7 Day Paleo Specific Carbohydrate (SCD) Meal Plan with Shopping List
Are you looking to follow a Paleo Specific Carbohydrate (SCD) diet but don't know where to start? Look no further than this 7-day meal plan, complete with shopping list and recipes for breakfast, lunch, and dinner. In this article, we will go over what the Paleo SCD diet is and the benefits of following it. We will then dive into how to prepare for your meal plan and give you a detailed breakdown of each day's meals. Finally, we will offer tips for sticking to your plan, modifying it to fit your needs, and preparing your shopping list for the week ahead.
What is the Paleo Specific Carbohydrate (SCD) Diet?
The Paleo SCD diet is a variation of the Paleo diet that focuses on limiting carbohydrates such as grains and legumes. The goal of the diet is to improve digestion and restore gut health by eliminating foods that are hard to digest. The SCD in the diet's name stands for "Specific Carbohydrate Diet" and refers to the fact that only certain carbohydrates are allowed on the plan. In addition to restricting carbs, the Paleo SCD diet emphasizes whole, nutrient-dense foods like fruits, vegetables, meats, and healthy fats.
Research has shown that the Paleo SCD diet may be beneficial for individuals with digestive disorders such as Crohn's disease, ulcerative colitis, and irritable bowel syndrome (IBS). The diet's emphasis on nutrient-dense foods and elimination of processed foods may also lead to weight loss and improved overall health. However, it is important to note that the diet is restrictive and may be difficult to follow long-term. It is recommended to consult with a healthcare professional before starting any new diet plan.
The Benefits of Following a Paleo SCD Meal Plan
The Paleo SCD diet has been shown to have numerous benefits, including improved digestion, better blood sugar control, and reduced inflammation. By eliminating hard-to-digest carbohydrates and focusing on whole foods, the diet can help restore balance to your gut microbiome and improve overall health. Additionally, many people report feeling more energized and having better mental clarity when they follow the plan.
Another benefit of following a Paleo SCD meal plan is weight loss. The diet emphasizes nutrient-dense foods and eliminates processed foods and added sugars, which can lead to a reduction in calorie intake and weight loss. Additionally, the high protein content of the diet can help increase feelings of fullness and reduce cravings for unhealthy foods. Studies have shown that following a Paleo SCD diet can lead to significant weight loss and improvements in body composition.
How to Prepare for Your 7 Day Meal Plan
Before you get started, it's important to take some time to plan out your meals and make a shopping list. Decide which meals you will prepare and eat at home and which you will eat out or prepare ahead of time. It's also important to make note of any food allergies or sensitivities you have and modify the recipes accordingly. Once you have your meal plan and recipes, make a shopping list and head to the grocery store to pick up everything you need for the week.
Another important aspect of preparing for your 7 day meal plan is to consider the nutritional value of the meals you will be consuming. Make sure to include a variety of fruits, vegetables, whole grains, and lean proteins in your meal plan to ensure that you are getting all the necessary nutrients your body needs. You can also consult with a registered dietitian to help you create a well-balanced meal plan that meets your specific dietary needs.
Lastly, it's important to have a plan for leftovers. Many recipes can be doubled or tripled to provide leftovers for the next day's lunch or dinner. This can save you time and money, as well as reduce food waste. Make sure to store leftovers properly in airtight containers in the refrigerator or freezer to ensure their freshness and safety.
Day 1: Breakfast, Lunch, and Dinner Recipes
Breakfast: Sweet Potato Breakfast Bowl - This savory breakfast bowl is packed with protein and healthy fats. Start by roasting a sweet potato in the oven, then top with sautéed spinach, mushrooms, and ground turkey. Finish with a drizzle of olive oil and a sprinkle of sea salt and pepper.
Lunch: Grilled Chicken Salad - This colorful salad features a bed of mixed greens topped with grilled chicken, cherry tomatoes, avocado, and a simple homemade vinaigrette.
Dinner: Spaghetti Squash and Meatballs - This meal replaces traditional spaghetti with spaghetti squash noodles and is topped with homemade marinara sauce and meatballs made from ground beef.
Looking for a healthy snack to enjoy between meals? Try making a batch of homemade energy balls. These bite-sized treats are made with oats, nut butter, and honey, and can be customized with your favorite mix-ins like chocolate chips or dried fruit.
If you're looking to add more vegetables to your diet, try making a vegetable stir-fry for lunch or dinner. Simply sauté your favorite veggies like broccoli, bell peppers, and carrots in a wok or large skillet with a bit of oil and your favorite seasonings. Serve over brown rice or quinoa for a filling and nutritious meal.
Day 2: Breakfast, Lunch, and Dinner Recipes
Breakfast: Veggie Omelette - This filling omelette is loaded with veggies like bell peppers, onions, and mushrooms and topped with sliced avocado.
Lunch: Greek Salad with Grilled Shrimp - This refreshing salad features crispy romaine lettuce, cucumber, red onion, and feta cheese topped with grilled shrimp and a homemade Greek dressing.
