Banting Diet Food List | Low Carb Love

Banting Diet Green Food List – FREE pdf download

So you’ve decided to jump on the proverbial banting band-wagon, and why shouldn’t you? It’s a healthy eating lifestyle that encourages you to eat real unprocessed food, including steak, cheese, eggs and butter! But once you realise that the shelves of the supermarkets are stocked full with items that are loaded with sugar, preservatives and other things you can’t pronounce, you start to wonder, what can you actually eat when following a Banting diet? That’s why we have put together this easy Banting Diet Green Food List for you.

The Banting Diet Green Food List are all of the healthy foods that you can eat relatively freely while following a banting lifestyle. Most of the foods on this list are below 5g of carbohydrates per serving size.

For each food item on the Banting Green Food list you will be able to see the average calorie, fat, carbohydrate, fibre, net carbs and protein for each item per serving. Now you can easily calculate how many carbs or net carbs you are eating per day. If your aim is weight-loss, you probably want to stick to a maximum of 25g of net carbs or 50g of total carbs per day.

Don’t forget that fat is your friend, because it is going to keep you fuller for longer. We’ve been told for years that fat was bad, but now that it’s back in our diets, it is good, oh so good! I often add a tablespoon of coconut oil or MCT (medium chain triglyceride) oil into my breakfast (either a smoothie or chia porridge), or if I’m making eggs, I won’t skimp on the butter! Breakfast is the perfect meal to get the day started so that you don’t feel like you’re starving (which is a sure-fire way to start craving sugary foods).

Also, don’t overdo the protein, because too much can kick you out of fat burning mode. There is a myth running around that Banting is a high protein diet, I’m sorry for the meat lovers but this is incorrect. The Banting diet is high in fat, moderate in protein and low in carbs.

If you want to calculate how much Fat, Carbohydrate and Protein you should be having (because everybody is different), head on to this website, they have a great little free calculator called the “Keto Calculator” which will ensure that your body remains in fat burning (not storing) mode.

And because we love you “this much” (it’s a lot I promise), we’ve put together a FREE PDF version of the Banting Diet Green list that you can download. Print it, laminate it and stick it on your fridge! You can even forward it to your friends. #lovingissharing

 Download the Banting Diet GREEN Food List - Free PDF

The Banting Diet Green Food List

ANIMAL PROTEIN SERVING SIZE CALORIES(kcal) FAT(g) CARBS(g) FIBRE(g) NET CARBS(g) PROTEIN(g)
Bacon 2 Slices 92 9 2 0 2 4
Beef Mince Lean 85g 222 15 0 0 0 21
Beef Steak or Stewing Steak 85g 213 12 0 0 0 24
Calamari 85g 134 1,2 1,4 0 1,4 28
Chicken Breast (without skin) 85g 138 3 0 0 0 27
Chicken Roast (with skin) 85g 203 12 0 0 0 23
Duck Roast (with skin) 85g 285 24 0 0 0 15
Egg Whites 2 Large 34 0 0,5 0 0,5 7
Eggs (whole) 1 Large 72 5 0,5 0 0,5 6
Fish, Salmon 85g 117 3 0 0 0 21
Fish, Tuna (canned in oil) 60g 396 1,3 0,6 0,6 0 16
Fish, Tuna (canned in water) 60g 70 0 0 0 0 15
Fish, White (e.g. Hake, Sole) 115g 98 2 0 0 0 17
Ham, Cold Meat 30g 35 1 1 0 1 5
Lamb, Chop or Roast 85g 249 18 0 0 0 21
Ostrich 85g 123 2,2 0 0 0 24
Pork Chops 85g 171 9 0 0 0 21
Pork Ribs (no marinade) 86g 312 24 0 0 0 24
Port Roast, Loin 85g 210 12 0 0 0 24
Pork Sausage (no sugar) 1 Sausage 102 9 0 0 0 7
Prawns 85g 84 1 0 0 0 18
Turkey Roast (with skin) 85g 159 6 0 0 0 24

 

