Banting Diet Food List (+ Shopping List and PDF)
Last update on Jan 22, 2025
Shopping list
Meats
Chicken breast
Beef
Turkey
Lamb
Pork
Venison
Fish & seafood
Salmon
Tuna
Sardines
Dairy & eggs
Eggs
Full-fat Greek yogurt
Cottage cheese
Heavy cream
Cheddar cheese
Mozzarella cheese
Feta cheese
Parmesan cheese
Butter
Fresh grocery
Spinach
Kale
Broccoli
Cauliflower
Zucchini
Brussels sprouts
Asparagus
Cabbage
Bell peppers
Green beans
Berries
Avocado
Lemon
Lime
Coconut
Snacks & sweets
Macadamia nuts
Almonds
Flaxseeds
Chia seeds
Walnuts
Spices & sauces
Olive oil
Coconut oil
Ghee
Beverages
Water
Herbal teas
Coffee
Unsweetened almond milk
Banting diet guidelines
Focus on consuming whole foods that are natural and unprocessed. Prioritize vegetables, meat, poultry, fish, eggs, nuts, seeds, and healthy fats as the foundation of your meals.
Also, limit your carbohydrate intake. Reduce or avoid high-carb foods like bread, pasta, rice, potatoes, and sugary snacks. Instead, opt for low-carb alternatives such as cauliflower rice or zucchini noodles to satisfy your cravings.
To ensure proper nutrition, include sources of healthy fats in your diet. Not only do they keep you full but also provide essential nutrients for your body. You can also consume a moderate amount of protein to support muscle growth and repair. Lean meats, poultry, fish, eggs, and plant-based protein sources like tofu and tempeh are excellent choices.
Don’t forget: stay hydrated to support your bodily functions, especially the digestive system. Make it a habit to drink plenty of water (at least eight glasses) throughout the day. And one final thing. Practice mindful eating. Listen to your body’s hunger and fullness cues; eat slowly and consciously. Savor the flavors and textures of your meals, paying attention to the nourishment they provide.
Banting diet food list breakdown
Proteins
Lean meats, fish and eggs are essential for muscle growth and repair. They provide the necessary building blocks for a healthy body and promote satiety to prevent you from snacking and overeating.
Healthy fats and oils
They are a crucial component of this diet as they provide energy, promote satiety, and support various bodily functions. They are high in monounsaturated and polyunsaturated fats, which can have positive effects on heart health.
Vegetables
Low-carbohydrate vegetables (e.g., leafy greens, asparagus and bell peppers) are packed with fiber, vitamins, and minerals while being relatively low in calories. They are full of nutrients and help maintain a balanced approach while following the Banting diet.
Dairy products
Full-fat dairy products should also be included in the diet because they are a good source of protein, calcium, and other essential nutrients. They can provide satiety and add flavor to your meals while aligning with the principles of the diet.
Fruits
When on the Banting diet, you are encouraged to limit fruit consumption due to their higher sugar content. However, fruits such as berries and avocados are relatively low in sugar and can be consumed in moderation.
Beverages
Water is the ideal choice for hydration as it contains no carbohydrates or calories. You can also enjoy herbal teas, coffee, and unsweetened almond milk as long as you do not add any sugar or sweeteners.
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What else to keep in mind
On a Banting diet, you should avoid or significantly reduce the consumption of the following foods:
- High-carbohydrate products: This includes bread, pasta, rice, cereals, grains, and starchy vegetables like potatoes and corn.
- Refined sugars: Avoid foods and beverages that contain added sugars, such as soda, candy, pastries, and desserts.
- Processed snacks and packaged foods: Steer clear of processed snacks like chips, crackers, and cookies, as they often contain unhealthy fats and added sugars.
- Vegetable oils: Limit the intake of vegetable oils like soybean oil, corn oil, and canola oil, as they are high in omega-6 fatty acids and can disrupt the balance of omega-3 and omega-6 fats in the organism.
- Highly processed meats: Reduce consumption of processed meats like sausages, hot dogs, and deli meats, as they often contain additives, preservatives, and trans fats.
- High-sugar fruits: While fruits are generally healthy, some fruits are higher in sugar content. Limit your intake of high-sugar fruits like bananas, grapes, pineapples, and dried fruits.
- Legumes and beans: These include lentils, chickpeas, kidney beans, and black beans, which are higher in carbohydrates.
Get to know our appetizing lunch ideas for the Banting diet!
Grilled chicken salad: Tender, juicy grilled chicken breast served on a bed of crisp spinach and kale leaves, topped with colorful bell peppers and sliced avocado. Drizzled with a zesty lemon and olive oil dressing, this refreshing salad offers a perfect balance of protein, healthy fats, and leafy greens.
Beef stir-fry with broccoli and zucchini: Thinly sliced beef stir-fried with vibrant broccoli florets and tender zucchini, seasoned with a savory blend of garlic and ginger. This flavorful and nutritious dish is cooked in a light coconut oil sauce, adding a delightful hint of richness to the combination of tender beef and crunchy vegetables.
Salmon with asparagus and cauliflower mash: A perfectly grilled salmon filet with a crispy exterior, served alongside vibrant green asparagus spears. Accompanied by a creamy cauliflower mash infused with butter and garlic, this meal offers a delightful combination of omega-3 fatty acids, fiber-rich vegetables, and a velvety, low-carb alternative to traditional mashed potatoes.
While the Banting diet has gained popularity for its health benefits, it's important to be aware of the potential drawbacks associated with this eating approach:
- Nutrient deficiencies: The Banting diet restricts certain food groups, such as grains, legumes, and some fruits, which can lead to nutrient deficiencies. For example, the exclusion of whole grains may result in reduced fiber, B-vitamins, and minerals intake.
- Unsustainability: The restrictive nature of the diet, limited food choices, and social challenges can make it difficult to maintain over an extended period.
- Potential for increased saturated fat intake: While the Banting diet encourages the consumption of healthy fats, such as avocados and olive oil, it may also lead to an increased intake of saturated fats from sources like fatty meats, butter, and high-fat dairy products. High saturated fat intake has been linked to an increased risk of cardiovascular disease.
- Lack of individualization: This eating pattern may not suit everyone's individual needs and preferences. Some people require more carbohydrates for optimal energy levels, particularly those who engage in intense physical activity or have specific medical conditions.
Conclusions
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