7 Day Specific Carbohydrate (SCD) Paleo Meal Plan with Shopping List
If you're looking for a way to improve your overall health, you may have heard of the specific carbohydrate (SCD) diet and the paleo diet. Both of these diets have been around for quite some time and have helped many people to lead a healthier lifestyle. They both focus on whole, unprocessed foods and eliminate foods that are known to cause inflammation and other health problems. In this article, we will provide you with a 7 day specific carbohydrate (SCD) paleo meal plan that is not only good for your health but also delicious. We'll provide you with a grocery shopping list and tips for sticking to the meal plan so that you can get the most out of your healthy lifestyle.
Introduction to SCD and Paleo diets
The specific carbohydrate diet (SCD) was first introduced by Dr. Sydney Haas in the early 1920s, as a way to treat patients with celiac disease. The diet has since evolved to include the elimination of all complex carbohydrates that cannot be properly digested by those with gut issues. The paleo diet, on the other hand, focuses on consuming whole foods similar to what our ancestors would have consumed during the Paleolithic era. The two diets share a similarity in the types of foods they allow and do not allow, therefore, combining the two can really benefit your health.
Research has shown that combining the SCD and paleo diets can lead to improved gut health, reduced inflammation, and better overall health outcomes. By eliminating processed foods, grains, and sugars, and focusing on nutrient-dense whole foods, individuals can experience improved digestion, increased energy levels, and better weight management. It is important to note that before starting any new diet, it is recommended to consult with a healthcare professional to ensure it is safe and appropriate for your individual needs.
Understanding the Specific Carbohydrate Diet (SCD)
The SCD diet is based on the idea that certain carbohydrates are not digestible by those who suffer from gut issues such as leaky gut, Crohn's disease, ulcerative colitis, and diverticulitis. The SCD diet works by allowing only simple, easy-to-digest carbohydrates that do not feed harmful gut bacteria. Foods allowed on the SCD include fruits, vegetables, meats, fish, eggs, nuts, and seeds.
The Basics of the Paleo Diet
The paleo diet, also known as the "caveman diet," focuses on consuming whole, natural foods that our ancestors would have eaten during the Paleolithic era. The diet eliminates processed foods, grains, legumes, dairy, and refined sugars, allowing only fish, lean meats, fruits, vegetables, nuts, and seeds.
Benefits of Combining SCD and Paleo Diets
Combining the SCD and Paleo diets is an excellent way to improve gut health and overall health. By eliminating processed foods, grains, dairy, and legumes, and sticking to whole, natural foods that are easy to digest, you can reduce inflammation in your gut, aid digestion, manage weight, and boost your energy levels. This combination is ideal for anyone looking for a sustainable, healthy lifestyle.
How to Plan a 7 Day Meal Plan with SCD and Paleo Diets
To get started with a 7 day SCD and paleo meal plan, you'll need to plan out your meals for the week. Start by listing your favorite recipes that fit within the guidelines of both diets. Focus on simple, easy-to-make recipes that require minimal preparation and cook time. You can also include snacks in your meal plan such as carrot sticks, apple slices, and nuts.
Day 1 Breakfast - SCD and Paleo-Friendly Recipes
Start your day with a breakfast that will keep you full and fueled for the day ahead. Try making a sweet potato hash with scrambled eggs. Top with fresh herbs and avocado for added flavor. Or, make a berry smoothie with coconut milk, spinach, and banana.
Day 1 Lunch - SCD and Paleo-Friendly Recipes
Your lunch should be energizing and nutrient-dense. Try making a salad with grilled chicken, avocado, mixed greens, and a homemade vinaigrette. Or, make a turkey and avocado lettuce wrap with cucumber slices and a side of pickles.
Day 1 Dinner - SCD and Paleo-Friendly Recipes
To wind down your day, make a dinner that's healthy, filling, and delicious. Try making a salmon fillet with roasted brussels sprouts and sweet potato puree. Or, make a spaghetti squash bolognese with grass-fed beef and a homemade tomato sauce.
Day 2 Breakfast - SCD and Paleo-Friendly Recipes
For breakfast on day 2, try making a veggie omelet with mushrooms, spinach, and onions. Or, make a breakfast salad with mixed greens, sautéed sweet potato, and bacon. Dress with olive oil and lemon juice.
Day 2 Lunch - SCD and Paleo-Friendly Recipes
A great lunch option is a tuna salad made with avocado mayo, celery, and diced apples. Or, make a hearty beef stew with carrots, celery, and a beef broth base.
Day 2 Dinner - SCD and Paleo-Friendly Recipes
For dinner on day 2, make a chicken and vegetable stir-fry with coconut aminos and ginger. Serve over cauliflower rice. Or, make a pork chop with roasted beets and carrots, and a side of sautéed kale.
Day 3 Breakfast - SCD and Paleo-Friendly Recipes
Breakfast on day 3 can be a simple green smoothie with spinach, banana, almond milk, and coconut oil. Or, make a breakfast sausage and sweet potato hash with diced onions and mushrooms.
Day 3 Lunch - SCD and Paleo-Friendly Recipes
A great lunch option is a grilled chicken salad with mixed greens, roasted peppers, and a balsamic vinaigrette. Or, make a vegetable soup with bone broth, kale, and diced vegetables.
