7 Day Specific Carbohydrate (SCD) Intermittent Fasting Meal Plan with Shopping List

If you're looking to improve your health and lose weight, the Specific Carbohydrate Diet (SCD) combined with intermittent fasting might be just what you need. In this article, we'll take you through a 7 day meal plan for SCD and intermittent fasting, along with a shopping list to help you stay organized and on track.

What is the Specific Carbohydrate Diet (SCD)?

The Specific Carbohydrate Diet (SCD) is a diet that limits certain types of carbohydrates to help improve gut health and reduce inflammation. It was originally developed to treat digestive conditions like Crohn's disease, ulcerative colitis, and celiac disease, but it has gained popularity among people looking to improve their overall health and wellness.

The diet eliminates complex carbohydrates like grains, starches, and sugars, and focuses on eating nutrient-dense foods like fruits, vegetables, meats, and fats. Foods that are allowed on the diet include fresh fruits and vegetables, lean meats, fish, eggs, nuts, and healthy fats like olive oil and avocado.

One of the key principles of the SCD is to avoid processed foods and additives, as they can be difficult for the gut to digest and may contribute to inflammation. This means that many packaged and convenience foods are off-limits on the diet, and it requires a significant amount of meal planning and preparation.

While the SCD has not been extensively studied in clinical trials, some research suggests that it may be effective in reducing symptoms of digestive conditions like Crohn's disease and ulcerative colitis. However, it is important to note that the diet is not appropriate for everyone and should be undertaken with the guidance of a healthcare professional.

How does Intermittent Fasting work?

Intermittent fasting is a way of eating that cycles between periods of fasting and eating. It has been shown to have many health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.

There are different types of intermittent fasting, but the most common approach is to fast for 16 hours and then eat during an 8-hour window. This is sometimes referred to as the “16/8” method. During the fasting period, you can have water, tea, or coffee, but no food.

Intermittent fasting works by putting your body into a state of ketosis, where it starts burning stored fat for energy instead of glucose from food. This leads to weight loss and improved insulin sensitivity, as your body becomes more efficient at using insulin to regulate blood sugar levels. Additionally, intermittent fasting has been shown to reduce inflammation in the body, which can help prevent chronic diseases such as heart disease and cancer.

The Benefits of Combining SCD and Intermittent Fasting

The combination of SCD and intermittent fasting can be a powerful tool for improving gut health, reducing inflammation, and achieving weight loss. By eliminating complex carbohydrates and focusing on nutrient-dense foods, you can improve your digestion and reduce inflammation in your body. By incorporating intermittent fasting, you can give your body time to rest and repair, and help improve insulin sensitivity.

Another benefit of combining SCD and intermittent fasting is that it can help regulate blood sugar levels. By reducing the amount of carbohydrates consumed and giving the body time to rest between meals, the body can better regulate insulin levels and prevent spikes in blood sugar. This can be especially beneficial for individuals with type 2 diabetes or insulin resistance.

In addition, the combination of SCD and intermittent fasting can also improve mental clarity and focus. By reducing inflammation in the body and providing the brain with nutrient-dense foods, individuals may experience improved cognitive function and increased productivity. Intermittent fasting has also been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons in the brain.

Who can benefit from the SCD and Intermittent Fasting?

The SCD and intermittent fasting can benefit anyone looking to improve their gut health, reduce inflammation, and achieve weight loss. It can be particularly helpful for people with digestive conditions like Crohn's disease and ulcerative colitis, as well as people with insulin resistance or type 2 diabetes.

In addition, studies have shown that the SCD and intermittent fasting may also have potential benefits for reducing the risk of certain cancers, improving brain function, and increasing longevity. However, more research is needed in these areas to fully understand the extent of these benefits.

Preparing for an SCD and Intermittent Fasting Meal Plan

Before starting an SCD and intermittent fasting meal plan, it is important to talk to your doctor to make sure it is right for you. You should also stock up on plenty of fresh fruits and vegetables, lean meats, fish, eggs, nuts, and healthy fats like olive oil and avocado.

Some people may experience an adjustment period as they transition to the SCD and intermittent fasting. This may include symptoms like fatigue and headaches. These usually subside after a few days, but if you experience any severe or persistent symptoms, you should talk to your doctor.

It is also important to stay hydrated during the SCD and intermittent fasting meal plan. Drinking plenty of water and other non-caloric beverages like herbal tea can help you stay hydrated and reduce hunger pangs. Additionally, it is recommended to avoid sugary drinks and alcohol during this time.

What to include in your SCD and Intermittent Fasting Shopping List?

