7-Day Vegan Specific Carbohydrate Diet (SCD) Meal Plan With Shopping List

January 9, 2026

If you’re following a vegan version of the Specific Carbohydrate Diet (SCD), meal planning can feel extra restrictive. SCD is grain-free and limits many starches and additives, while vegan eating avoids all animal products—so it’s important to plan ahead and choose foods carefully.

Important note: SCD is a therapeutic diet some people use for digestive conditions, but evidence is mixed and the diet can be hard to follow without nutrient gaps. Consider working with a clinician or registered dietitian—especially if you’re also vegan.

What is the Specific Carbohydrate Diet (SCD)?

SCD is a grain-free dietary approach that restricts complex carbohydrates and many processed ingredients. It avoids all grains (including oats) and many starchy foods (including sweet potatoes).

What makes “Vegan SCD” tricky?

SCD traditionally relies on animal proteins and SCD-legal dairy (like 24-hour fermented yogurt). Vegan SCD instead leans heavily on vegetables, fruit, nuts/nut flours, and—depending on tolerance and phase—some legumes. Also note: soy and tofu are not SCD-legal, so vegan protein options need extra planning.

Tips to make Vegan SCD more doable

Cook from scratch to avoid hidden additives (gums, starches, emulsifiers).
Use nut flours (almond/coconut) instead of grain flours (oat, rice, wheat, etc.).
Be careful with legumes: some may be introduced later and only if prepared properly and well tolerated.
Sweeteners: SCD commonly allows honey, but honey isn’t vegan—so consider fruit-based sweetness (ripe banana, date paste may not be appropriate for everyone) or keep desserts unsweetened.

The 7-Day Vegan SCD Meal Plan

Day 1

Breakfast: Almond-flour banana muffins (no grains; sweeten with very ripe banana)
Lunch: Veggie “pizza bowl” (roasted veg + herb oil + crushed fresh tomato sauce; skip canned sauce)
Dinner: Vegetable curry over cauliflower “rice” (avoid chickpeas)
Snack: Cinnamon coconut macaroons (no chocolate)

Day 2

Breakfast: Warm “porridge” made from almond flour + coconut milk + cinnamon (not oatmeal/oats)
Lunch: Eggplant “bacon” lettuce wraps (instead of bread)
Dinner: Spaghetti squash with fresh tomato-basil sauce (not canned tomato sauce/purée/paste)
Snack: Apple-cinnamon almond bars (no chia/flax)

Day 3

Breakfast: Smoothie bowl (banana + berries + homemade coconut milk; avoid chia)
Lunch: Carrot-ginger soup + side salad with nuts
Dinner: Veggie stir-fry with mushrooms + cashews (no tofu/soy)
Snack: Almond-flour banana bread (fruit-sweetened)

Day 4

Breakfast: “Scramble” made with cauliflower + turmeric + sautéed veg (no tofu)
Lunch: Caesar-style salad with a garlic-lemon cashew dressing (no commercial additives)
Dinner: Jackfruit tacos in lettuce cups (not tortillas made from grains/corn)
Snack: Blueberry almond muffins

Day 5

Breakfast: Coconut-flour pancakes (grain-free)
Lunch: Greek-style salad with olives, cucumber, tomato, herbs, olive oil
Dinner: Ratatouille + zucchini noodles
Snack: No-bake nut-energy bites (no chia/flax; keep ingredients simple)

Day 6

Breakfast: Veggie breakfast wrap using an almond-flour flatbread (no tofu; no grain tortilla)
Lunch: Grilled vegetables folded into almond-flour flatbread “quesadilla”
Dinner: Lentil soup (only if tolerated; legumes may be phase-dependent)
Snack: Cranberry-almond bites (check all ingredients for additives)

Day 7

Breakfast: Homemade fermented coconut “yogurt” parfait (if you tolerate it and it’s additive-free) + berries
Lunch: Veggie wrap in large lettuce leaves + nut-based spread (not hummus/chickpeas)
Dinner: Stuffed peppers (cauliflower rice + sautéed veg + optional lentils if tolerated)
Snack: Lemon bars with almond-flour crust (avoid illegal additives)

Vegan SCD Shopping List

Fruits

Bananas (very ripe), berries, apples, lemons/limes

Vegetables (non-starchy)

Spinach, kale, cucumbers, carrots, bell peppers, zucchini, eggplant, tomatoes (fresh), cauliflower, spaghetti squash

Remove sweet potatoes (illegal).

Nuts & nut flours

Almonds, cashews, almond flour, coconut flour, unsweetened shredded coconut

Legumes (optional; phase/tolerance dependent)

Lentils, split peas, navy beans (if you’re at the point you tolerate legumes)

Remove chickpeas/garbanzo (illegal).

Non-dairy “milks” (only if additive-free and you’re far enough along)

Homemade almond milk / coconut milk (verify ingredients carefully)

Seeds

Pumpkin/sunflower/sesame seeds may be used later by some people, but remove chia and flax (illegal).

Spices

Turmeric, cinnamon, cumin, cardamom (single-ingredient spices)

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