7 Day Low Carb Specific Carbohydrate (SCD) Meal Plan with Shopping List

Are you looking for a low carb meal plan that is also specific carbohydrate diet (SCD) friendly? Look no further than our 7 day meal plan that is designed to help you stick to your SCD goals while also keeping your carbohydrate intake low. In this article we will explain what the SCD is and how it works, the benefits of a low carb diet, what to expect during your first 7 days on the SCD meal plan, as well as share sample recipes for breakfast, lunch, dinner, and snacks. Plus, we'll provide tips on how to stick to a low carb diet when eating out, preparing your shopping list for the SCD meal plan, where to shop for SCD-friendly foods, and how to save money while shopping.

What is the Specific Carbohydrate Diet (SCD) and how does it work?

The Specific Carbohydrate Diet (SCD) is a diet that was originally developed by Dr. Sidney V. Haas to treat digestive disorders such as Crohn’s disease, ulcerative colitis, celiac disease, and irritable bowel syndrome (IBS). The SCD is based on the premise that certain carbohydrates are not digested properly by those with digestive disorders. Therefore, the goal of the diet is to eliminate those specific carbohydrates from the diet which can help to reduce inflammation and improve gut health. The SCD is a restrictive diet that eliminates grains, most dairy, and processed foods. It focuses on whole foods such as fruits, vegetables, and protein-rich foods such as meat, poultry, and fish.

To follow the SCD, one must be committed to eliminating all prohibited foods and sticking to the allowed foods for an extended period of time.

Research has shown that the SCD can be effective in reducing symptoms of digestive disorders. A study published in the Journal of Pediatric Gastroenterology and Nutrition found that children with Crohn’s disease who followed the SCD for 12 weeks had significant improvements in their symptoms and inflammation levels. Another study published in the World Journal of Gastroenterology found that adults with ulcerative colitis who followed the SCD for six months had significant improvements in their symptoms and quality of life.

It is important to note that the SCD is a highly individualized diet and may not work for everyone. It is recommended to work with a healthcare professional or registered dietitian to ensure that the diet is appropriate and nutritionally balanced for your specific needs. Additionally, the SCD may be difficult to follow for some individuals due to its restrictive nature, and it may require significant planning and preparation to maintain the diet long-term.

The Benefits of a Low Carb Diet

There are many benefits to a low carb diet. One of the main benefits is weight loss. When you reduce your carbohydrate intake, your body is forced to burn stored fat for energy which can lead to weight loss. Additionally, a low carb diet can help to stabilize blood sugar levels, improve insulin sensitivity, and reduce the risk of type 2 diabetes. Some studies have also found that a low carb diet can improve cholesterol levels and reduce the risk of heart disease.

Another benefit of a low carb diet is that it can help to reduce cravings and hunger pangs. When you consume carbohydrates, your blood sugar levels spike and then crash, leading to feelings of hunger and cravings for more carbs. By reducing your carb intake, you can avoid these spikes and crashes, and feel fuller for longer periods of time. This can make it easier to stick to a healthy eating plan and avoid overeating.

What to Expect During the First 7 Days on the SCD Meal Plan

When starting the SCD meal plan, it’s important to remember that it will take time for your body to adapt to the new way of eating. You may experience some symptoms such as headaches, fatigue, and digestive issues. These symptoms are generally temporary and should subside within a week. It’s important to stay hydrated and get plenty of rest during this transition time.

You may also experience cravings for foods that are not allowed on the SCD. It’s important to stay committed to the diet and remind yourself of the benefits you will gain from following the meal plan.

During the first 7 days on the SCD meal plan, it’s important to focus on simple, easy-to-digest foods such as lean proteins, vegetables, and fruits. Avoiding complex carbohydrates and processed foods will help your body adjust to the new diet. It’s also important to plan your meals ahead of time and have healthy snacks on hand to avoid temptation. Remember, the first week is the hardest, but it will get easier as your body adjusts to the new way of eating.

How to Prepare for a Successful Week on the SCD Meal Plan

The key to success for any meal plan is preparation. To prepare for a successful week on the SCD meal plan, take the time to plan out your meals and snacks for the week. Make sure to have plenty of SCD-friendly foods on hand and avoid keeping foods in the house that are not allowed on the diet. It can also be helpful to meal prep ahead of time to make it easier to stick to the meal plan throughout the week.