To make sure you have everything you need for your SCD and intermittent fasting meal plan, make a shopping list that includes plenty of fresh produce, lean proteins, and healthy fats. Here are some ideas to get you started:

Leafy greens like spinach, kale, and lettuce
Cruciferous vegetables like broccoli, cauliflower, and cabbage
Low-starch fruits like berries, apples, and pears
Lean meats like chicken, turkey, and fish
Eggs
Nuts and seeds like almonds, walnuts, chia seeds, and flax seeds
Healthy fats like olive oil, coconut oil, and avocado

It's also important to include some SCD and intermittent fasting-friendly snacks in your shopping list. Some great options include:

Raw veggies with hummus or guacamole
Hard-boiled eggs
Apple slices with almond butter
Trail mix with nuts and seeds
Beef or turkey jerky
Low-sugar protein bars

Having these snacks on hand can help you stay on track with your meal plan and avoid reaching for unhealthy options when hunger strikes.

Day 1: Sample Breakfast, Lunch, Dinner and Snack Plan

Here is a sample meal plan for day 1 of your SCD and intermittent fasting plan:

Breakfast: Scrambled eggs with spinach and avocado
Lunch: Grilled chicken with roasted vegetables
Dinner: Baked salmon with cauliflower rice
Snacks: Apple slices with almond butter

It is important to note that this meal plan is just a sample and can be adjusted to fit your individual needs and preferences. When following the SCD and intermittent fasting plan, it is recommended to focus on whole, nutrient-dense foods and to avoid processed and sugary foods. Additionally, it is important to stay hydrated throughout the day by drinking plenty of water and other non-sugary beverages.

Day 2: Sample Breakfast, Lunch, Dinner and Snack Plan

Here is a sample meal plan for day 2 of your SCD and intermittent fasting plan:

Breakfast: Greek yogurt with berries and almonds
Lunch: Tuna salad with mixed greens
Dinner: Grilled steak with sautéed mushrooms and asparagus
Snacks: Carrot sticks with hummus

It is important to note that this meal plan is just a sample and can be adjusted to fit your personal preferences and dietary needs. For example, if you are a vegetarian, you can substitute the grilled steak with a plant-based protein source such as tofu or tempeh.

Additionally, it is recommended to drink plenty of water throughout the day to stay hydrated and aid in digestion. You can also incorporate herbal teas or infused water for added flavor and health benefits.

Day 3: Sample Breakfast, Lunch, Dinner and Snack Plan

Here is a sample meal plan for day 3 of your SCD and intermittent fasting plan:

Breakfast: Bacon and eggs with a side of sautéed spinach
Lunch: Turkey and swiss roll-ups with carrot sticks
Dinner: Baked chicken with roasted Brussels sprouts
Snacks: Celery with almond butter

It is important to note that this meal plan is just a sample and can be adjusted to fit your individual needs and preferences. Remember to focus on whole, nutrient-dense foods and to stay within your designated eating window during your intermittent fasting period. Additionally, make sure to stay hydrated throughout the day by drinking plenty of water and other non-caloric beverages.

Day 4: Sample Breakfast, Lunch, Dinner and Snack Plan

Here is a sample meal plan for day 4 of your SCD and intermittent fasting plan:

Breakfast: Omelette with mushrooms and peppers
Lunch: Shrimp salad with mixed greens and avocado
Dinner: Grilled lamb chops with roasted vegetables
Snacks: Hard-boiled eggs

Day 5: Sample Breakfast, Lunch, Dinner and Snack Plan

Here is a sample meal plan for day 5 of your SCD and intermittent fasting plan:

Breakfast: Smoothie bowl with mixed berries and almond butter
Lunch: Chicken salad with mixed greens and strawberries
Dinner: Baked cod with steamed broccoli
Snacks: Cucumber slices with tzatziki dip

Day 6: Sample Breakfast, Lunch, Dinner and Snack Plan

Here is a sample meal plan for day 6 of your SCD and intermittent fasting plan:

Breakfast: Paleo pancakes with mixed berries
Lunch: Tuna and avocado salad with mixed greens
Dinner: Pork chops with sautéed apples and onions
Snacks: Cherry tomatoes with fresh mozzarella

Day 7: Sample Breakfast, Lunch, Dinner and Snack Plan

Here is a sample meal plan for day 7 of your SCD and intermittent fasting plan:

Breakfast: Scrambled eggs with sautéed mushrooms
Lunch: Shrimp and avocado salad with mixed greens
Dinner: Turkey chili with zucchini noodles
Snacks: Almond butter and celery sticks

Tips for Success on an SCD and Intermittent Fasting Meal Plan

To make the most of your SCD and intermittent fasting meal plan, try to stick to whole, nutrient-dense foods and avoid processed foods and sugar. Drink plenty of water throughout the day, and make sure to get enough protein and healthy fats to help keep you full and satisfied.

You may also want to experiment with different types of intermittent fasting, such as alternate-day fasting or time-restricted feeding, to find an approach that works best for you. And don't forget to listen to your body—if you feel hungry or tired, eat something or take a break from intermittent fasting. With patience and persistence, you can achieve your health and weight loss goals on the SCD and intermittent fasting meal plan.