VEGETABLES SERVING SIZE CALORIES(kcal) FAT(g) CARBS(g) FIBRE(g) NET CARBS(g) PROTEIN(g)
Artichoke 1 Medium (128g) 60 0,2 13 7 6 4,2
Asparagus 3 Spears (48g) 9 0 1,8 0,9 0,9 1,2
Aubergine (aka Eggplant or Brinjal) 1 Cup (82g) 20 0,2 4,8 2,5 2,3 0,8
Avocados Half Medium Avo 161 14,5 8,5 7 1,5 4
Baby Marrows (aka Courgettes or Zucchini) 3 Small (100g) 17 0,3 3,1 1 2,1 1,2
Broccoli 100g 34 0,4 7 2,6 4,4 2,8
Brussel Sprouts 5 Sprouts (95g) 40,8 0,3 8,6 3,6 5 3,2
Cabbage 1 Cup (89g) 22 0,1 5 2,2 2,8 1,1
Cauliflower 1 Cup (107g) 27 0,3 5 2,1 2,9 2
Celery 1 Medium (40g) 6 0,1 1,2 0,6 0,6 0,3
Cucumber Half Cup (52g) 8 0,1 1,9 0,3 1,6 0,3
Garlic 1 Clove (3g) 5 0 1 0,1 0,9 0,2
Gem Squash Half Squash 39 0,3 5,9 0,5 5,4 2,8
Green Beans 10 Beans (55g) 17 0,1 3,9 1,9 2 1
Leeks 1 Small (50g) 30,5 0,2 7 0,9 6,1 0,7
Lettuce 1 Cup (36g) 5 0 1 0,5 0,5 0,5
Mushrooms (button) Half Cup (35g) 8 0,1 1,1 0,3 0,8 1,1
Olives 5 Small (16g) 20 1,5 1 0,5 0,5 0,2
Onions 1 Medium (100g) 40 0,1 9 1,7 7,3 1,1
Patty Pans 4 Large (100g) 18 0,2 3,8 1,2 2,6 1,2
Peppers 1 Medium (119g) 24 0,2 6 2 4 1
Pumpkin 1 Cup (116g) 30 0,1 8 0,6 7,4 1,2
Radishes 4 Medium (18g) 2,8 0 0,6 0,3 0,3 0,1
Sauerkraut (fermented cabbage) 100g 19 0,1 4,3 2,9 1,4 0,9
Spinach 1 Cup (30g) 7 0,1 1,1 0,7 0,4 0,9
Spring Onions 2 Medium (25g) 8 0 1,8 0,7 1,1 0,5
Swiss Chard 1 Cup (36g) 7 0,1 1,4 0,6 0,8 0,6
Tomatoes 1 Small (91g) 16 0,2 3,5 1,1 2,4 0,8
Tomatoes, Cherry or Baby 5 Small (85g) 14,8 0,2 3,4 1 2,4 0,7

 

FATS & OILS SERVING SIZE CALORIES(kcal) FAT(g) CARBS(g) FIBRE(g) NET CARBS(g) PROTEIN(g)
Animal Fat (e.g. Duck, Bacon) 1 Tbsp 117 13 0 0 0 0
Avocado Oil 1 Tbsp 124 14 0 0 0 0
Butter 1 Tbsp 102 12 0 0 0 0
Cocoa Butter 1 Tbsp 120 14 0 0 0 0
COCONUT OIL 1 Tbsp 117 14 0 0 0 0
Flaxseed Oil 1 Tbsp 120 14 0 0 0 0
Ghee  1 Tbsp 112 13 0 0 0 0
Lard  1 Tbsp 115 13 0 0 0 0
MACADAMIA OIL 1 Tbsp 120 14 0 0 0 0
Mayonnaise (full fat only) 1 Tbsp 91 10 0,5 0 0,5 0
MCT OIL (MEDIUM CHAIN TRIGLYCERIDE) 1 Tbsp 100 14 0 0 0 0
Olive Oil 1 Tbsp 119 14 0 0 0 0

 