Day 3 Dinner - SCD and Paleo-Friendly Recipes
Dinner on day 3 can be a grass-fed beef burger with sweet potato fries and a side salad. Or, make a grilled salmon fillet with roasted asparagus and butternut squash.
Day 4 Breakfast - SCD and Paleo-Friendly Recipes
For breakfast on day 4, try making a chia seed pudding with almond milk and fresh berries. Or, make a breakfast skillet with ground pork, diced peppers, and sweet potato.
Day 4 Lunch - SCD and Paleo-Friendly Recipes
A great lunch option is a kale and avocado salad with grilled shrimp or chicken. Or, make a turkey and cabbage soup with bone broth, carrots, and celery.
Day 4 Dinner - SCD and Paleo-Friendly Recipes
Dinner on day 4 can be a baked salmon fillet with roasted brussels sprouts and a side salad. Or, make a chicken and vegetable skewer with bell peppers, zucchini, and onions.
Day 5 Breakfast - SCD and Paleo-Friendly Recipes
Breakfast on day 5 can be a breakfast casserole with sausage, eggs, and diced sweet potato. Or, make a mixed berry smoothie bowl topped with granola and sliced almonds.
Day 5 Lunch - SCD and Paleo-Friendly Recipes
A great lunch option is a chicken Caesar salad with homemade Caesar dressing. Or, make a cauliflower and chicken curry with coconut milk and diced vegetables.
Day 5 Dinner - SCD and Paleo-Friendly Recipes
Dinner on day 5 can be a spaghetti squash with meatballs and homemade tomato sauce. Or, make a grilled steak with roasted vegetables, such as sweet potatoes and broccoli.
Day 6 Breakfast - SCD and Paleo-Friendly Recipes
For breakfast on day 6, try making a frittata with chopped bacon, spinach, and tomatoes. Or, make a smoothie bowl with sliced banana, almond butter, and chia seeds.
Day 6 Lunch - SCD and Paleo-Friendly Recipes
A great lunch option is a chicken and vegetable stir-fry with cauliflower rice. Or, make a tuna salad with diced bell peppers and cucumber.
Day 6 Dinner - SCD and Paleo-Friendly Recipes
Dinner on day 6 can be a sirloin steak with roasted beets and carrots. Or, make a vegetable soup with beef broth, diced vegetables, and ground beef.
Day 7 Breakfast - SCD and Paleo-Friendly Recipes
Breakfast on day 7 can be a mixed berry smoothie with spinach and coconut milk. Or, make a breakfast skillet with ground beef, diced vegetables, and eggs.
Day 7 Lunch - SCD and Paleo-Friendly Recipes
A great lunch option is a shrimp and avocado salad with mixed greens and homemade vinaigrette. Or, make a vegetable curry with a coconut milk base and diced vegetables.
Day 7 Dinner - SCD and Paleo-Friendly Recipes
Dinner on day 7 can be a grilled chicken breast with roasted asparagus and sweet potato puree. Or, make a cauliflower crust pizza with tomato sauce, grass-fed beef, and diced vegetables.
Grocery shopping list for a week-long SCD and Paleo meal plan
Now that you have your meal plan ready, it's time to head to the grocery store and get everything you need. Here's a grocery shopping list that you can use for your week-long SCD and paleo meal plan:
- Grass-fed beef and/or bison
- Wild-caught fish like salmon, tuna, and shrimp
- Pastured/organic chicken or turkey
- Pork chops
- Organic eggs
- Avocados
- Organic mixed greens and baby spinach
- Kale
- Asparagus
- Brussels sprouts
- Beets
- Carrots
- Cauliflower
- Cucumbers
- Peppers (green, red, yellow)
- Sweet potatoes
- Tomatoes
- Mushrooms
- Broccoli
- Garlic
- Ginger
- Coconut milk and/or coconut aminos
- Almond milk and/or almond butter
- Berries (strawberries, blueberries, raspberries)
- Nuts (almonds, walnuts, cashews)
- Coconut oil and/or olive oil
- Apple cider vinegar
- Sea salt and black pepper
Tips for Sticking to a SCD and Paleo Meal Plan
To make sure that you stick to your meal plan and get the most out of your SCD and paleo diet, here are a few tips that can help:
- Plan your meals ahead of time, making a grocery list of the foods you need to make them.
- Cook large batches of food so that you can have leftovers throughout the week.
- Avoid buying processed foods and snacks that are not SCD and paleo-friendly.
- Have healthy snacks on hand, such as carrots and celery sticks or apple slices and almond butter.
- Drink plenty of water throughout the day.
- Get enough sleep to keep your energy levels up.
- Use herbs and spices to add plenty of flavor to your meals.
- Stay active and exercise regularly.
Conclusion: The Importance of Healthy Eating with SCD and Paleo Diets
Following a specific carbohydrate and paleo meal plan can be both delicious and beneficial to your health. By focusing on whole, unprocessed foods that are easy to digest, you can reduce inflammation, improve digestion, and increase your energy levels. By following the tips we've provided, you can ensure that you stick to your meal plan and get the most out of your SCD and paleo diet. Remember to always listen to your body and adjust the meal plan according to your needs and preferences. With a little bit of planning and preparation, you can enjoy a healthier, happier lifestyle.
