6 - Week Phased SCD Meal Plan · 2019. 5. 21. · Lunch SCD chicken soup 4 cup see meal plan manual...

6 - Week Phased SCD Meal Plan

By: Steven Wright & Jordan Reasoner

6 - WEEK - FULL SCD Phased

© 2011 SCD lifestyle Page 1 of 42

MEAL FOOD AMOUNT PORTION PREP INSTURCTIONS Week 1 Day 1 CAL F C P

Breakfast beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4coconut oil 1 tablespoon 117.0 13.6 0.0 0.0carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1

Lunch SCD chicken soup 4 cup see meal plan manual 533.2 32.4 9.3 48.6

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1

Dinner beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4coconut oil 2 tablespoon 234.0 27.2 0.0 0.0butternut squash 1 cups peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0

TOTAL 1979.2 131.1 57.3 143.1

NUTRITION VALUES



MEAL FOOD AMOUNT PORTION PREP INSTURCTIONS NUTRITION VALUESWeek 1 Day 2 CAL F C P

Breakfast beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4coconut oil 1 tablespoon 117.0 13.6 0.0 0.0carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1

Lunch SCD chicken soup 4 cup see meal plan manual 533.2 32.4 9.3 48.6carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5Butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0

Dinner beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4coconut oil 2 tablespoon 234.0 27.2 0.0 0.0Butternut squash 1 cups peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0

TOTAL 2070.2 131.3 81.1 145.1




Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0

Lunch SCD chicken soup 4 cup see meal plan manual 533.2 32.4 9.3 48.6carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1

Snack pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1butter 1 tablespoon 102.0 11.5 0.0 0.1

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9Butternut squash 1 cups peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2201.2 146.0 82.4 145.4




Breakfast egg 3 whole cooked in pan w/ ghee 262.0 20.3 1.3 18.7ghee 2 tablespoon 224.0 25.5 0.0 0.1butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0

Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1butter 1 tablespoon 102.0 11.5 0.0 0.1

Dinner SCD chicken soup 4 cup see meal plan manual 533.2 32.4 9.3 48.6

TOTAL 2039.2 132.5 70.3 145.3




Breakfast beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4coconut oil 1 tablespoon 117.0 13.6 0.0 0.0pear, sauce 1/2 cup wash, peel, chop, de-seed, boil or steam, puree 35.0 0.0 9.5 0.2

Lunch pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7butternut squash 2 cup peel, cube/chop & boil, steam, or bake, puree 181.0 0.4 47.6 4.1butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1butter 1 tablespoon 102.0 11.5 0.0 0.1

Dinner SCD chicken soup 4 cup see meal plan manual 533.2 32.4 9.3 48.6

TOTAL 2061.2 130.3 78.5 147.0




Breakfast beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4coconut oil 1 tablespoon 117.0 13.6 0.0 0.0pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5


Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1butter 1 tablespoon 102.0 11.5 0.0 0.1

Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0butternut squash 2 cup peel, cube/chop & boil, steam, or bake, puree 181.0 0.4 47.6 4.1butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2106.2 131.2 88.1 147.5




Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0butternut squash 2 cup peel, cube/chop & boil, steam, or bake, puree 181.0 0.4 47.6 4.1butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack tuna, canned 4 oz packed in water, drain and spread over kale 132.0 0.9 0.0 28.9pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

Dinner SCD chicken soup 4 cup see meal plan manual 533.2 32.4 9.3 48.6pear, sauce 1/2 cup wash, peel, chop, de-seed, boil or steam, puree 35.0 0.0 9.5 0.2

TOTAL 2019.2 125.0 98.9 133.3




Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5


Snack chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9butter 2 tablespoon 204.0 23.0 0.0 0.2butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

TOTAL 2116.2 131.1 96.4 145.2




Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

Lunch egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0spinach 1/2 cup wash, sauté or steam 37.0 2.1 3.4 2.7

Snack beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4butternut squash 2 cup peel, cube/chop & boil, steam, or bake, puree 181.0 0.4 47.6 4.1

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9olive oil 1 tablespoon 119.0 13.5 0.0 0.0spinach 1/2 cup wash, sauté or steam 37.0 2.1 3.4 2.7pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

TOTAL 2055.0 135.9 93.9 128.3




Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9olive oil 1 tablespoon 119.0 13.5 0.0 0.0spinach 1/2 cup wash, sauté or steam 37.0 2.1 3.4 2.7pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

Dinner SCD chicken soup 4 cup see meal plan manual 533.2 32.4 9.3 48.6pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

TOTAL 1943.2 115.0 65.3 167.7




Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

Lunch SCD chicken soup 4 cup see meal plan manual 533.2 32.4 9.3 48.6pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

Snack beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6butter 1 tablespoon 102.0 11.5 0.0 0.1

Dinner venison, steak 6 oz sear, broil, grill, or sauté until desired doneness 256.0 4.4 0.0 50.7butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5butter 1 tablespoon 102.0 11.5 0.0 0.1

TOTAL 2189.2 131.8 85.7 172.9





Lunch venison, steak 6 oz sear, broil, grill, or sauté until desired doneness 256.0 4.4 0.0 50.7butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5butter 1 tablespoon 102.0 11.5 0.0 0.1

Snack tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9Spinach 2 cup wash, sauté or steam 149.0 8.3 13.6 10.7

Dinner pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1butternut squash 2 cup peel, cube/chop & boil, steam, or bake, puree 181.0 0.4 47.6 4.1

TOTAL 2040.0 92.0 137.5 181.6




Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0spinach 2 cup wash, sauté or steam 149.0 8.3 13.6 10.7

Lunch pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5olive oil 2 tablespoon add salt and pepper use as dipping sauce for meat 239.0 27.0 0.0 0.0pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9zucchini 1/2 cup wash, peel, de-seed then boil or steam 14.0 0.0 3.5 0.6carrots 1 cup wash, peel and boil or steam, puree 82.0 3.7 12.1 1.1butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2081.0 136.3 85.5 139.6





Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9zucchini 1/2 cup wash, peel, de-seed then boil or steam 14.0 0.0 3.5 0.6butternut squash 1 cup peel, cube/chop & boil, steam, or bake, puree 91.0 0.2 23.8 2.0butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4pear, sauce 1 cup wash, peel, chop, de-seed, boil or steam, puree 71.0 0.1 19.1 0.5

