DIETINGWELL

Search

7 Day SCD Diet Plan + Grocery List

The Specific Carbohydrate Diet (SCD) is a dietary regimen designed to manage certain digestive disorders. Keep in mind that I can provide general guidelines, but it’s essential to consult with a healthcare professional or a registered dietitian before starting any specific diet plan. Additionally, it’s crucial to tailor the plan to individual needs and preferences.

Sample 7-day SCD diet plan

Day 1:

Breakfast – Scrambled Eggs with Spinach

Ingredients:

  • 2 eggs
  • 1 cup fresh spinach, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan over medium heat.
  2. Add chopped spinach and sauté until wilted.
  3. Whisk eggs and pour over the spinach.
  4. Scramble until eggs are fully cooked.
  5. Season with salt and pepper to taste.

Nutritional Information:

  • Calories: 300
  • Protein: 15g
  • Total Carbohydrates: 5g
    • Dietary Fiber: 2g
    • Net Carbs: 3g
  • Fat: 24g

Lunch – Grilled Chicken Salad

Ingredients:

  • 6 oz grilled chicken breast, sliced
  • 2 cups mixed salad greens
  • 1/2 cucumber, sliced
  • 1/2 cup cherry tomatoes, halved
  • Olive oil and balsamic vinegar for dressing

Instructions:

  1. Combine salad greens, cucumber, and cherry tomatoes.
  2. Top with grilled chicken slices.
  3. Drizzle with olive oil and balsamic vinegar.

Nutritional Information:

  • Calories: 400
  • Protein: 35g
  • Total Carbohydrates: 10g
    • Dietary Fiber: 4g
    • Net Carbs: 6g
  • Fat: 20g

Dinner – Baked Salmon with Roasted Vegetables

Ingredients:

  • 8 oz salmon fillet
  • 1 cup broccoli florets
  • 1 cup carrots, sliced
  • 1 tablespoon olive oil
  • Lemon, salt, and pepper for seasoning

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Place salmon on a baking sheet, surround with broccoli and carrots.
  3. Drizzle with olive oil and season with salt, pepper, and lemon.
  4. Bake for 20-25 minutes or until salmon is cooked through.

Nutritional Information:

  • Calories: 450
  • Protein: 35g
  • Total Carbohydrates: 15g
    • Dietary Fiber: 5g
    • Net Carbs: 10g
  • Fat: 25g

Daily Nutritional Information (Day 1):

  • Total Calories: 1150
  • Total Protein: 85g
  • Total Carbohydrates: 20g
    • Total Dietary Fiber: 11g
    • Total Net Carbs: 9g
  • Total Fat: 69g

 


Day 2:

Breakfast – Almond Flour Pancakes

Ingredients:

Instructions:

  1. In a bowl, whisk together almond flour, baking powder, and salt.
  2. In another bowl, beat eggs, add almond milk, melted coconut oil, and vanilla extract. Mix well.
  3. Combine wet and dry ingredients, stirring until a batter forms.
  4. Heat a pan over medium heat and ladle batter onto the pan to form pancakes.
  5. Cook until bubbles form on the surface, then flip and cook the other side.

Nutritional Information:

  • Calories: 400
  • Protein: 15g
  • Total Carbohydrates: 10g
    • Dietary Fiber: 4g
    • Net Carbs: 6g
  • Fat: 35g

Lunch – Turkey and Avocado Lettuce Wraps

Ingredients:

  • 6 oz turkey breast, sliced
  • 1 large avocado, sliced
  • Large lettuce leaves (like iceberg or Romaine)
  • Mustard for dressing

Instructions:

  1. Lay out lettuce leaves and place turkey and avocado slices in the center.
  2. Drizzle with mustard and wrap the lettuce around the filling.