DAIRY (Full Cream) SERVING SIZE CALORIES(kcal) FAT(g) CARBS(g) FIBRE(g) NET CARBS(g) PROTEIN(g)
Cheese, Blue 30g 106 8,7 0,7 0 0,7 6,3
Cheese, Brie 30g 100,2 8,4 0,1 0 0,1 6,3
Cheese, Cheddar 30g 120,6 9,9 0,4 0 0,4 7,5
Cheese, Feta 30g 79,2 6,3 1,2 0 1,2 4,2
Cheese, Mozzarella 30g 84 5,1 0,9 0 0,9 8,4
Cheese, Parmesan 1 Tbsp 22 1,4 0,2 0 0,2 1,9
Cheese, Ricotta 30g 52,2 3,9 0,9 0 0,9 3,3
Cottage Cheese 30g 29,4 1,3 1 0 1 3,3
Cream 50ml 172 17,5 1,7 0,3 1,4 1,1
Cream Cheese 30g 102,6 10,2 1,2 0 1,2 1,8
Greek Yoghurt 50g 29,5 0,2 1,8 0 1,8 5
Milk 100ml 62,5 3,4 5 0 5 3,2
Sour Cream 30g 57,9 6 0,9 0 0,9 0,6

 

NUTS & SEEDS SERVING SIZE CALORIES(kcal) FAT(g) CARBS(g) FIBRE(g) NET CARBS(g) PROTEIN(g)
ALMOND MEAL (or Flour) 100g 575 49,4 21,5 12,3 9,2 21,2
CHIA MEAL 30g 145,8 9,3 12,6 10,2 2,4 5,1
Coconut Fine or Flakes 100g 353,7 33,8 15 8,8 6,2 3,4
FLAXSEED FLOUR 100g 492 34 34,3 27,9 6,4 19,5
NUTS, ALMONDS 30g 172,8 14,8 6,4 3,7 2,7 6,4
Nuts, Brazil 30g 196,8 19,8 3,6 2,4 1,2 4,2
Nuts, Hazelnut 30g 188,4 18,3 5,1 3 2,1 4,5
Nuts, Macadamia 30g 214,5 22,8 4,2 2,7 1,5 2,4
Nuts, Pecans 30g 207 21,6 4,2 3 1,2 2,7
Nuts, Pine 30g 201,9 20,4 3,9 1,1 2,8 4,2
Nuts, Walnut 30g 196,2 19,5 4,2 2,1 2,1 4,5
SEEDS, CHIA 30g 145,8 9,3 12,6 10,2 2,4 5,1
Seeds, Flaxseed (aka Linseed) 30g 147,6 10,2 10,3 8,4 1,9 5,9
Seeds, Pumpkin 30g 133,7 5,8 16,1 4,2 11,9 5,6
Seeds, Sesame 30g 171,9 15 6,9 3,6 3,3 5,4
Seeds, Sunflower 30g 174,6 14,9 7,2 3,3 3,9 5,8

 

BAKING AIDS, SWEETENERS & OTHER SERVING SIZE CALORIES(kcal) FAT(g) CARBS(g) FIBRE(g) NET CARBS(g) PROTEIN(g)
CINNAMON CHIA PORRIDGE – PLAIN 30g 144,3 10,4 5,5 2,4 3,1 3,7
CINNAMON CHIA PORRIDGE – XYLITOL 30g 165,1 9,8 5,6 2,3 3,3 3,5
Cocoa Powder (unsweetened) 1 Tbsp (5g) 12 1 3 2 1 1
CRUMPET PRE-MIX 2 Crumpets 198,3 16,8 7,4 2,6 4,8 7,2
ERYTHRITOL 1 tsp (3g) 0 0 1 0 0 0
Guar Gum 1 tsp (3g) 10,4 0,1 2,6 2,6 0 0,1
PIZZA BASE PRE-MIX 1 Slice Baked Base (35g) 449,9 36,6 10,2 7,6 2,6 16,1
Psyllium Husks 3 tsp (9g) 34 0 8 7 1 0
ROSEMARY FLAX BREAD PRE-MIX 1 Slice Baked (30g) 147,8 11,8 2,6 2,5 0,1 4,8
STEVIA 2g 0 0 0 0 0 0
Vanilla Extract 1 Tbsp (13g) 38 0 1,6 0 1,6 0
Xanthan Gum 1 tsp (3g) 8,7 0 1,8 1,8 0 0
XYLITOL 5g 17 0 5 0 0,6 0
XYLITOL (FINE POWDER OR ‘ICING’) 5g 17 0 5 0 0,6 0