Dinner bison 6 oz bake, grill, broil until 160F 208.0 4.1 0.0 39.7zucchini 1/2 cup wash, peel, de-seed then boil or steam 14.0 0.0 3.5 0.6butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2099.0 126.5 117.9 135.4




Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Lunch bison 6 oz bake, grill, broil until 160F 208.0 4.1 0.0 39.7zucchini 1/2 cup wash, peel, de-seed then boil or steam 14.0 0.0 3.5 0.6butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6olive oil 2 tablespoon add salt and pepper use as dipping sauce for meat 239.0 27.0 0.0 0.0spinach 2 cup wash, sauté or steam 149.0 8.3 13.6 10.7

Dinner chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8zucchini 1 cup wash, peel, de-seed then boil or steam 29.0 0.1 7.1 1.2pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

TOTAL 2201.0 133.8 110.0 153.7





Lunch chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8zucchini 1 cup wash, peel, de-seed then boil or steam 29.0 0.1 7.1 1.2pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Snack turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6olive oil 2 tablespoon add salt and pepper use as dipping sauce for meat 239.0 27.0 0.0 0.0spinach 2 cup wash, sauté or steam 149.0 8.3 13.6 10.7

Dinner cod fillet 8 oz bake at 425F for 10-15min until temp is 160F 277.0 8.1 0.9 47.4butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

TOTAL 2130.0 119.2 114.6 166.2




Breakfast egg 3 whole cooked in pan w/ ghee 262.0 20.3 1.3 18.7ghee 2 tablespoon 224.0 25.5 0.0 0.1pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5SCD yogurt 1 tablespoon see meal plan manual 9.0 0.2 1.0 0.7

Lunch cod fillet 8 oz bake at 425F for 10-15min until temp is 160F 277.0 8.1 0.9 47.4butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

Snack beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4zucchini 2 cup wash, peel, de-seed then boil or steam 58.0 0.2 14.2 2.4butter 2 tablespoon 204.0 23.0 0.0 0.2

Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0carrots 1 cup wash, peel, chop into 2-3" sections, steam or boil 82.0 3.7 12.1 1.1pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

TOTAL 2111.0 123.8 122.5 140.7




Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0spinach 2 cup wash, sauté or steam 149.0 8.3 13.6 10.7

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0carrots 1 cup wash, peel, chop into 2-3" sections, steam or boil 82.0 3.7 12.1 1.1pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5SCD yogurt 2 tablespoon see meal plan manual 18.0 0.4 2.0 1.5

Snack beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

Dinner tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

TOTAL 2009.0 107.3 115.7 158.3




Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5SCD yogurt 1/4 cup see meal plan manual 39.0 0.9 4.3 3.2

Lunch tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5olive oil 2 tablespoon add salt and pepper use as dipping sauce for meat 239.0 27.0 0.0 0.0spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

Dinner veal chop, w/ bone 6 oz sear, grill, sauté or bake until 160F 359.0 19.7 0.0 42.5pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5zucchini 2 cup wash, peel, de-seed then boil or steam 58.0 0.2 14.2 2.4

TOTAL 2141.0 117.9 109.0 171.3




Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5SCD yogurt 1/2 cup see meal plan manual 77.0 1.9 8.6 6.4

Lunch veal chop, w/ bone 6 oz sear, grill, sauté or bake until 160F 359.0 19.7 0.0 42.5pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5zucchini 2 cup wash, peel, de-seed then boil or steam 58.0 0.2 14.2 2.4

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5zucchini 1 cup wash, peel, de-seed then boil or steam 29.0 0.1 7.1 1.2butter 1 tablespoon 102.0 11.5 0.0 0.1

Dinner pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7olive oil 2 tablespoon 239.0 27.0 0.0 0.0pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

TOTAL 2159.0 132.3 94.4 155.7





Lunch pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7olive oil 2 tablespoon 239.0 27.0 0.0 0.0pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5honey 1 tablespoon add to yogurt 64.0 0.0 17.3 0.1

Dinner beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0apple, sauce 1/2 cup peel, chop, de-seed, boil or steam, puree 52.0 0.1 13.8 0.2butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2186.0 138.1 136.6 113.4




Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0apple, sauce 1 cup peel, chop, de-seed, boil or steam, puree 105.0 0.1 27.5 0.4

Lunch beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9apple, sauce 1/2 cup peel, chop, de-seed, boil or steam, puree 52.0 0.1 13.8 0.2honey 1 tablespoon add to yogurt 64.0 0.0 17.3 0.1

Dinner shrimp 6 oz sauté w oil in pan for 3 min or until pink add sauce 242.0 3.9 2.1 46.4butter 3 tablespoon 305.0 34.6 0.0 0.4carrot 1 cup wash, peel and boil or steam 82.0 3.7 12.1 1.1spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

TOTAL 2184.0 136.6 121.0 128.5




Breakfast bacon 4 strip cook in pan or oven until desired doneness 173.0 13.4 0.5 11.9egg 2 whole scramble with bacon in butter 175.0 13.5 0.9 12.5butter 2 tablespoon 204.0 23.0 0.0 0.2

Lunch shrimp 6 oz sauté w oil in pan for 3 min or until pink add sauce 242.0 3.9 2.1 46.4butter 3 tablespoon 305.0 34.6 0.0 0.4carrot 1 cup wash, peel and boil or steam 82.0 3.7 12.1 1.1spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9apple, sauce 1 cup peel, chop, de-seed, boil or steam, puree 105.0 0.1 27.5 0.4honey 1 tablespoon add to yogurt 64.0 0.0 17.3 0.1

Dinner elk tenderloin 4 oz sear w/ oil on high heat until 160F 189.0 4.4 0.0 35.2carrot 1 cup wash, peel and boil or steam 82.0 3.7 12.1 1.1apple, sauce 1 cup peel, chop, de-seed, boil or steam, puree 105.0 0.1 27.5 0.4

TOTAL 1958.0 108.6 124.4 128.2




Breakfast bacon 4 strip cook in pan or oven until desired doneness 173.0 13.4 0.5 11.9egg 2 whole scramble with bacon in butter 175.0 13.5 0.9 12.5butter 2 tablespoon 204.0 23.0 0.0 0.2

Lunch elk tenderloin 4 oz sear w/ oil on high heat until 160F 189.0 4.4 0.0 35.2carrot 1 cup wash, peel and boil or steam 82.0 3.7 12.1 1.1apple, sauce 1 cup peel, chop, de-seed, boil or steam, puree 105.0 0.1 27.5 0.4