Nutritional Information:

  • Calories: 350
  • Protein: 30g
  • Total Carbohydrates: 9g
    • Dietary Fiber: 7g
    • Net Carbs: 2g
  • Fat: 20g

Dinner – Zucchini Noodles with Pesto and Grilled Shrimp

Ingredients:

  • 8 oz shrimp, peeled and deveined
  • 2 zucchinis, spiralized into noodles
  • 1/4 cup homemade or store-bought SCD-friendly pesto
  • 1 tablespoon olive oil
  • Salt and pepper to taste
See also  How to Stop Sugar Cravings (and Carb Cravings) on a Low Carb Diet Quickly and Naturally

Instructions:

  1. Heat olive oil in a pan, add shrimp, and cook until opaque.
  2. Add zucchini noodles and sauté until tender.
  3. Toss with pesto and season with salt and pepper.

Nutritional Information:

  • Calories: 450
  • Protein: 25g
  • Total Carbohydrates: 15g
    • Dietary Fiber: 5g
    • Net Carbs: 10g
  • Fat: 30g

Daily Nutritional Information (Day 2):

  • Total Calories: 1200
  • Total Protein: 70g
  • Total Carbohydrates: 34g
    • Total Dietary Fiber: 16g
    • Total Net Carbs: 18g
  • Total Fat: 85g

 


Day 3:

Breakfast – Greek Yogurt Parfait

Ingredients:

  • 1 cup SCD-friendly Greek yogurt
  • 1/2 cup fresh berries (blueberries, strawberries)
  • 2 tablespoons almond butter
  • 1 tablespoon honey (optional)

Instructions:

  1. In a glass or bowl, layer Greek yogurt, fresh berries, and almond butter.
  2. Drizzle with honey if desired.

Nutritional Information:

  • Calories: 350
  • Protein: 15g
  • Total Carbohydrates: 20g
    • Dietary Fiber: 5g
    • Net Carbs: 15g
  • Fat: 25g

Lunch – Egg Salad Lettuce Wraps

Ingredients:

  • 4 hard-boiled eggs, chopped
  • 2 tablespoons homemade mayonnaise
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • Large lettuce leaves

Instructions:

  1. In a bowl, mix chopped eggs, mayonnaise, Dijon mustard, salt, and pepper.
  2. Spoon the egg salad onto lettuce leaves and wrap them up.

Nutritional Information:

  • Calories: 400
  • Protein: 20g
  • Total Carbohydrates: 5g
    • Dietary Fiber: 2g
    • Net Carbs: 3g
  • Fat: 35g

Dinner – Beef and Vegetable Stir-Fry

Ingredients:

  • 8 oz beef strips
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 2 tablespoons coconut aminos (SCD-friendly soy sauce alternative)
  • 1 tablespoon olive oil
  • 1 teaspoon grated ginger
  • 2 cloves garlic, minced

Instructions:

  1. Heat olive oil in a wok or pan.
  2. Add beef and stir-fry until browned. Remove from the pan.
  3. Stir-fry vegetables in the same pan until tender.
  4. Add back the beef, pour in coconut aminos, ginger, and garlic. Cook for an additional 2-3 minutes.

Nutritional Information:

  • Calories: 500
  • Protein: 30g
  • Total Carbohydrates: 15g
    • Dietary Fiber: 5g
    • Net Carbs: 10g
  • Fat: 35g

Daily Nutritional Information (Day 3):

  • Total Calories: 1250
  • Total Protein: 65g
  • Total Carbohydrates: 30g
    • Total Dietary Fiber: 12g
    • Total Net Carbs: 18g
  • Total Fat: 95g

 


Day 4:

Breakfast – Spinach and Feta Omelette

Ingredients:

  • 3 eggs
  • 1 cup fresh spinach, chopped
  • 2 tablespoons crumbled feta cheese
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan over medium heat.
  2. Add chopped spinach and sauté until wilted.
  3. Whisk eggs and pour over the spinach.
  4. Sprinkle feta cheese on one half of the omelette.
  5. Fold the omelette in half and cook until eggs are fully set.
  6. Season with salt and pepper to taste.

