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

If you're looking to take control of your gut health and cut out processed foods, the Specific Carbohydrate Diet (SCD) may be the perfect fit for you. This diet focuses on eliminating complex carbohydrates that can be hard to digest, leading to bacterial overgrowth in the gut. By following a 7-day SCD meal plan, you can start to see improvements in your gut health and overall well-being. Let's dive in to the specifics of the diet and meal plan.

Introduction to the Specific Carbohydrate Diet (SCD)

The Specific Carbohydrate Diet (SCD) was originally developed by Dr. Sidney Haas in the 1920s to treat patients with conditions such as celiac disease, ulcerative colitis, and Crohn's disease. The diet focuses on eliminating complex carbohydrates that can be hard to digest in the gut, leading to bacterial overgrowth and inflammation. By cutting out these carbohydrates, the SCD aims to improve gut health and alleviate symptoms of digestive disorders.

Since its development, the SCD has gained popularity among individuals with various digestive disorders, including irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). The diet has also been studied for its potential benefits in managing autism spectrum disorder (ASD) symptoms, as some research suggests a link between gut health and ASD.

The SCD involves a strict elimination phase, during which all complex carbohydrates, including grains, sugars, and most dairy products, are removed from the diet. After a period of time, some individuals may be able to reintroduce certain foods in small amounts. However, the diet is not suitable for everyone and should be followed under the guidance of a healthcare professional.

Understanding Carbohydrates and their effect on the body

Carbohydrates are a type of macronutrient that provide energy to the body. However, not all carbohydrates are created equal. Complex carbohydrates, such as those found in bread, pasta, and cereal, can be difficult to digest in the gut. When these carbohydrates reach the large intestine undigested, they can ferment and lead to bacterial overgrowth and inflammation.

On the other hand, simple carbohydrates, such as those found in fruits and vegetables, are easier to digest and provide the body with essential vitamins and minerals. It is important to choose carbohydrates wisely and opt for whole grain options whenever possible. Additionally, pairing carbohydrates with protein and healthy fats can help slow down digestion and prevent blood sugar spikes.

Benefits of following a Specific Carbohydrate Diet (SCD)

Following a SCD meal plan can lead to a variety of benefits for your gut health and overall well-being. By limiting complex carbohydrates, you can reduce inflammation in the gut and improve bacterial balance. This can lead to improvements in symptoms such as gas, bloating, and diarrhea. Additionally, the SCD may be beneficial for those with autoimmune disorders or thyroid issues.

Another benefit of following a SCD is that it can help with weight management. By eliminating processed foods and focusing on whole, nutrient-dense foods, you may find it easier to maintain a healthy weight. Additionally, the SCD may improve energy levels and reduce fatigue, as it emphasizes foods that provide sustained energy throughout the day.

It's important to note that the SCD is not a one-size-fits-all approach and may not be suitable for everyone. It's always best to consult with a healthcare professional before making any significant changes to your diet. However, for those who do follow the SCD, it can be a helpful tool in improving gut health, managing weight, and promoting overall wellness.

The science behind SCD: How it works to improve gut health

The Specific Carbohydrate Diet works by limiting complex carbohydrates that can be difficult to digest in the gut. By cutting out these carbohydrates, you reduce the amount of undigested food that reaches the large intestine. This can lead to a reduction in bacterial overgrowth and inflammation. Additionally, the SCD emphasizes foods that are rich in nutrients, which can promote healing in the gut.

Research has shown that the SCD can also help to rebalance the gut microbiome. The diet encourages the growth of beneficial bacteria, such as lactobacilli and bifidobacteria, which can help to improve digestion and reduce inflammation. By promoting a healthy balance of gut bacteria, the SCD may also have positive effects on overall immune function and mental health.

What foods are allowed and not allowed in a SCD meal plan

The SCD limits certain foods that are difficult to digest in the gut. Foods that are not allowed on the SCD include grains, dairy, processed foods, and sweeteners. Allowed foods on the SCD include meats, vegetables, fruits, and nuts. It's important to note that the SCD is not a one-size-fits-all diet, and some individuals may need to modify the diet to fit their specific needs.

One of the key principles of the SCD is to eliminate complex carbohydrates, which are difficult to digest and can cause inflammation in the gut. This means that starchy vegetables like potatoes and corn are not allowed on the diet. Instead, individuals on the SCD are encouraged to eat non-starchy vegetables like leafy greens, broccoli, and cauliflower.

In addition to eliminating certain foods, the SCD also emphasizes the importance of consuming probiotic-rich foods like yogurt and fermented vegetables. These foods help to promote the growth of beneficial bacteria in the gut, which can improve digestion and overall gut health. However, it's important to note that not all individuals on the SCD can tolerate dairy, and may need to find alternative sources of probiotics.