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9apple, sauce 1 cup peel, chop, de-seed, boil or steam, puree 105.0 0.1 27.5 0.4honey 1 tablespoon add to yogurt 64.0 0.0 17.3 0.1

Dinner chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1

TOTAL 1994.0 109.7 150.6 111.6




Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Lunch chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Snack egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 2 tablespoon 204.0 23.0 0.0 0.2

Dinner pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3olive oil 2 tablespoon 239.0 27.0 0.0 0.0green beans 1/2 cup wash, trim ends, boil or steam 41.0 2.2 5.3 1.3butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

TOTAL 2281.0 142.5 143.7 122.6





Lunch pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3olive oil 2 tablespoon 239.0 27.0 0.0 0.0green beans 1/2 cup wash, trim ends, boil or steam 41.0 2.2 5.3 1.3butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9butter 2 tablespoon 204.0 23.0 0.0 0.2green beans 1/2 cup wash, trim ends, boil or steam 41.0 2.2 5.3 1.3carrots 1 cup wash, peel, chop into 2-3" sections, steam or boil 82.0 3.7 12.1 1.1

TOTAL 2062.0 118.5 137.8 122.1




Breakfast egg 3 whole cooked in pan w/ ghee 262.0 20.3 1.3 18.7ghee 2 tablespoon 224.0 25.5 0.0 0.1pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9butter 2 tablespoon 204.0 23.0 0.0 0.2green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4carrots 1 cup wash, peel, chop into 2-3" sections, steam or boil 82.0 3.7 12.1 1.1

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Dinner veal chop, w/ bone 6 oz sear, grill, sauté or bake until 160F 359.0 19.7 0.0 42.5butter 2 tablespoon 204.0 23.0 0.0 0.2green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

TOTAL 2124.0 134.6 116.1 121.8




Breakfast egg 3 whole cooked in pan w/ ghee 262.0 20.3 1.3 18.7ghee 2 tablespoon 224.0 25.5 0.0 0.1apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Lunch veal chop, w/ bone 6 oz sear, grill, sauté or bake until 160F 359.0 19.7 0.0 42.5butter 2 tablespoon 204.0 23.0 0.0 0.2green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4


Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0ghee 2 tablespoon 224.0 25.5 0.0 0.1green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

TOTAL 2270.0 143.3 144.6 113.5




Breakfast egg 3 whole cooked in pan w/ ghee 262.0 20.3 1.3 18.7ghee 2 tablespoon 224.0 25.5 0.0 0.1pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0ghee 2 tablespoon 224.0 25.5 0.0 0.1green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Dinner scallops 4 oz wash, sauté w/ oil for 3 min or opaque 246.0 12.4 11.9 20.6ghee 2 tablespoon 224.0 25.5 0.0 0.1spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

TOTAL 2225.1 155.0 125.4 100.5




Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Lunch scallops 4 oz wash, sauté w/ oil for 3 min or opaque 246.0 12.4 11.9 20.6ghee 2 tablespoon 224.0 25.5 0.0 0.1spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

Dinner pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7olive oil 2 tablespoon 239.0 27.0 0.0 0.0butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

TOTAL 2095.1 115.2 165.5 115.8




Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 2 tablespoon 204.0 23.0 0.0 0.2spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6

Lunch pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0butter 2 tablespoon spread on muffin 204.0 23.0 0.0 0.2

Dinner beef, liver 4 oz sauté w/ oil, until desired doneness 212.0 5.8 5.7 32.3ghee 2 tablespoon 224.0 25.5 0.0 0.1carrot 1 cup wash, peel and boil or steam 82.0 3.7 12.1 1.1apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

TOTAL 2224.1 142.6 138.2 111.6




Breakfast SCD Pancake 3 4" dia see meal plan manual for directions 557.5 45.9 27.8 16.8butter 2 tablespoon spread on pancakes 204.0 23.0 0.0 0.2

Lunch beef, liver 4 oz sauté w/ oil, until desired doneness 212.0 5.8 5.7 32.3ghee 2 tablespoon 224.0 25.5 0.0 0.1carrot 1 cup wash, peel and boil or steam 82.0 3.7 12.1 1.1apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

Dinner egg 3 whole egg-spinach omlete 262.0 20.3 1.3 18.7spinach 1 cup wash, sauté or steam, mix w/ egg 78.0 4.4 7.2 5.6butter 2 tablespoon add to pan to cook eggs 204.0 23.0 0.0 0.2butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

TOTAL 2437.5 160.9 156.7 113.3





Lunch egg 3 whole egg-spinach omlete 262.0 20.3 1.3 18.7spinach 1 cup wash, sauté or steam, mix w/ egg 78.0 4.4 7.2 5.6butter 2 tablespoon add to pan to cook eggs 204.0 23.0 0.0 0.2butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4


Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9butter 2 tablespoon 204.0 23.0 0.0 0.2asparagus 1/2 cup wash, trim end, steam, grill or boil 36.0 2.0 3.7 2.2green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4

TOTAL 2312.5 157.1 145.9 101.9




Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 2 tablespoon 204.0 23.0 0.0 0.2apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9butter 2 tablespoon 204.0 23.0 0.0 0.2asparagus 1/2 cup wash, trim end, steam, grill or boil 36.0 2.0 3.7 2.2green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4


Dinner beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4butter 1 tablespoon 102.0 11.5 0.0 0.1asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

TOTAL 1936.0 120.1 113.7 110.6




Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 2 tablespoon 204.0 23.0 0.0 0.2pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Lunch beef, ground patty 4 oz reheat or bake, broil or grill until 160F w/ oil 309.0 20.8 0.0 28.4butter 1 tablespoon 102.0 11.5 0.0 0.1asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Dinner turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6olive oil 2 tablespoon add salt and pepper use as dipping sauce for meat 239.0 27.0 0.0 0.0asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

TOTAL 2151.1 139.7 130.5 111.0




Breakfast egg 3 whole cooked in pan w/ ghee 262.0 20.3 1.3 18.7ghee 2 tablespoon 224.0 25.5 0.0 0.1

Lunch turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6olive oil 2 tablespoon add salt and pepper use as dipping sauce for meat 239.0 27.0 0.0 0.0asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Dinner veal chop, w/ bone 6 oz sear, grill, sauté or bake until 160F 359.0 19.7 0.0 42.5olive oil 2 tablespoon 239.0 27.0 0.0 0.0asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4

