7 Day Autoimmune Protocol (AIP) Specific Carbohydrate (SCD) Meal Plan with Shopping List

Are you struggling with an autoimmune condition or a digestive disorder such as Crohn's disease, Ulcerative colitis or Celiac disease? Do you find it challenging to prepare meals that suit your dietary needs? If yes, then you might benefit from the 7 day Autoimmune Protocol (AIP) and Specific Carbohydrate Diet (SCD) meal plan with Shopping List. This article covers everything you need to know about this meal plan, its benefits, how to prepare and follow it, and most importantly, how to stick to it.

Understanding Autoimmune Protocol (AIP) and Specific Carbohydrate Diet (SCD)

Autoimmune diseases are illnesses that occur when the body's immune system mistakenly attacks its tissues as if they were foreign. AIP is an elimination diet that can be beneficial for individuals with autoimmune conditions as it eliminates all the potential food triggers that can cause inflammatory reactions in the body. In contrast, SCD is a restrictive diet designed for those who suffer from digestive disorders that typically eliminate foods that are difficult to digest.

While both AIP and SCD have their differences, they share a common goal of reducing inflammation in the body. AIP focuses on eliminating foods that are known to cause inflammation, such as grains, dairy, and processed foods. SCD, on the other hand, eliminates complex carbohydrates that are difficult to digest, such as grains, starchy vegetables, and most dairy products.

It's important to note that both diets require careful planning and monitoring to ensure that individuals are getting all the necessary nutrients. Consulting with a healthcare professional or registered dietitian is recommended before starting either diet, especially for those with pre-existing medical conditions or nutrient deficiencies.

Why a 7-Day Meal Plan is Important in AIP and SCD?

Preparing meals that align with the AIP and SCD diets can be quite challenging, especially for first-timers. It can be time-consuming and even overwhelming to plan, shop and cook meals that exclude certain foods. A 7-Day meal plan can provide you with a road map, taking the guesswork out of planning, shopping and cooking. Additionally, a meal plan ensures that you are consuming a balanced diet, getting all the essential nutrients your body needs and helps minimize the risk of falling off the wagon.

Moreover, a 7-Day meal plan can help you save money by reducing food waste and preventing impulse purchases. By planning your meals in advance, you can make a grocery list of only the necessary ingredients, avoiding buying items that you may not use or need. This can also help you stick to your budget and avoid overspending on groceries.

How to Prepare for the AIP and SCD Meal Plan

The first step in preparing for the AIP and SCD diet meal plan is to find out which foods are allowed and which ones to avoid. Both diets are restrictive, and it's essential that you understand the ground rules to avoid any confusion. Once you have familiarized yourself with both diets, you can start planning your meals, using the shopping list provided in this article. It would also help to set aside time for meal prep and cooking. You'll be amazed by how much time you'll save when you have your meals planned ahead.

Another important aspect of preparing for the AIP and SCD meal plan is to make sure you have the necessary kitchen tools and equipment. For example, a good quality blender or food processor can be very helpful in preparing smoothies, soups, and sauces. You may also need a dehydrator if you plan on making your own snacks or jerky. Investing in these tools can make your meal prep easier and more efficient.

Finally, it's important to remember that the AIP and SCD diets are not just about what you eat, but also about how you eat. Both diets emphasize the importance of mindful eating, which means taking the time to savor and enjoy your food, and paying attention to how your body feels after eating. This can help you identify any trigger foods or digestive issues, and make adjustments to your diet accordingly. So, in addition to planning your meals and stocking up on kitchen tools, make sure to take the time to eat mindfully and listen to your body.

Day-by-Day Breakdown of the AIP and SCD Meal Plan

The following is a 7-Day comprehensive meal plan that combines both AIP and SCD diets:

Day 1:

• Breakfast: AIP Breakfast Sausage with Zucchini Noodles and Tomatoes
• Lunch: Chicken salad with AIP Mayo
• Dinner: Baked Salmon with Roasted Asparagus and Sautéed Spinach

Day 2:

• Breakfast: SCD Yogurt with Blueberries and Walnuts
• Lunch: AIP Chicken and Butternut Squash Soup
• Dinner: Lemon and Herb-Baked Chicken with Garlic Mashed Sweet Potatoes and Green Beans

Day 3:

• Breakfast: AIP Blueberry Banana Smoothie
• Lunch: AIP Tuna Salad with Green Salad and SCD Bread
• Dinner: Grilled Pork Chops with Sautéed Cabbage and Carrots

Day 4:

• Breakfast: SCD Nut Butter Pancakes with AIP Blueberry Sauce
• Lunch: Beef and Carrot Stew
• Dinner: AIP Meatballs with Spaghetti Squash and Marinara Sauce

Day 5:

• Breakfast: AIP Breakfast Sausage with Sautéed Kale and Sweet Potato Hash
• Lunch: AIP Waldorf Salad with Grilled Chicken
• Dinner: Baked Cod with Roasted Fennel and Red Potatoes

Day 6:

• Breakfast: SCD Zucchini and Apricot Bread with Nut Butter
• Lunch: AIP Turkey and Sweet Potato Chili
• Dinner: Grilled Flank Steak with Roasted Broccoli and Carrots

Day 7:

• Breakfast: AIP Breakfast Casserole
• Lunch: AIP Curry Chicken Salad with SCD Crackers
• Dinner: SCD Beef and Beet Stew

Breakfast Recipes for the AIP and SCD Meal Plan

Breakfast is the most important meal of the day, and you shouldn't skimp on it, especially when following a restrictive diet. Here are some AIP and SCD Breakfast recipes to get you started:

SCD Yogurt: This requires coconut milk, gelatin, honey, vanilla extract, and starter culture. Combine the ingredients and let the mixture ferment for approximately a day.

