You’ll probably agree with me, there are a ton of 28 Day Diet’s online but get this, most come WITHOUT quantities.

Look…

…this blog post will show you every meal on the 28-day diet, with food quantities, I promise!

If followed correctly, you can lose up to 8kg’s in the next 28 days!

Here it is…

28 Day Diet Plan

Day	Breakfast	Snack	Lunch	Snack	Dinner
01	2 Egg Omlette with Cheese and mushrooms	Almonds, handful	Bread-less burger with Salad	Boiled egg	200g Fish with Veg
02	2 Boiled eggs with Tomato	Hummus with Celery	1 Bowl Sweet Potato Soup	Almonds, handful	Roast Chicken and Veg
03	2 Rasher Bacon, 2 eggs and Tomato	50g Lean Biltong	150g Chicken Avo Salad	Hummus with Celery	Bread-less Burger with 50g Sweet Potato Chips
04	Smoked Salmon and eggs	Boiled egg	200g Fish and Veggies	Salad	200g Pulled Pork and Salad
05	Half Cup Oats with Apple	Hummus with Celery	150g Pulled pork with coleslaw	Boiled egg	Pork Chops with Veg
06	Fruit Salad	Salad	200g Pork Chops with Veg	Hummus with Celery	250g Steak with Sweet Potato Wedges
07	Half Cup Oats with Banana	Boiled egg	Omelette with Bacon and Cheese	Salad	200g Leg of Lamb with veg
08	2 Scrambles eggs and Banana	Salad	Pizza Soup – Soup using pizza toppings	50g Lean Biltong	Pork Chops with Veg
09	Avo and Egg Salad	Almonds, handful	Chicken breast and sweet potato wedges	Hummus with Celery	200g Fish with Veg
10	2 Rasher Bacon, 2 eggs and Tomato	Boiled egg	Butternut Soup	Boiled egg	Roast Chicken and Veg
11	2 Boiled eggs with Tomato	Hummus with Celery	150g Chicken Avo Salad	Hummus with Celery	200g Fish with Veg
12	Half Cup Oats with Apple	Salad	150g Pulled pork with coleslaw	50g Lean Biltong	250g Steak with Sweet Potato Wedges
13	Smoked Salmon and eggs	Almonds, handful	Chicken breast and sweet potato wedges	Almonds, handful	200g Pulled Pork and Salad
14	Avo and Egg Salad	Hummus with Celery	150g Pulled pork with coleslaw	Salad	Roast Chicken and Veg
15	Half Cup Oats with Banana	50g Lean Biltong	Butternut Soup	Almonds, handful	200g Fish with Veg
16	2 Rasher Bacon, 2 eggs and Tomato	Boiled egg	150g Fish with Avo Salad	Hummus with Celery	Bread-less Burger
17	2 Scrambles eggs and Banana	Almonds, handful	Bread-less burger with Salad	Boiled egg	Roast Chicken and Veg
18	Half Cup Oats with Apple	Hummus with Carrots	150g Chicken Avo Salad	Almonds, handful	200g Steak with Veg
19	Fruit Salad	Hummus with Celery	Omelette with Bacon and Cheese	Salad	200g Pulled Pork and Salad
20	Avo and Egg Salad	Salad	150g Pulled pork with coleslaw	50g Lean Biltong	200g Steak with Sweet Potato Wedges
21	2 Rasher Bacon, 2 eggs and Tomato	Almonds, handful	Bread-less burger with Salad	Almonds, handful	Roast Chicken and Veg
22	2 Scrambles eggs and Banana	50g Lean Biltong	Butternut Soup	Boiled egg	200g Fish with Veg
23	2 Egg Omlette with Cheese and mushrooms	Boiled egg	Omelette with Bacon and Cheese	Hummus with Celery	200g Fish with Veg
24	Half Cup Oats with Apple	Hummus with Carrots	150g Fish with Avo Salad	50g Lean Biltong	Bread-less Burger with 50g Sweet Potato Chips
25	2 Rasher Bacon, 2 eggs and Tomato	Salad	Bread-less burger with Salad	Almonds, handful	Roast Chicken and Veg
26	2 Egg Omlette with Cheese and mushrooms	Almonds, handful	Chicken breast and sweet potato wedges	Salad	200g Pulled Pork and Salad
27	Smoked Salmon and eggs	Boiled egg	150g Pulled pork with coleslaw	50g Lean Biltong	Roast Chicken and Veg
28	Fruit Salad	50g Lean Biltong	Omelette with Bacon and Cheese	Boiled egg	200g Fish with Veg