TOTAL 2326.1 160.4 110.6 126.2





Lunch veal chop, w/ bone 6 oz sear, grill, sauté or bake until 160F 359.0 19.7 0.0 42.5olive oil 2 tablespoon 239.0 27.0 0.0 0.0asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Dinner tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

TOTAL 2252.1 130.3 131.0 152.5





Lunch tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3


Dinner chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

TOTAL 2193.1 123.1 132.9 151.1





Lunch chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0carrots 1 cup wash, peel, chop into 2-3" sections, steam or boil 82.0 3.7 12.1 1.1asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2214.0 145.5 120.3 117.7




Breakfast SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0butter 2 tablespoon 204.0 23.0 0.0 0.2

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0carrots 1 cup wash, peel, chop into 2-3" sections, steam or boil 82.0 3.7 12.1 1.1asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3butter 2 tablespoon 204.0 23.0 0.0 0.2


Dinner pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7butter 2 tablespoon 204.0 23.0 0.0 0.2butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

TOTAL 2009.1 131.0 131.0 91.3




Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9banana, raw 1 medium ripe w/ brown spots on skin, peel and chop 105.0 0.4 27.0 1.3honey 1 tablespoon add to blender with yogurt 64.0 0.0 17.3 0.1ice cubes 1 cup and ice cubes for smoothie

Lunch pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7butter 2 tablespoon 204.0 23.0 0.0 0.2butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Snack Avocado 1/2 medium peel and eat 161.0 14.7 8.6 2.0SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0butter 1 tablespoon spread on muffin 102.0 11.5 0.0 0.1

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9butter 2 tablespoon 204.0 23.0 0.0 0.2asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

TOTAL 2106.1 120.9 172.3 101.5




Breakfast egg 3 whole cooked in pan w/ ghee 262.0 20.3 1.3 18.7ghee 2 tablespoon 224.0 25.5 0.0 0.1banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9butter 2 tablespoon 204.0 23.0 0.0 0.2asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3apples 1 cup peel, chop, de-seed, boil or steam 105.0 0.1 27.5 0.4

Snack Avocado 1 medium peel and eat 322.0 29.5 17.1 4.0SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0butter 1 medium spread on muffin 102.0 11.5 0.0 0.1

Dinner turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0green beans 1 cup wash, trim ends, boil or steam 76.0 4.0 9.9 2.4pears 1 cup wash, peel, chop, de-seed, boil or steam 71.0 0.1 19.1 0.5

TOTAL 2303.1 150.6 149.1 112.5

6 - Week Full SCD Meal Plan

By: Steven Wright & Jordan Reasoner

6 - WEEK - FULL SCD


MEAL FOOD AMOUNT PORTION PREP INSTURCTIONS Week 1 Day 1 CAL F C P

Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 1 tablespoon 117.0 13.6 0.0 0.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Lunch turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6spinach, raw 1 cup wash, shred 7.0 0.1 1.1 0.9kale, raw 1 cup wash, shred 34.0 0.5 6.7 2.2olive oil 2 tablespoon drizzle on salad 239.0 27.0 0.0 0.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blueberries, raw 1 cup wash 83.0 0.5 21.0 1.1

Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0butter 2 tablespoon top steak and squash 204.0 23.0 0.0 0.2butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

TOTAL 1981.0 115.2 147.6 105.6

NUTRITION VALUES

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 1 tablespoon 102.0 11.5 0.0 0.1pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0butter 2 tablespoon 204.0 23.0 0.0 0.2butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0baby carrots, raw 1 cup 52.0 0.3 12.3 1.2celery, raw 1 cup 20.0 0.2 3.7 0.9

Dinner chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8broccoli 1 cup steamed 103.0 5.1 13.2 4.4SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9raspberries, raw 1 cup wash 64.0 0.8 14.7 1.5

TOTAL 2183.0 132.6 156.0 111.6

6 - WEEK - FULL SCD



Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9strawberries, raw 1/2 cup wash 24.0 0.2 5.8 0.5blueberries, raw 1/2 cup 41.0 0.2 10.5 0.5baby carrots, raw 1 cup 52.0 0.3 12.3 1.2

Lunch chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8broccoli 1 cup steamed 103.0 5.1 13.2 4.4banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3olive oil 2 tablespoon 239.0 27.0 0.0 0.0

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5spinach, raw 2 cup wash, shred 14.0 0.2 2.2 1.7raisins 1/3 cup toss on greens 130.0 0.2 34.4 1.3olive oil 2 tablespoon 239.0 27.0 0.0 0.0

Dinner beef, liver 4 oz sauté w/ oil, until desired doneness 212.0 5.8 5.7 32.3onion 1/2 cup, raw 32.0 0.1 7.5 0.9green pepper 1/2 cup, raw 35.0 2.0 4.6 0.6butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2129.0 124.3 140.4 124.1

6 - WEEK - FULL SCD



Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0apple, raw 1 medium wash 72.0 0.2 19.1 0.4

Lunch beef, liver 4 oz sauté w/ oil, until desired doneness 212.0 5.8 5.7 32.3onion 1/2 cup, raw 32.0 0.1 7.5 0.9green pepper 1/2 cup, raw 35.0 2.0 4.6 0.6butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Dinner pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3cauliflower 1 cup wash, steam or boil 81.0 5.4 7.2 3.1broccoli 1 cup steamed 103.0 5.1 13.2 4.4butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2177.1 159.1 90.3 114.2

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3butter 2 tablespoon 204.0 23.0 0.0 0.2

Lunch pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3cauliflower 1 cup wash, steam or boil 81.0 5.4 7.2 3.1broccoli 1 cup steamed 103.0 5.1 13.2 4.4butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack celery, raw 1 cup 20.0 0.2 3.7 0.9almond butter 3 tablespoon 304.0 28.4 10.2 7.2apple, raw 1 medium wash, chop 72.0 0.2 19.1 0.4

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3acorn squash 1 cup bake at 425F for 1hr or until done 115.0 0.3 29.9 2.3butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2255.0 151.9 126.3 120.0

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0nectarine, raw 1 medium 60.0 0.4 14.3 1.4

Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3acorn squash 1 cup bake at 425F for 1hr or until done 115.0 0.3 29.9 2.3butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9

Dinner shrimp 6 oz sauté w oil in pan for 3 min or until pink add sauce 242.0 3.9 2.1 46.4SCD tomato sauce 1 cups SEE INDEX 90.0 0.5 18.1 3.2spaghetti squash 1 cup wash, cook 75.0 4.1 10.1 1.0blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0