Nutritional Information:

  • Calories: 350
  • Protein: 20g
  • Total Carbohydrates: 5g
    • Dietary Fiber: 2g
    • Net Carbs: 3g
  • Fat: 25g

Lunch – Shredded Chicken Lettuce Wraps

Ingredients:

  • 8 oz shredded cooked chicken
  • 1/2 cup shredded carrots
  • 1/4 cup sliced green onions
  • 1/4 cup chopped cilantro
  • Iceberg lettuce leaves
  • SCD-friendly hot sauce (optional)

Instructions:

  1. Mix shredded chicken, shredded carrots, green onions, and cilantro in a bowl.
  2. Spoon the mixture onto lettuce leaves.
  3. Drizzle with SCD-friendly hot sauce if desired.

Nutritional Information:

  • Calories: 400
  • Protein: 25g
  • Total Carbohydrates: 10g
    • Dietary Fiber: 3g
    • Net Carbs: 7g
  • Fat: 20g

Dinner – Baked Cod with Lemon and Herbs

Ingredients:

  • 8 oz cod fillet
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Place the cod fillet on a baking sheet.
  3. Drizzle with olive oil and lemon juice.
  4. Sprinkle with thyme, rosemary, salt, and pepper.
  5. Bake for 15-20 minutes or until the fish flakes easily.
See also  7 Benefits of a PCOS Cheat Day

Nutritional Information:

  • Calories: 450
  • Protein: 30g
  • Total Carbohydrates: 5g
    • Dietary Fiber: 1g
    • Net Carbs: 4g
  • Fat: 35g

Daily Nutritional Information (Day 4):

  • Total Calories: 1200
  • Total Protein: 75g
  • Total Carbohydrates: 20g
    • Total Dietary Fiber: 6g
    • Total Net Carbs: 14g
  • Total Fat: 80g

 


Day 5:

Breakfast – Blueberry Almond Smoothie

Ingredients:

  • 1 cup almond milk
  • 1/2 cup SCD-friendly Greek yogurt
  • 1/2 cup fresh or frozen blueberries
  • 1 tablespoon almond butter
  • 1 teaspoon honey (optional)
  • Ice cubes

Instructions:

  1. Blend almond milk, Greek yogurt, blueberries, almond butter, and honey until smooth.
  2. Add ice cubes and blend again until desired consistency.

Nutritional Information:

  • Calories: 300
  • Protein: 15g
  • Total Carbohydrates: 20g
    • Dietary Fiber: 9g
    • Net Carbs: 11g
  • Fat: 20g

Lunch – Quinoa Salad with Grilled Vegetables

Ingredients:

  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 zucchini, sliced and grilled
  • 1 bell pepper, diced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Balsamic vinegar for dressing

Instructions:

  1. In a bowl, combine cooked quinoa, cherry tomatoes, grilled zucchini, bell pepper, and feta cheese.
  2. Drizzle with olive oil and balsamic vinegar. Toss to combine.

Nutritional Information:

  • Calories: 450
  • Protein: 15g
  • Total Carbohydrates: 20g
    • Dietary Fiber: 8g
    • Net Carbs: 12g
  • Fat: 25g

Dinner – Chicken and Vegetable Stir-Fry with Cauliflower Rice

Ingredients:

  • 8 oz chicken breast, thinly sliced
  • 1 cup broccoli florets
  • 1 cup snap peas, trimmed
  • 1 carrot, julienned
  • 1 bell pepper, sliced
  • 2 cups cauliflower rice
  • 2 tablespoons coconut aminos
  • 1 tablespoon sesame oil
  • 1 teaspoon grated ginger
  • 2 cloves garlic, minced

Instructions:

  1. In a wok or pan, stir-fry chicken until cooked. Remove from the pan.
  2. Stir-fry broccoli, snap peas, carrot, and bell pepper until tender.
  3. Add back the cooked chicken, cauliflower rice, coconut aminos, sesame oil, ginger, and garlic. Cook for an additional 2-3 minutes.