In addition to meal planning and prepping, it's important to stay hydrated while on the SCD meal plan. Drinking plenty of water throughout the day can help with digestion and keep you feeling full. You can also incorporate herbal teas or infused water for added flavor and health benefits. Another tip is to keep healthy snacks on hand, such as nuts, seeds, and fresh fruits and vegetables, to avoid reaching for processed or sugary snacks when hunger strikes. By following these tips and staying committed to the SCD meal plan, you can set yourself up for a successful and healthy week.

Sample Breakfast Recipes for the SCD Meal Plan

Here are some sample breakfast recipes that are SCD-friendly:

• Scrambled eggs with spinach and diced tomatoes
• Almond flour pancakes topped with fresh berries
• Crispy prosciutto and egg cups

It is important to note that the SCD meal plan is a specific diet designed to help manage symptoms of certain digestive disorders. This diet focuses on eliminating certain carbohydrates and sugars that can be difficult for the body to digest. Therefore, it is important to consult with a healthcare professional before starting this meal plan.

Additionally, while these breakfast recipes are SCD-friendly, it is important to ensure that all ingredients used in the recipes are also SCD-compliant. This may require some research and label-reading, as many packaged foods contain additives and ingredients that are not allowed on the SCD meal plan.

Sample Lunch Recipes for the SCD Meal Plan

Here are some sample lunch recipes that are SCD-friendly:

• Grilled chicken salad with mixed greens and avocado
• Roasted vegetable frittata
• Crisp lettuce wraps filled with turkey, sliced apples, and avocado

It is important to note that the Specific Carbohydrate Diet (SCD) is a restrictive diet that eliminates certain types of carbohydrates. Therefore, it is important to carefully read ingredient labels and choose recipes that adhere to the SCD guidelines. Some other SCD-friendly lunch options include tuna salad with lettuce wraps, zucchini noodles with homemade tomato sauce, and grilled salmon with roasted vegetables.

Sample Dinner Recipes for the SCD Meal Plan

Here are some sample dinner recipes that are SCD-friendly:

• Grilled salmon with roasted brussels sprouts
• Slow cooked beef stew with carrots and sweet potatoes
• Spaghetti squash with homemade tomato sauce and ground beef

For those who prefer vegetarian options, a delicious SCD-friendly dinner recipe is roasted eggplant with quinoa and sautéed spinach. Simply slice the eggplant, brush with olive oil, and roast in the oven until tender. Cook the quinoa according to package instructions and sauté the spinach with garlic and a pinch of salt. Serve the roasted eggplant on a bed of quinoa and spinach for a satisfying and nutritious meal.

If you're looking for a quick and easy SCD-friendly dinner option, try making a stir-fry with your favorite vegetables and protein. Use coconut aminos instead of soy sauce for a gluten-free and SCD-friendly alternative. Serve over cauliflower rice for a low-carb and nutrient-dense meal.

Snack Ideas for the SCD Meal Plan

Here are some SCD-friendly snack ideas:

• Apple slices with almond butter
• Homemade kale chips
• Celery sticks with tuna salad

Tips for Sticking to a Low Carb Diet when Eating Out

Eating out while on a low carb diet can be challenging, but it’s not impossible. Here are some tips for sticking to your low carb diet when dining out:

• Choose a protein-based dish such as steak or chicken and ask for a side of vegetables instead of a starchy side
• Ask for dressings and sauces on the side so you can control the amount you consume
• Avoid bread and other carb-heavy foods such as pasta and rice
• Look for restaurants that offer SCD-friendly options on their menu

Preparing Your Shopping List for the SCD Meal Plan

Before grocery shopping for the SCD meal plan, it’s important to create a shopping list. Here are some SCD-friendly foods to include on your shopping list:

• Vegetables such as spinach, broccoli, cauliflower, and zucchini
• Fruits such as apples, berries, and bananas
• Protein sources such as chicken, beef, fish, and eggs
• Nuts and seeds such as almonds, walnuts, and chia seeds

Best Places to Shop for SCD-Friendly Foods

Some of the best places to shop for SCD-friendly foods include natural food stores such as Whole Foods and Trader Joe's, as well as online retailers such as Amazon and Thrive Market. Local farmers markets can also be a great source for fresh produce.

How to Save Money while Shopping for the SCD Meal Plan

Grocery shopping for the SCD meal plan can be expensive, but there are ways to save money. Here are some tips:

• Buy in bulk
• Shop sales and use coupons
• Stick to seasonal produce
• Compare prices between stores

By following our 7 day low carb specific carbohydrate (SCD) meal plan, you can achieve your health goals while not sacrificing great-tasting food. With the help of our shopping list, tips for staying committed to the SCD, and delicious meal ideas, you can look forward to a healthier and happier you.