TOTAL 2130.1 112.2 157.2 139.6

6 - WEEK - FULL SCD




Lunch shrimp 6 oz sauté w oil in pan for 3 min or until pink add sauce 242.0 3.9 2.1 46.4SCD tomato sauce 1 cups SEE INDEX 90.0 0.5 18.1 3.2spaghetti squash 1 cup wash, cook 75.0 4.1 10.1 1.0blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blueberries, raw 1 cup wash 83.0 0.5 21.0 1.1strawberries, raw 1 cup wash 49.0 0.5 11.7 1.0

Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0mushroom 1 cup wash, sauté, boil or steam 77.0 4.4 8.3 3.4butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2173.5 127.5 153.9 121.2

6 - WEEK - FULL SCD




Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0mushroom 1 cup wash, sauté, boil or steam 77.0 4.4 8.3 3.4butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9apple, raw 1 medium wash 72.0 0.2 19.1 0.4

Dinner tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9broccoli 1 cup steamed 103.0 5.1 13.2 4.4spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6coconut oil 1 tablespoon 117.0 13.6 0.0 0.0

TOTAL 2288.5 149.6 117.5 138.8

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter and onions 262.0 20.3 1.3 18.7onion 1/2 cup, raw dice, heat in pan w/ butter before adding eggs 32.0 0.1 7.5 0.9butter 2 tablespoon heat in pan w/ onions 204.0 23.0 0.0 0.2apple, raw 1 medium wash 72.0 0.2 19.1 0.4

Lunch tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9broccoli 1 cup steamed 103.0 5.1 13.2 4.4spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6coconut oil 1 tablespoon 117.0 13.6 0.0 0.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Dinner turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6cucumber 1 cup wash, steam or boil 82.0 6.5 6.5 1.2green beans 1 cup wash, cook 82.0 4.3 10.7 2.5peach, raw 1 medium 38.0 0.2 9.3 0.9

TOTAL 2065.1 115.8 122.6 150.2

6 - WEEK - FULL SCD



Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Lunch turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6cucumber 1 cup wash, steam or boil 82.0 6.5 6.5 1.2green beans 1 cup wash, cook 82.0 4.3 10.7 2.5peach, raw 1 medium 38.0 0.2 9.3 0.9

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0baby carrots, raw 1 cup 52.0 0.3 12.3 1.2red grapes, raw 1 cup wash, (seedless) 62.0 0.3 15.8 0.6

Dinner pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0spinach 2 cups 157.0 8.8 14.4 11.2cucumber 1 cup wash, steam or boil 82.0 6.5 6.5 1.2

TOTAL 2087.1 128.9 152.7 107.3

6 - WEEK - FULL SCD




Lunch pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0spinach 2 cups 157.0 8.8 14.4 11.2cucumber 1 cup wash, steam or boil 82.0 6.5 6.5 1.2

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5lettuce, raw 2 cup wash, shred 15.0 0.2 3.3 1.0red grapes, raw 1 cup wash, (seedless) 62.0 0.3 15.8 0.6olive oil 2 tablespoon 239.0 27.0 0.0 0.0

Dinner beef, ground 4 oz brown in pan, set aside 313.0 21.1 0.0 28.7onion 1/2 cup, raw add onion, peppers and pinapple to pan cook 32.0 0.1 7.5 0.9

green pepper 1/2 cup, raw until desired doneness, then add beef back in for 3 min 35.0 2.0 4.6 0.6pineapple 1/2 cup 39.0 0.1 10.2 0.5

TOTAL 2200.0 164.3 63.6 128.7

6 - WEEK - FULL SCD



Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8ghee 2 tablespoon 224.0 25.5 0.0 0.1peach, raw 1 medium wash 38.0 0.2 9.3 0.9

Lunch beef, ground 4 oz brown in pan, set aside 313.0 21.1 0.0 28.7onion 1/2 cup, raw add onion, peppers and pinapple to pan cook 32.0 0.1 7.5 0.9

green pepper 1/2 cup, raw until desired doneness, then add beef back in for 3 min 35.0 2.0 4.6 0.6pineapple 1/2 cup 39.0 0.1 10.2 0.5

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blueberries, raw 1 cup add to yogurt 83.0 0.5 21.0 1.1almond pieces 1/4 cup add to yogurt 211.0 18.3 7.2 8.0

Dinner scallops 4 oz wash, sauté for 3 min or opaque 246.0 12.4 11.9 20.6butter 2 tablespoon 204.0 23.0 0.0 0.2asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3baby carrots, raw 1 cup 52.0 0.3 12.3 1.2

TOTAL 1967.0 126.2 108.7 110.8

6 - WEEK - FULL SCD



Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Lunch scallops 4 oz wash, sauté for 3 min or opaque 246.0 12.4 11.9 20.6butter 2 tablespoon 204.0 23.0 0.0 0.2asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3baby carrots, raw 1 cup 52.0 0.3 12.3 1.2

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0cucumber, raw 1 cup wash, peel and chop into bite sized pieces 16.0 0.2 2.9 0.8broccoli, raw 1 cup wash, and chop into bite sized pieces 30.0 0.3 5.8 2.5

Dinner chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0acorn squash 1 cup bake at 425F for 1hr or until done 115.0 0.3 29.9 2.3

TOTAL 2222.0 159.8 114.4 100.8

6 - WEEK - FULL SCD



Breakfast egg 3 whole add eggs to pan after sauteeing mushrooms 262.0 20.3 1.3 18.7mushroom 1 cup wash, chop, add to pan w/ ghee and sautee 77.0 4.4 8.3 3.4pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6ghee 2 tablespoon add to pan first 224.0 25.5 0.0 0.1

Lunch chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0acorn squash 2 cups bake at 425F for 1hr or until done 230.0 0.6 59.8 4.6SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9

Snack celery, raw 1 cup wash, chop into bite sized pieces 20.0 0.2 3.7 0.9baby carrots, raw 1 cup 52.0 0.3 12.3 1.2apple, raw 1 medium wash 72.0 0.2 19.1 0.4

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9cauliflower 1 cup wash, steam or boil 81.0 5.4 7.2 3.1pineapple, raw 1 cup 74.0 0.2 19.6 0.8

TOTAL 2140.0 115.7 174.2 119.4

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 2 tablespoon 204.0 23.0 0.0 0.2banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9cauliflower 1 cup wash, steam or boil 81.0 5.4 7.2 3.1pineapple, raw 1 cup 74.0 0.2 19.6 0.8