Planning your meals with a 7-day SCD meal plan

A 7-day SCD meal plan can help take the guesswork out of meal planning. Here's a sample meal plan for one week:

Day 1

Breakfast: Scrambled eggs with spinach and avocado
Lunch: Chicken salad with lettuce, cucumber, and bell peppers
Dinner: Grilled salmon with roasted Brussels sprouts and sweet potato
Snack: Apple with almond butter

Day 2

Breakfast: Banana pancakes made with almond flour
Lunch: Turkey and vegetable soup
Dinner: Baked chicken with steamed green beans and quinoa
Snack: Carrots with hummus

Day 3

Breakfast: Blueberry smoothie made with almond milk and nut butter
Lunch: Tuna salad with lettuce, cucumber, and cherry tomatoes
Dinner: Grilled flank steak with roasted asparagus and sweet potato
Snack: Grapes with cheese

Day 4

Breakfast: Coconut milk yogurt with mixed berries and nuts
Lunch: Turkey burger with lettuce and tomato
Dinner: Sheet pan chicken with roasted Brussels sprouts and quinoa
Snack: Celery with almond butter

Day 5

Breakfast: Scrambled eggs with sautéed mushrooms and kale
Lunch: Chicken and vegetable stir fry
Dinner: Grilled shrimp skewers with zucchini noodles and tomato sauce
Snack: Apple with cashew butter

Day 6

Breakfast: Coconut flour pancakes with fruit
Lunch: Egg salad with lettuce and carrot sticks
Dinner: Stuffed bell peppers with ground beef and cauliflower rice
Snack: Cucumber slices with hummus

Day 7

Breakfast: Veggie omelette with avocado
Lunch: Turkey and vegetable soup
Dinner: Baked salmon with roasted asparagus and sweet potato
Snack: Mixed berries with coconut cream

Breakfast ideas for SCD meal plan- Recipes included

Breakfast is an important meal when following the SCD. Here are a few breakfast ideas for the SCD meal plan:

Scrambled eggs with spinach and avocado

Ingredients:
2 eggs
2 cups spinach
1/2 avocado, diced
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
1. Heat olive oil in a frying pan over medium heat.
2. Add spinach and sauté until wilted.
3. In a separate bowl, beat eggs with salt and pepper.
4. Pour eggs into the pan with the spinach.
5. Stir eggs until cooked through.
6. Serve with diced avocado on top.

Banana pancakes made with almond flour

Ingredients:
2 ripe bananas
2 eggs
1/2 cup almond flour
1/2 teaspoon baking powder
1/4 teaspoon cinnamon
Instructions:
1. Mash bananas in a bowl.
2. Add eggs and whisk together.
3. Add almond flour, baking powder, and cinnamon. Stir until combined.
4. Heat a frying pan over medium heat. Grease with a small amount of coconut oil.
5. Spoon batter onto pan, making small pancakes.
6. Cook until bubbles form on top, then flip and cook until golden brown.
7. Serve with fruit or almond butter.

Blueberry smoothie made with almond milk and nut butter

Ingredients:
1 cup unsweetened almond milk
1/2 cup frozen blueberries
1 tablespoon almond butter
1/2 banana
Instructions:
1. Add all ingredients to a blender.
2. Blend until smooth.
3. Serve and enjoy.

Lunch options for the SCD meal plan- Recipes included

Lunch is an important meal when following the SCD. Here are a few lunch options for the SCD meal plan:

Chicken salad with lettuce, cucumber, and bell peppers

Ingredients:
1 chicken breast, cooked and shredded
2 cups lettuce, chopped
1/2 cucumber, sliced
1 bell pepper, sliced
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
1. In a bowl, combine chicken, lettuce, cucumber, and bell peppers.
2. Drizzle olive oil over the top and season with salt and pepper.
3. Toss to combine.
4. Serve and enjoy.

Turkey and vegetable soup

Ingredients:
2 cups chicken or turkey broth
1 cup cooked turkey, shredded
1/2 onion, diced
2 carrots, sliced
2 celery stalks, sliced
Salt and pepper to taste
Instructions:
1. In a pot, heat broth over medium heat.
2. Add turkey, onion, carrots, and celery.
3. Season with salt and pepper.
4. Simmer until vegetables are tender, about 15-20 minutes.
5. Serve and enjoy.

Tuna salad with lettuce, cucumber, and cherry tomatoes

Ingredients:
1 can of tuna, drained and rinsed
2 cups lettuce, chopped
1/2 cucumber, sliced
1/2 cup cherry tomatoes, halved
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
1. In a bowl, combine tuna, lettuce, cucumber, and cherry tomatoes.
2. Drizzle olive oil over the top and season with salt and pepper.
3. Toss to combine.
4. Serve and enjoy.

Dinner ideas for the SCD meal plan- Recipes included

Dinner is an important meal when following the SCD. Here are a few dinner ideas for the SCD meal plan:

Grilled salmon with roasted Brussels sprouts and sweet potato

Ingredients:
1 salmon fillet
2 cups Brussels sprouts, halved
1 sweet potato, chopped
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
1. Preheat grill to medium heat.
2. Toss Brussels sprouts and sweet potato in olive oil and season with salt and pepper.
3. Grill salmon for 10-12 minutes, or until cooked through.
4. Roast Brussels sprouts and sweet potato in the oven at 375°F for 25-30 minutes, or until tender.
5. Serve and enjoy.

Baked chicken with steamed green beans and quinoa

Ingredients:
1 chicken breast, boneless and skinless
2 cups green beans, trimmed
1/2 cup quinoa, cooked
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Season chicken breast with salt and pepper.
3. Place chicken in a baking dish and drizzle with olive oil.
4. Bake for 25-30 minutes, or until cooked through.
5. Steam green beans until tender, about 10 minutes.
6. Serve chicken with green beans and quinoa on the side.

Grilled flank steak with roasted asparagus and sweet potato

Ingredients:
1 flank steak
1 bunch asparagus, trimmed
1 sweet potato, chopped
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Toss asparagus and sweet potato in olive oil and season with salt and pepper.
3. Grill flank steak for 5-7 minutes per side, or until cooked to your liking.
4. Roast asparagus and sweet potato in the oven at 375°F for 25-30 minutes, or until tender.
5. Serve and enjoy.