Nutritional Information:

  • Calories: 500
  • Protein: 30g
  • Total Carbohydrates: 25g
    • Dietary Fiber: 8g
    • Net Carbs: 17g
  • Fat: 30g

Daily Nutritional Information (Day 5):

  • Total Calories: 1250
  • Total Protein: 60g
  • Total Carbohydrates: 45g
    • Total Dietary Fiber: 21g
    • Total Net Carbs: 44g
  • Total Fat: 75g

 


Day 6:

Breakfast – Avocado and Bacon Egg Cups

Ingredients:

  • 2 eggs
  • 1 avocado, halved and pitted
  • 2 slices bacon, cooked and crumbled
  • Salt and pepper to taste
  • Chopped chives for garnish

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Scoop out a small portion of the avocado to create a well.
  3. Crack an egg into each avocado half.
  4. Season with salt and pepper, then sprinkle with crumbled bacon.
  5. Bake for 15-20 minutes or until the eggs are set.
  6. Garnish with chopped chives.

Nutritional Information:

  • Calories: 400
  • Protein: 15g
  • Total Carbohydrates: 10g
    • Dietary Fiber: 7g
    • Net Carbs: 3g
  • Fat: 30g

Lunch – Turkey and Vegetable Skewers

Ingredients:

  • 8 oz turkey breast, cut into chunks
  • Cherry tomatoes
  • Bell peppers, sliced
  • Red onion, sliced
  • Zucchini, sliced
  • Olive oil, for brushing
  • Italian herbs, salt, and pepper for seasoning

Instructions:

  1. Preheat the grill or grill pan.
  2. Thread turkey and vegetables onto skewers.
  3. Brush with olive oil and season with Italian herbs, salt, and pepper.
  4. Grill for 10-15 minutes, turning occasionally, until turkey is cooked through and vegetables are tender.

Nutritional Information:

  • Calories: 450
  • Protein: 35g
  • Total Carbohydrates: 15g
    • Dietary Fiber: 5g
    • Net Carbs: 10g
  • Fat: 25g

Dinner – Eggplant Lasagna

Ingredients:

  • 1 large eggplant, sliced lengthwise
  • 1 lb ground beef
  • 1 cup SCD-friendly marinara sauce
  • 1 cup ricotta cheese
  • 1 cup shredded mozzarella cheese
  • 1/4 cup grated Parmesan cheese
  • Italian herbs, salt, and pepper for seasoning
See also  Can you eat Chinese Food with Diverticulitis? A Digestive-Friendly Guide

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Grill or bake eggplant slices until tender.
  3. In a pan, brown the ground beef and season with Italian herbs, salt, and pepper.
  4. In a baking dish, layer eggplant, ground beef, marinara sauce, ricotta, and mozzarella. Repeat.
  5. Top with Parmesan cheese.
  6. Bake for 25-30 minutes or until bubbly and golden.

Nutritional Information:

  • Calories: 500
  • Protein: 30g
  • Total Carbohydrates: 20g
    • Dietary Fiber: 8g
    • Net Carbs: 12g
  • Fat: 35g

Daily Nutritional Information (Day 6):

  • Total Calories: 1350
  • Total Protein: 80g
  • Total Carbohydrates: 45g
    • Total Dietary Fiber: 24g
    • Total Net Carbs: 21g
  • Total Fat: 90g

 


Day 7:

Breakfast – Chia Seed Pudding

Ingredients:

  • 2 tablespoons chia seeds
  • 1 cup unsweetened almond milk
  • 1/2 teaspoon vanilla extract
  • 1/2 cup raspberries
  • 1 tablespoon chopped almonds

Instructions:

  1. In a bowl, mix chia seeds, almond milk, and vanilla extract. Stir well.
  2. Refrigerate for at least 2 hours or overnight.
  3. Top with raspberries and chopped almonds before serving.

Nutritional Information:

  • Calories: 300
  • Protein: 10g
  • Total Carbohydrates: 20g
    • Dietary Fiber: 15g
    • Net Carbs: 5g
  • Fat: 20g

Lunch – Shrimp and Avocado Salad

Ingredients:

  • 8 oz shrimp, cooked and peeled
  • 1 avocado, diced
  • 2 cups mixed salad greens
  • Cherry tomatoes, halved
  • 2 tablespoons olive oil
  • Lime juice, salt, and pepper for dressing

Instructions:

  1. In a bowl, combine shrimp, avocado, salad greens, and cherry tomatoes.
  2. Drizzle with olive oil and lime juice.
  3. Season with salt and pepper.