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9peach, raw 1 medium wash, chop and add to yogurt 38.0 0.2 9.3 0.9honey 1 tablespoon add to yogurt 64.0 0.0 17.3 0.1almond pieces 1/4 cup add to yogurt 211.0 18.3 7.2 8.0

Dinner Bacon 6 strips cook in pan or oven until desired doneness 260.0 20.1 0.7 17.8romaine lettuce, raw 2 large leafs add 3 slices per leaf 10.0 0.2 1.8 0.7tomato, raw 1 small wash, slice, add to leaf to form BLT 16.0 0.2 3.6 0.8avocado, raw 1 medium peel and eat or add to BLT 322.0 29.5 17.1 4.0

TOTAL 2037.0 128.9 129.3 109.2

6 - WEEK - FULL SCD



Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9coconut milk 1/2 cup add to blender with berries and ice if desired 276.0 28.6 6.6 2.7strawberries, raw 1 cup 49.0 0.5 11.7 1.0

Lunch Bacon 6 strips cook in pan or oven until desired doneness 260.0 20.1 0.7 17.8romaine lettuce, raw 2 large leafs add 3 slices per leaf 10.0 0.2 1.8 0.7tomato, raw 1 small wash, slice, add to leaf to form BLT 16.0 0.2 3.6 0.8avocado, raw 1 medium peel and eat or add to BLT 322.0 29.5 17.1 4.0

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Dinner chicken hearts 4 oz sauté w/ onion and oil until desired doneness 210.0 9.0 0.1 29.9onion 1/2 cup, raw 32.0 0.1 7.5 0.9mushroom 1 cup wash, sauté, boil or steam 77.0 4.4 8.3 3.4ghee 2 tablespoon 224.0 25.5 0.0 0.1SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

TOTAL 2276.1 168.0 134.6 85.5

6 - WEEK - FULL SCD



Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9avocado, raw 1/2 medium 161.0 14.7 8.6 2.0blueberries, raw 1 cup 83.0 0.5 21.0 1.1

Lunch chicken hearts 4 oz sauté w/ onion and oil until desired doneness 210.0 9.0 0.1 29.9onion 1/2 cup, raw 32.0 0.1 7.5 0.9mushroom 1 cup wash, sauté, boil or steam 77.0 4.4 8.3 3.4ghee 2 tablespoon 224.0 25.5 0.0 0.1SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5kale, raw 1 cup wash, shred 34.0 0.5 6.7 2.2collard greens, raw 1 cup 11.0 0.2 2.0 0.9olive oil 2 tablespoon 239.0 27.0 0.0 0.0

Dinner veal chop, w/ bone 4 oz sear, grill, sauté or bake until 160F 239.0 13.1 0.0 28.4carrots 1 cup wash, peel, chop into 2-3" sections, steam or boil 82.0 3.7 12.1 1.1green peas 1 cup wash, boil or steam 167.0 4.0 25.0 8.6pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

TOTAL 2250.1 131.6 150.1 131.6

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7tomato, raw 1 small wash, slice 16.0 0.2 3.6 0.8butter 2 tablespoon 204.0 23.0 0.0 0.2banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Lunch veal chop, w/ bone 4 oz sear, grill, sauté or bake until 160F 239.0 13.1 0.0 28.4carrots 1 cup wash, peel, chop into 2-3" sections, steam or boil 82.0 3.7 12.1 1.1green peas 1 cup wash, boil or steam 167.0 4.0 25.0 8.6pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

Snack SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0almond butter 2 tablespoon 203.0 18.9 6.8 4.8

Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0brussels sprouts 1 cup wash, boil or steam 88.0 4.4 11.1 3.9mango, raw 1 medium peel, cube 135.0 0.6 35.2 1.1collard greens 1 cup wash, steamed 56.0 3.0 6.4 2.7

TOTAL 2157.1 125.0 170.1 109.2

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ oil 262.0 20.3 1.3 18.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6cherries, raw 1 cup wash 74.0 0.2 18.7 1.2

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0brussels sprouts 1 cup wash, boil or steam 88.0 4.4 11.1 3.9mango, raw 1 medium peel, cube 135.0 0.6 35.2 1.1collard greens 1 cup wash, steamed 56.0 3.0 6.4 2.7

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0blueberries, raw 1 cup 83.0 0.5 21.0 1.1

Dinner pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3cucumber 1 cup wash, steam or boil 82.0 6.5 6.5 1.2eggplant 1 cup wash, chop, boil, bake or sauté 66.0 3.9 8.4 0.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0

TOTAL 2093.0 126.3 146.8 113.5

6 - WEEK - FULL SCD



Breakfast SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0bacon 6 strips cook in pan or oven until desired doneness 260.0 20.1 0.7 17.8orange 1 medium 62.0 0.2 15.4 1.2

Lunch pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3cucumber 1 cup wash, steam or boil 82.0 6.5 6.5 1.2eggplant 1 cup wash, chop, boil, bake or sauté 66.0 3.9 8.4 0.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9raspberries, raw 1 cup wash 64.0 0.8 14.7 1.5

Dinner chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1green peas 1 cup wash, boil or steam 167.0 4.0 25.0 8.6

TOTAL 2012.1 110.0 151.4 118.2

6 - WEEK - FULL SCD



Breakfast egg 3 whole scramble in pan w/ sausage 262.0 20.3 1.3 18.7turkey sausage 4 oz 264.0 14.8 0.0 30.8

Lunch chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1green peas 1 cup wash, boil or steam 167.0 4.0 25.0 8.6

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0lettuce, raw 2 cup wash, shred 15.0 0.2 3.3 1.0tomato, raw 1 small wash, slice 16.0 0.2 3.6 0.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0

Dinner cod fillet 8 oz bake at 425F for 10-15min until temp is 160F 277.0 8.1 0.9 47.4asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

TOTAL 2234.0 129.1 132.0 153.1

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3butter 2 tablespoon 204.0 23.0 0.0 0.2

Lunch cod fillet 8 oz bake at 425F for 10-15min until temp is 160F 277.0 8.1 0.9 47.4asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

Snack SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blueberries, raw 1 cup 83.0 0.5 21.0 1.1

