steamed veggies + broccoli salad with homemade Banting friendly mayonnaise.
- Pork chops + cauliflower mash + green bean and tomato salad + homemade ranch salad dressing.
- Turkey stew + veggies added to stew + cauliflower mash to soak up the sauce + a crispy green salad.
- Pan-fried fish + sauteed veggies (in the same pan) + light salad with a homemade salad dressing.
- Hamburger patties + portabello mushroom patties + sweet potato fries + freshly made salsa.
- Peri-peri chicken livers + cauliflower rice + tomato, onion and baby greens salad + homemade salad dressing.
Banting Recipe Notation:
- [BR] = Banting Restoration Phase – Effortless Weight Loss
- [BT] = Banting Transformation Phase – Steady Fat-Burning
- [BF] = Banting Fat-Burning Phase (Keto) – Uber Fat-Burning
Karniyarik (Turkish Stuffed Eggplant) [BF]
- 2 medium eggplant (cut in half lengthwise, or in thick strips lengthwise)
- 2 tsp sea salt
- 500 g beef mince
- 1 small onion diced
- 2 medium tomatoes one sliced into 4 slices, the rest coarsely chopped
- 1 tbsp tomato puree
- 2 cloves garlic minced
- 1/2 tsp salt and pepper to taste
- 4 tbsp fresh Italian parsley finely chopped
- 2 tbsp butter or ghee
- 4 medium chilli peppers or 1/2 of a sweet green pepper cut into 4 long strips
- Fill a large bowl with water, stir in 2 tsp of salt, then add the sliced eggplants. Weigh the eggplants down with a plate to keep them submerged; soak for 30 minutes while you prep the filling. This step helps remove the bitterness from the eggplants.
- Preheat your oven to 200°C.
- Heat a skillet over medium heat for a minute, then add the ground beef. Sauté until most of the pink is gone, stirring frequently to break up chunks, about 4 minutes. Add the onions and continue to sauté until the onions start to soften about 4 more minutes.
- Add the coarsely chopped tomatoes (be sure to reserve four tomato slices for later), tomato paste, garlic, and salt and pepper; simmer until the tomatoes are softened, another 5 minutes. Stir in the chopped parsley, and set aside.
- Remove the eggplants from the water, rinse, and pat dry. Season with a little salt and pepper.
- In a large skillet (I just wash the one I had used to make the filling), warm 2 tbsp ghee or coconut oil on med/high heat for a minute, then place the eggplant cut-side-down. Cook in batches until browned, about 4 minutes, then set on paper towels to drain. You only need to brown the cut side of the eggplant. If you’re using medium-sized eggplants, you’ll want to brown them on the pared stripes, a couple of minutes per side, until the whole eggplant is browned.
- Scoop out the seed part of each eggplant and set aside (you don’t need to spoon out too much of the eggplant, just enough to make a divot to put the filling into). If you’re using larger eggplants, simply make a deep slice lengthwise and push apart each slice to create an opening for the filling.
- Spoon in the filling then lay down half of a chili pepper and a tomato slice on each eggplant. It’s okay if you have leftover filling – you can sauté it in ghee or oil with the scooped out eggplant pieces to have something to snack on while the eggplants bake.
- Bake until the eggplants are soft all the way through, 20-30 minutes, then rest for 5 minutes before serving.
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