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Rob’s Vegan Banting Salad

Real Meal Revolution Official Demonstrations
Rob, GM at RMR has been Banting for years, but he recently went Vegan. With this recipe he shows you how it's possible to Bant eating a plant-based diet.

Rob Hichens: General Manager at Real Meal Revolution

I started eating a plant based diet about six months ago because I really just love the earthlings that we share this beautiful planet with too much. Having said that, plants are also so darn delicious when combined in the right ways. I eat a massive salad every day for lunch; it’s real, fresh, full of colour and packed with nutrients and healthy fats to keep me going for the rest of the day and into the night. I experiment with a variety of different ingredients in my salads, as long as it’s quick and easy to prepare during my lunch break. This recipe is one of my favourite creations.

When it comes to eating an animal-free diet you will find that your carbs will need to be slightly higher than with a typical Banting meal because most vegan proteins contain carbs. It is definitely possible to Bant as a vegan. Just focus on protein sources from legumes, seeds (especially hemp, pumpkin, chia seeds, sunflower), nuts (peanuts, almonds), spirulina, and lots of green leafy vegetables (spinach, broccoli, green beans, asparagus). It’s important to eat fermented foods to promote good gut health too. Healthy fats are a must – I get my fats from avo, seeds, nuts and a variety of healthy oils such as extra virgin olive oil and macadamia nut oil.


*A note on legumes and beans:

We have moved legumes and beans to Orange B in Banting 2.0, which means you can eat them in all phases, except for Transformation. Rob is in Preservation. If you're eating a plant-based diet it is impossible to follow strict Banting, even in Transformation because all plant-based proteins contain carbs - so carbs will be higher. A low carb diet can go up to 200g, therefore this salad is still Banting. You will need to pay particular attention to your carbs if you're insulin resistant though. The main objective when Banting as a Vegan is to eliminate all processed carbs and sugars and to fill up on healthy fats and to eat a variety of plant-based foods to get all of your vitamins, minerals and protein. For more info, read about the new Banting 2.0 lists



(Serves 1)

2 handfuls baby spinach

1 cup sliced cherry tomatoes

½ cup chickpeas

½ cup borlotti beans (or similar)

2 – 3 Tbsp sauerkraut

½ cup, thinly sliced baby marrow

½ cup roasted pumpkin

½ avocado

3 Tbsp mixed toasted seeds (pumpkin, sesame, sunflower, flax)

Drizzle of olive oil

Drizzle of balsamic vinegar or apple cider vinegar

Drizzle of Macadamia Nut Oil (optional)

Salt and Pepper to taste



Take a big bowl or large plate, create a bed of spinach and tomatoes, then drizzle some olive oil. In a separate bowl put your chickpeas, beans, baby marrow and add a splash of olive oil and balsamic, season and allow to sit for a few minutes.

Now add your marinated goodies above to your bowl, with a few tablespoons of kraut and your avo. Add a little macadamia nut oil for some extra fat and that nice nutty taste if you please and finally sprinkle your toasted seeds. Season to taste.

*no animals were harmed in the making of this meal

Nutritional info:

Carbs: 42g

Fat: 56g

Protein: 29g

We have a variety of vegan and vegetarian meal plans and recipes in the Online Program, sign up now.

Welcome to the Real Meal Revolution! This site will introduce you to the low-carb high-fat dietary concept of Banting (colloquially known as the Tim Noakes diet), and guide you through every facet of this life-changing health movement. You will learn how a low carb vegetable and high-fat diet is the healthiest and most sustainable weight loss eating plan, how eating fatty foods will lower your cholesterol levels, how sugar and carbohydrates cause insulin resistance, and the meaning and benefits of ketosis..

You may discover that your constant fatigue is a result of your high carb low fat diet; instead of constantly seeking out fat burning foods, you should be enjoying more natural fats like coconut oil and animal fat, while cutting out carbohydrates.

Take control of your health and weight by learning what to eat, how to plan your meals, how to shop, how to cook healthy recipes, and why Banting is the most sustainable healthy lifestyle. With the help of Jonno Proudfoot, you will learn how to change your life by not only improving your quality of life but by lengthening your life in a scientific and enjoyable way.