Dinner elk tenderloin 4 oz sear w/ oil on high heat until 160F 189.0 4.4 0.0 35.2spaghetti squash 1 cup wash, cook 75.0 4.1 10.1 1.0kale 1 cup wash, sauté or steam 69.0 4.2 7.4 2.5mango, raw 1 medium peel, cube 135.0 0.6 35.2 1.1

TOTAL 1940.1 89.9 169.2 132.3

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 2 tablespoon 204.0 23.0 0.0 0.2cheddar cheese 1/3 cup grated and added to eggs 150.0 12.4 0.5 9.3apple, raw 1 medium wash 72.0 0.2 19.1 0.4

Lunch elk tenderloin 4 oz sear w/ oil on high heat until 160F 189.0 4.4 0.0 35.2spaghetti squash 1 cup wash, cook 75.0 4.1 10.1 1.0kale 1 cup wash, sauté or steam 69.0 4.2 7.4 2.5mango, raw 1 medium peel, cube 135.0 0.6 35.2 1.1

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9

Dinner beef, ground 4 oz brown beef in pan 313.0 21.1 0.0 28.7romaine lettuce, raw 2 leafs eat like a taco, spread SCD legal salsa if wanted 10.0 0.2 1.8 0.7onion, raw 1/4 cup dice 16.0 0.0 3.7 0.4tomato, raw 1 small wash, slice 16.0 0.2 3.6 0.8

TOTAL 1987.0 124.0 117.0 115.9

6 - WEEK - FULL SCD



Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9almond butter 2 tablespoon 203.0 18.9 6.8 4.8raisins 1/3 cup 130.0 0.2 34.4 1.3

Lunch beef, ground 4 oz brown beef in pan 313.0 21.1 0.0 28.7romaine lettuce, raw 2 leafs eat like a taco, spread SCD legal salsa if wanted 10.0 0.2 1.8 0.7onion, raw 1/4 cup dice 16.0 0.0 3.7 0.4tomato, raw 1 small wash, slice 16.0 0.2 3.6 0.8

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0baby carrots, raw 1 cup 52.0 0.3 12.3 1.2SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Dinner chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1butter 2 tablespoon 204.0 23.0 0.0 0.2pineapple, raw 1 cup 74.0 0.2 19.6 0.8

TOTAL 2116.1 122.7 180.0 99.4

6 - WEEK - FULL SCD



Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

Lunch chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5butternut squash 2 cup peel, cube/chop & boil, steam, or bake 181.0 0.4 47.6 4.1butter 2 tablespoon 204.0 23.0 0.0 0.2pineapple, raw 1 cup 74.0 0.2 19.6 0.8

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blueberries, raw 1 cup 83.0 0.5 21.0 1.1honey 1 tablespoon 64.0 0.0 17.3 0.1

Dinner pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0lentils 1/2 cup pre-soak, then boil in water 140.0 0.0 38.0 16.0apple, sauce 1 cup peel, de-seed, cook and puree into sauce 105.0 0.1 27.5 0.4

TOTAL 2183.0 99.8 221.1 137.8

6 - WEEK - FULL SCD




Lunch pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7coconut oil 2 tablespoon 234.0 27.2 0.0 0.0lentils 1/2 cup pre-soak, then boil in water 140.0 0.0 38.0 16.0apple, sauce 1 cup peel, de-seed, cook and puree into sauce 105.0 0.1 27.5 0.4

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0celery, raw 1 cup 20.0 0.2 3.7 0.9baby carrots, raw 1 cup 52.0 0.3 12.3 1.2

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9asparagus 2 cup wash, trim end, steam, grill or boil 145.0 8.2 14.9 8.6plum 2 small wash, slice 61.0 0.4 15.1 0.9

TOTAL 2360.5 158.6 156.4 120.6

6 - WEEK - FULL SCD




Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9asparagus 2 cup wash, trim end, steam, grill or boil 145.0 8.2 14.9 8.6plum 2 small wash, slice 61.0 0.4 15.1 0.9

Snack chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5spinach, raw 2 cup wash, shred 14.0 0.2 2.2 1.7olive oil 2 tablespoon 239.0 27.0 0.0 0.0red wine vinegar 1 tablespoon 3.0 0.0 0.0 0.0

Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0yellow squash 1 cup wash, chop and sauté w/ zucchini, onions and oil 69.0 4.2 7.8 1.6zucchini 1 cup wash, chop 29.0 0.1 7.1 1.2red onion 1 medium wash, dice 64.0 0.2 14.9 1.8ghee 2 tablespoon 224.0 25.5 0.0 0.1

TOTAL 2352.5 167.7 89.8 137.3

6 - WEEK - FULL SCD



Breakfast egg 3 whole cook in pan, add broccoli at the end and top w/ cheese 262.0 20.3 1.3 18.7broccoli 1 cup steamed 103.0 5.1 13.2 4.4cheddar cheese 1/3 cup grated and added to eggs 150.0 12.4 0.5 9.3

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0yellow squash 1 cup wash, chop and sauté w/ zucchini, onions and oil 69.0 4.2 7.8 1.6zucchini 1 cup wash, chop 29.0 0.1 7.1 1.2red onion 1 medium wash, dice 64.0 0.2 14.9 1.8ghee 2 tablespoon 224.0 25.5 0.0 0.1

Snack celery, raw 1 cup 20.0 0.2 3.7 0.9baby carrots, raw 1 cup 52.0 0.3 12.3 1.2almond butter 2 tablespoon 203.0 18.9 6.8 4.8raisins 1/3 cup 130.0 0.2 34.4 1.3

Dinner tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9cauliflower 2 cup boil or steam and then grate 162.0 10.9 14.4 6.3raspberries, raw 1 cup wash 64.0 0.8 14.7 1.5

TOTAL 2163.0 125.1 132.0 146.0

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7lentils 1/2 cup pre-soak, then boil in water 140.0 0.0 38.0 16.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3butter 2 tablespoon 204.0 23.0 0.0 0.2

Lunch tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9cauliflower 2 cup boil or steam and then grate 162.0 10.9 14.4 6.3raspberries, raw 1 cup wash 64.0 0.8 14.7 1.5

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0spinach, raw 1 cup wash, shred 7.0 0.1 1.1 0.9collard greens, raw 1 cup 11.0 0.2 2.0 0.9olive oil 2 tablespoon 239.0 27.0 0.0 0.0

Dinner beef, liver 4 oz sauté until desired doneness 212.0 5.8 5.7 32.3onion 1 medium wash, dice 64.0 0.2 14.9 1.8butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0

