Salmon and Scrambled Eggs, with Avocado.
1 x pink salmon can (with bones)
2 x eggs
1-2cm chopped cucumber
1 x chopped spring onion
1 x quarter avocado
Prep time: 2-3 minutes.
Step 1: 90 seconds in microwave. (mash)
Step 2: 15-30 seconds more in microwave.
Salmon: Empty tin on to plate.
Scrambled eggs: Empty hot bowl on to plate.
Avocado: Cut a quarter and spoon it on to plate.
Cost per meal: $3.50 to $4.50
Notes: The first 4 weeks of my banting diet didn't include the quarter avocado. To vary this meal up I replace the can of salmon with a can of tuna a couple of times a week, I mix the tuna in with the eggs instead of serving alongside the eggs on a plate like I do with the salmon. I place 1 cap full of Paul Newman classic dressing and grind some sea salt on the scrambled eggs, this is a great tasting and filling brekkie. (There is cheaper salmon you can buy, I like John West)
Beef and Zucchini Bolognese, with Almonds.
500g lean beef mince.
1kg of zucchinis.
4 tablespoons pasta sauce.
1 handful of almonds.
1 teaspoon veggie stock.
Prep time: 2-3 minutes
Cook time: 10 minutes
Place serving on your plate.
Place handful of almonds on side.
Cost per meal: $2 - $3
Notes: I make 4 meals at a time, using 500g lean mince, (90/10) any type of meat, beef, pork, turkey etc. I use 1kg of zucchini's, and 4 tablespoons of pasta sauce, once cooked, I place meals in 4 plastic containers and put them in the freezer to eat during the week.
Chicken and Veggie Soup
12 chicken drumsticks.
2 mixed fresh veggie tray/bag.
1 litre chicken stock.
Prep time: 2-3 minutes.
Cook time: 5-6 hours.
Serving instructions: After the meal is cooked for 5-6 hours in my slow cooker, I peel the skin off each of the 12 chicken drumsticks with 2 pairs of tongs placing 2 chicken drumsticks in each of the 6 plastic containers, I then use a soup ladle to evenly spread the the vegetables and liquid across the 6 containers.
Cost per meal: Less than $3
Notes: I make 6 meals at a time, 2 chicken drumsticks in each meal, by cooking the meal with the skin kept on the drumsticks, it's very easy to peal off after 5-6 hours, you can see the peeled off skin in the photo below, next to the 6 plastic containers.
I eat this meal with just a tablespoon, the chicken literally falls off the chicken drumsticks, it's so easy to make, and tastes so good, my Mum came round for dinner the night I took these photos below, her words to me after eating one of these meals were, 'That was delicious', and I'm a terrible cook 😊
Afternoon (Meal 3)
Banana or Kiwi Fruit Shake.
1 small banana or kiwi fruit.
1 scoop goat milk.
1 scoop strawberry protein.
Prep time: 2-3 minutes
Blend time: 1 minute
Drink up / enjoy.
Cost: Less than $2.50
Notes: William's third meal of the day was cooked fruit, I'm using a piece of fruit blended into a delicious tasting protein and goat milk shake.
Water / Protein Flavoured Milk / Peppermint Tea
I buy one of these water packs every week for $5, I remember reading years ago it's very important to keep your water intake up if you want to lose weight, all my banting drinks are water based.
When I run out of this pack of water I buy a couple of 1.5 litre water bottles from the supermarket for 80c each, this gets me through til the end of the week.
I find a little piece of lemon squeezed into a glass of water to be really refreshing, and a great little variation from drinking only water, I don't heat the lemon water and I drink it any time of the day.
Goat milk is my secret weight loss ingredient, I call it Goal milk, it's played a massive part in helping me lose over 11kg (25 pounds) so far, on my way to my goal weight.
I grew up drinking a lot of milk, both white and flavoured milk, I used to drink milk like I should have been drinking water.
The great thing about the goat milk I buy is I don't really like the taste of it on its own, but when a single scoop of goat milk is mixed into a protein shake or a cup of peppermint tea, the drink tastes great.
Goat milk isn't cheap if you drink a lot of it, 1 litre is $4.70, but I get 16 scoops of goat milk from every litre, (around 30 cents a scoop), which lasts up to 3 days.
The scoop I use for the goat milk is one of the scoops from my protein powder, perfect size.
The protein flavoured milk I drink below, with just one scoop of protein and one scoop of goat milk, along with 250ml of water makes 3 delicious flavoured milks, banana, strawberry and peppermint, each drink has only 1 teaspoon of total sugar in them.
Everyone I've given my flavoured protein milk mix to loves it, total cost per drink is less than $1.
This link takes you directly to the protein powder I buy. (It's not a promo link either)
I use this protein powder as a milk replacement supplement, not a meal replacement supplement, that's important to understand.
I never used to like drinking tea but just one scoop of goat milk and this peppermint tea tastes really good.
William Banting drank alcohol on a daily basis, I rarely drink alcohol now, so my liquid intake is very different to what William's was over 150 years ago.