Nutritional Information:

  • Calories: 450
  • Protein: 25g
  • Total Carbohydrates: 15g
    • Dietary Fiber: 8g
    • Net Carbs: 7g
  • Fat: 30g

Dinner – Baked Chicken Thighs with Roasted Brussels Sprouts

Ingredients:

  • 4 bone-in, skin-on chicken thighs
  • 1 lb Brussels sprouts, halved
  • 2 tablespoons olive oil
  • Garlic powder, paprika, salt, and pepper for seasoning

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Place chicken thighs on a baking sheet, surrounded by Brussels sprouts.
  3. Drizzle with olive oil and season with garlic powder, paprika, salt, and pepper.
  4. Bake for 35-40 minutes or until chicken is cooked through and Brussels sprouts are golden.

Nutritional Information:

  • Calories: 500
  • Protein: 35g
  • Total Carbohydrates: 15g
    • Dietary Fiber: 7g
    • Net Carbs: 8g
  • Fat: 35g

Daily Nutritional Information (Day 7):

  • Total Calories: 1250
  • Total Protein: 70g
  • Total Carbohydrates: 50g
    • Total Dietary Fiber: 30g
    • Total Net Carbs: 20g
  • Total Fat: 85g

 

Grocery List:

Proteins:

  • 2 dozen Eggs
  • 2 lbs Grilled chicken breast (skinless)
  • 1 lb Salmon fillet
  • 1 lb Turkey breast
  • 1 lb Shrimp
  • 1 lb Ground beef
  • 1 pack Bacon
  • 1 lb Cod fillet
  • 1 container Ricotta cheese
  • 1 pack Mozzarella cheese
  • 1 pack Parmesan cheese

Dairy and Alternatives:

  • 2 containers SCD-friendly Greek yogurt
  • 1 quart Unsweetened almond milk

Fresh Produce:

  • 2 bags Spinach
  • 3 pints Fresh berries (blueberries, strawberries, raspberries)
  • 5 Avocados
  • 2 pints Cherry tomatoes
  • 2 heads Broccoli
  • 1 lb Carrots
  • 3 Cucumbers
  • 3 Zucchinis
  • 4 Bell peppers
  • 4 Lemons
  • 1 bunch Chives
  • 1 bulb Garlic
  • 1 piece Fresh ginger
  • 2 bags Mixed salad greens
  • 2 heads Iceberg lettuce or Romaine lettuce
  • 2 Limes

Nuts and Seeds:

  • 1 bag Almond flour
  • 1 jar Almond butter
  • 1 pack Chopped almonds

Oils and Condiments:

  • 1 bottle Olive oil
  • 1 bottle Coconut oil
  • 1 bottle Balsamic vinegar
  • 1 jar SCD-friendly pesto
  • 1 bottle SCD-friendly hot sauce
  • 1 bottle Mustard
  • 1 jar Italian herbs
  • 1 bottle Sesame oil

Grains and Alternatives:

  • 1 bag Quinoa
  • 1 bag Chia seeds
  • 2 bags Cauliflower rice

Frozen:

  • 1 bag Blueberries (if fresh not available)
  • 1 bag Mixed vegetables (for stir-fry)

Pantry Staples:

  • 1 jar Tomato sauce/marinara sauce (ensure it’s SCD-friendly)
  • 1 bottle Coconut aminos (SCD-friendly soy sauce alternative)
  • 1 jar Honey (optional)
  • 1 bottle Vanilla extract
  • 1 container Baking powder
  • 1 container Salt
  • 1 container Pepper
  • 1 container Paprika
  • 1 container Garlic powder

TRENDING HEALTHY RECIPES

Facebook
LinkedIn
Pinterest

Never miss any important news.
Subscribe to our newsletter.

Leave a Reply

Your email address will not be published. Required fields are marked *

Subscribe to our newsletter.

TRENDING POSTS