Dinner: Stuffed Bell Peppers - This meal features stuffed bell peppers filled with ground beef, cauliflower rice, and diced tomatoes. Bake in the oven until tender and serve with a side salad.
Day 3: Breakfast, Lunch, and Dinner Recipes
Breakfast: Breakfast Skillet - This one-pan meal features scrambled eggs, sautéed kale, diced sweet potato, and bacon.
Lunch: Turkey and Avocado Lettuce Wraps - These tasty wraps are perfect for a quick and easy lunch. Simply wrap sliced turkey, avocado, and any other veggies you like in a few large lettuce leaves and enjoy.
Dinner: Baked Salmon with Roasted Vegetables - This meal pairs oven-baked salmon with a colorful mix of roasted veggies like bell peppers, zucchini, and eggplant.
Day 4: Breakfast, Lunch, and Dinner Recipes
Breakfast: Smoothie Bowl - Start your day off right with a nutrient-packed smoothie bowl. Blend together almond milk, frozen berries, spinach, and protein powder, then top with sliced banana and almond butter.
Lunch: Chicken Caesar Salad - This classic salad features grilled chicken, romaine lettuce, and homemade Caesar dressing.
Dinner: Beef Stir Fry - This meal is a quick and easy way to get your protein and veggies in one dish. Simply stir fry thinly sliced beef with chopped veggies like broccoli, bell peppers, and onions, and serve over cauliflower rice.
Day 5: Breakfast, Lunch, and Dinner Recipes
Breakfast: Breakfast Burrito Bowl - This tasty breakfast bowl features scrambled eggs, diced sweet potato, sautéed spinach, and salsa.
Lunch: Tuna Salad Stuffed Avocado - This fun twist on classic tuna salad features avocado halves filled with tuna salad made with canned tuna, celery, and mayo.
Dinner: Grilled Chicken with Roasted Vegetables - This simple dinner features grilled chicken breasts and a mix of roasted veggies like brussels sprouts, carrots, and parsnips.
Day 6: Breakfast, Lunch, and Dinner Recipes
Breakfast: Bacon and Egg Breakfast Salad - Salad for breakfast? Trust us, it works. This dish features crispy bacon, hard boiled eggs, and a mix of greens topped with a homemade vinaigrette.
Lunch: Greek Yogurt Chicken Salad - This creamy chicken salad is made with plain Greek yogurt instead of mayo and is served on a bed of mixed greens.
Dinner: Shrimp and Zucchini Noodles - This light and flavorful meal features sautéed shrimp and zucchini noodles in a garlic and lemon sauce.
Day 7: Breakfast, Lunch, and Dinner Recipes
Breakfast: Paleo Pancakes - These fluffy pancakes are made with almond flour, eggs, and coconut milk and are sweetened with a bit of honey.
Lunch: BLT Salad - This salad features crispy bacon, cherry tomatoes, and avocado on a bed of mixed greens with a homemade vinaigrette.
Dinner: Spicy Turkey Chili - This hearty chili features ground turkey, diced tomatoes, and a mix of spices like chili powder and cumin.
Tips for Sticking to Your Meal Plan
Sticking to a meal plan can be challenging, but it's important to remember why you started and the benefits you will reap from a healthy diet. To make it easier, try planning ahead by meal prepping for the week or keeping healthy snacks on hand for when cravings strike. Don't beat yourself up if you slip up once or twice - just learn from your mistakes and move on.
How to Modify the Meal Plan to Fit Your Needs
If you have any food allergies or sensitivities, it's important to modify the meal plan accordingly. For example, if you are allergic to shellfish, you can substitute chicken or beef in any of the shrimp recipes. Similarly, if you don't like a particular vegetable, feel free to substitute it with one you do like. The meal plan is meant to be a guide, so don't be afraid to make it your own.
Preparing Your Shopping List for the Week Ahead
Before heading to the grocery store, make a detailed shopping list of everything you need for the week. Organize the list by section of the store to make it easier and more efficient to shop. When in doubt, stick to the perimeter of the store, where whole, unprocessed foods are located. And don't forget to reference the approved foods list to make sure everything you're buying is Paleo SCD-approved.
A Comprehensive Guide to Paleo SCD Approved Foods
The Paleo SCD diet encourages whole, nutrient-dense foods and limits hard-to-digest carbohydrates. As such, the diet allows for foods like grass-fed meats, seafood, eggs, non-starchy vegetables, fruits, healthy fats, and nuts and seeds. On the other hand, the diet restricts foods like grains, legumes, refined sugars, and processed foods. For a comprehensive list of foods to eat and avoid on the diet, consult a Paleo SCD-approved foods list.
Following a healthy meal plan like the Paleo SCD diet can be challenging, but with a little planning and preparation, it's absolutely doable. Use this 7-day meal plan as a guide to get started, and modify it to fit your individual needs and preferences. With time, you'll find that eating delicious, whole foods can be a joy and help you feel your best.