If you need to find some meal alternatives for the above, make sure you check out our Banting Green List. It contains a full list of healthy foods you can use while being on this diet.

28 Diet Plan Tips:

• Use left overs from the night before for lunch.
• Remember, mix and match meals if you wish.
• If you don’t eat a specific food, swop for another food item.

Drinks while on the diet:

• Stay away from all sugary drinks. Including fruit juices!
• Black tea, coffee, and Green Tea are allowed.
• Limit alcohol intake. If you do drink try limit yourself to wine or spirits without mix.

How much weight will you lose?

When following this 28 Day Eating Plan, there is a good chance that you’ll begin noticing results really early on. Some people even lose 2 to 3 kgs in the very first week.

But there is a catch

Most people will find that the first week or so is really tough. Decreasing the number of calories that you consume can be difficult, but remember that it’ll pay off significantly in the long run.

As your body begins to cleanse itself, you’ll notice headaches and a lack of energy. Once those side effects pass, you’ll begin to feel much better and you’ll start to notice the results.

Basic Principles of the 28 Day Diet

Believe it or not, losing weight in just 28 days can be easy and you’ll find that out firsthand. To achieve your goals, you just need to follow some basic principles.

• You should always eat at least one gram of protein for each 500g of body-weight.
• Keep carbohydrate intake low. Shoot for around 100 to 150 grams of carbs per day.
• Stay away from all Sugar.

You’ll Still Eat Delicious Foods

When following the 28 Day Diet, you’ll be surprised that you’ll still get to consume plenty of delicious foods. For breakfast, you’ll be allowed a protein salad. On another day, you’ll be able to enjoy hummus and celery. On Sunday, you even get to eat eggs and bacon.

Unfortunately…

Switching from soda to water can be difficult, but you can do it. On average, you should be consuming 2 liters of water each day.

As long as you stick with the basics principles below, you’ll be able to lose weight and still eat delicious foods.

Understanding the 28 Day Diet

Almost everyone out there would like to lose a little bit of weight. Unfortunately, losing weight isn’t always simple or easy. Most people realize that losing weight requires them to consume a low-calorie diet while working out and exercising regularly.

People overwhelm themselves with questions like; what foods are acceptable? Is it really possible to lose weight in a short span of time? These answers do not always come easily.

Thankfully, the 28 Day Diet is designed to provide you with a path to weight loss in just a month’s time. Below, you’ll learn all about this unique diet plan.

Mix It Up, Pick and Choose Meals from Different Days

When following a 28 Day Diet Plan, you should really let yourself have a little freedom. Do not feel obligated to follow a calendar that consists of pre-planned meals. Instead, you should pick and choose. Just follow the basic rules above and you’ll be fine.

Also, remember to mix it up and have fun with it. Making things unique and original will help you remain on the straight and narrow. The 28-day diet plan below only serves as a guideline. If you would like to mix the days, go ahead.

If you have any questions about this diet, please scroll down and leave a comment. If you liked this diet, please share it with your friends by clicking on one of the social icons on your screen. It’s literally the only way my content gets out there. 🙂

*28 Day Diet Disclaimer

This content is to be used for educational purposes only. It is in no way intended to treat, cure, or diagnose any medical or health condition. This content does not substitute medical advice. Before starting any diet, weight loss product, or fitness program, ALWAYS consult with your DR first. By using this diet, you have read and understood this 28-day diet Disclaimer.