SCD Nut Butter Pancakes: You'll need almond butter, honey, eggs, baking soda, vanilla extract, and ghee. Mix the ingredients in a bowl, and cook the batter on a non-stick pan.

AIP Breakfast Sausage: This requires ground pork, dried sage, garlic, salt, and pepper. Mix up all the ingredients and form patties. Cook the patties for 2-3 minutes on each side until fully cooked.

Snack Ideas for the AIP and SCD Meal Plan

Snacking is an essential aspect of any diet, and AIP and SCD are no exceptions. Here are some snack ideas to keep you fueled throughout the day:

SCD Nut Butter Balls: These balls are made using almond butter, honey, and dark chocolate chips. Mix all the ingredients in a bowl, form into bite-size balls, and chill in the refrigerator.

AIP Carrot Fries: This requires Carrots cut into thin strips, olive oil, and sea salt. Toss carrots with olive oil, sprinkle with salt, and bake in the oven at 400 degrees for 20-25 minutes.

AIP Banana and Coconut Cream: This requires coconut cream, banana, and vanilla extract. Blend all the ingredients and chill overnight. Top with blueberries before serving.

Lunch Recipes for the AIP and SCD Meal Plan

Here are some AIP and SCD lunch recipes that you can try:

SCD Bread: To make an SCD bread, you'll need almond flour, coconut flour, eggs, applesauce, baking soda, and salt. Mix everything together and bake in the oven until it's golden brown.

AIP Chicken Soup: This requires chicken, carrots, celery, onion, garlic, bone broth, and herbs. Combine everything in a pot and let it simmer over low heat for 2-3 hours.

AIP Tuna Salad: This requires canned tuna, celery, green onions, avocado mayo, and lemon juice. Mix all the ingredients and serve with fresh lettuce leaves.

Dinner Recipes for the AIP and SCD Meal Plan

Here are some AIP and SCD dinner recipes that are easy to make and delicious:

AIP Meatballs: This requires ground turkey, carrots, parsley, garlic, onions, and herbs. Mix everything up, form balls, and bake in the oven until they're browned.

SCD Beef and Beet Stew: This requires grass-fed stew beef, beets, carrots, onions, tomatoes, and bone broth. Combine everything in a pot and let it simmer over low heat for 2-3 hours.

Lemon and Herb-Baked Chicken: You'll need chicken breasts, lemon juice, garlic, oregano, and thyme. Mix all the ingredients and bake in the oven until chicken is fully cooked.

Dessert Ideas for the AIP and SCD Meal Plan

Who doesn't love dessert? Here are some AIP and SCD dessert ideas to satisfy your sweet tooth:

AIP Blueberry Banana Smoothie: This requires banana, blueberries, coconut cream, and cinnamon. Blend all the ingredients until smooth.

SCD Coconut Flour Brownies: You'll need coconut flour, cocoa powder, eggs, vanilla extract, honey, and ghee. Mix all the ingredients in a bowl and bake in the oven until a toothpick comes out clean.

Tips for Sticking to Your AIP and SCD Diet During the Meal Plan

Transitioning to a new diet can be challenging and can take some time to get used to. Here are some tips that can help you stick to your AIP and SCD diet during the meal plan:

• Plan your meals ahead of time, shop for groceries, and set aside time for meal prep and cooking.
• Experiment with new foods and flavors to keep it exciting.
• Get your friends and family involved. Share your meal plan with them, and encourage them to join you.
• Be mindful of what you eat and how it affects your body.
• Track your progress, make adjustments, and celebrate your successes along the way.

Grocery Shopping Tips for Your AIP and SCD Meal Plan

When shopping for groceries for your AIP and SCD meal plan, here are some helpful tips:

• Shop for whole foods that are fresh and in season. Avoid processed foods, refined sugars, and grains.
• Read labels carefully. Many ingredients that you might think are healthy might not be compliant with AIP and SCD protocols.
• Buy in bulk. It's more cost-effective than buying small quantities of food.
• Shop at local farmer's markets to find fresh, seasonal produce.
• Don't be afraid to ask questions. If you're unsure about a product's ingredients, ask a store employee.

How to Modify Recipes to Fit Your Food Sensitivities

Modifying recipes to fit your food sensitivities might take some trial and error. Here are some tips:

• Substitute non-compliant ingredients with allowable ones. For example, use coconut flour instead of regular flour, or honey instead of sugar.
• Research alternatives to non-compliant ingredients. There are many blogs and recipe books that cater to AIP and SCD dieters.
• Experiment with different cooking methods. For example, instead of frying, try baking or roasting.
• Be creative. There are many ways to modify recipes to fit your food sensitivities. Don't be afraid to try new things.

In conclusion, following AIP and SCD diets can be challenging, but with proper planning and preparation, it can be a game-changer in improving your health and quality of life. The 7-Day meal plan, grocery shopping tips, and recipe ideas provided in this article are just a starting point. Do your research, experiment, and have fun with it. A healthy lifestyle is within your reach!