TOTAL 2291.0 128.1 174.7 149.8

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7tomato, raw 1 small wash, slice 16.0 0.2 3.6 0.8SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0butter 2 tablespoon 204.0 23.0 0.0 0.2

Lunch beef, liver 4 oz sauté w/ oil, until desired doneness 212.0 5.8 5.7 32.3onion 1 medium wash, dice 64.0 0.2 14.9 1.8butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0strawberries, raw 1 cup 49.0 0.5 11.7 1.0

Dinner shrimp 6 oz sauté w oil in pan for 3 min or until pink 242.0 3.9 2.1 46.4broccoli 1 cup steamed 103.0 5.1 13.2 4.4yellow squash 1 cup wash, chop and sauté 69.0 4.2 7.8 1.6orange 1 medium 62.0 0.2 15.4 1.2

TOTAL 1871.1 85.0 160.2 133.3

6 - WEEK - FULL SCD



Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9coconut milk 1/2 cup add to blender with berries and ice if desired 276.0 28.6 6.6 2.7strawberries, raw 1/2 cup wash 24.0 0.2 5.8 0.5blueberries, raw 1/2 cup 41.0 0.2 10.5 0.5

Lunch shrimp 6 oz sauté w oil in pan for 3 min or until pink 242.0 3.9 2.1 46.4broccoli 1 cup steamed 103.0 5.1 13.2 4.4yellow squash 1 cup wash, chop and sauté 69.0 4.2 7.8 1.6orange 1 medium 62.0 0.2 15.4 1.2

Snack almonds, raw 1/2 cup 421.0 36.7 14.5 15.9baby carrots, raw 1 cup 52.0 0.3 12.3 1.2

Dinner pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3lentils 1 cup pre-soak, then boil in water 280.0 0.0 76.0 32.0apple, sauce 1 cup peel, de-seed, cook and puree into sauce 105.0 0.1 27.5 0.4

TOTAL 2024.0 90.1 208.9 151.0

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ ghee 262.0 20.3 1.3 18.7ghee 2 tablespoon 224.0 25.5 0.0 0.1bacon 2 strips cook in pan or oven until desired doneness 87.0 6.7 0.2 5.9orange 1 medium 62.0 0.2 15.4 1.2

Lunch pork tenderloin 4 oz sear, bake at 425F until 160F 195.0 6.8 0.0 31.3lentils 1 cup pre-soak, then boil in water 280.0 0.0 76.0 32.0apple, sauce 1 cup peel, de-seed, cook and puree into sauce 105.0 0.1 27.5 0.4


Dinner chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5lettuce, raw 1 cup wash, shred 8.0 0.1 1.6 0.5collard greens, raw 1 cup 11.0 0.2 2.0 0.9green grapes, raw 1 cup wash, (seedless) 62.0 0.3 15.8 0.6olive oil 2 tablespoon 239.0 27.0 0.0 0.0

TOTAL 2016.0 100.1 184.0 139.3

6 - WEEK - FULL SCD



Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0apple, sauce 1 cup peel, de-seed, cook and puree into sauce 105.0 0.1 27.5 0.4

Lunch chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5lettuce, raw 1 cup wash, shred 8.0 0.1 1.6 0.5collard greens, raw 1 cup 11.0 0.2 2.0 0.9green grapes, raw 1 cup wash, (seedless) 62.0 0.3 15.8 0.6olive oil 2 tablespoon 239.0 27.0 0.0 0.0


Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0green beans 1 cup wash, cook 82.0 4.3 10.7 2.5butter 2 tablespoon 204.0 23.0 0.0 0.2

TOTAL 2089.1 142.7 90.7 119.3

6 - WEEK - FULL SCD



Breakfast turkey sausage 4 oz reheat sausage in a pan w/ oil 264.0 14.8 0.0 30.8ghee 2 tablespoon 224.0 25.5 0.0 0.1orange 1 medium 62.0 0.2 15.4 1.2

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0green beans 1 cup wash, cook 82.0 4.3 10.7 2.5butter 2 tablespoon 204.0 23.0 0.0 0.2

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blueberries, raw 1 cup wash 83.0 0.5 21.0 1.1

Dinner avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0tomato, raw 1 small wash, slice 16.0 0.2 3.6 0.8spinach, raw 2 cup wash, shred 14.0 0.2 2.2 1.7raisins 1/3 cup 130.0 0.2 34.4 1.3olive oil 2 tablespoon 239.0 27.0 0.0 0.0

TOTAL 2079.0 146.2 121.6 87.6

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 2 tablespoon 204.0 23.0 0.0 0.2cheddar cheese 1/3 cup grated and added to eggs 150.0 12.4 0.5 9.3

Lunch avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0tomato, raw 1 small wash, slice 16.0 0.2 3.6 0.8spinach, raw 2 cup wash, shred 14.0 0.2 2.2 1.7raisins 1/3 cup 130.0 0.2 34.4 1.3olive oil 2 tablespoon 239.0 27.0 0.0 0.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9strawberries, raw 1 cup 49.0 0.5 11.7 1.0SCD muffin 1 medium see meal plan manual 219.1 16.2 15.9 6.0

Dinner scallops 4 oz wash, sauté for 3 min or opaque 246.0 12.4 11.9 20.6SCD tomato sauce 1 cups SEE INDEX 90.0 0.5 18.1 3.2spaghetti squash 1 cup wash, cook 75.0 4.1 10.1 1.0

TOTAL 2170.1 150.3 144.0 80.7

6 - WEEK - FULL SCD



Breakfast egg 3 whole cook in pan 262.0 20.3 1.3 18.7spinach 1 cup wash, sauté or steam 78.0 4.4 7.2 5.6banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Lunch scallops 4 oz wash, sauté for 3 min or opaque 246.0 12.4 11.9 20.6SCD tomato sauce 1 cups SEE INDEX 90.0 0.5 18.1 3.2spaghetti squash 1 cup wash, cook 75.0 4.1 10.1 1.0

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0baby carrots, raw 1 cup 52.0 0.3 12.3 1.2celery, raw 1 cup 20.0 0.2 3.7 0.9apple, raw 1 medium wash 72.0 0.2 19.1 0.4

Dinner turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6lentils 1 cup pre-soak, then boil in water 280.0 0.0 76.0 32.0mango, raw 1 medium peel, cube 135.0 0.6 35.2 1.1

TOTAL 1951.0 81.3 239.0 122.6

6 - WEEK - FULL SCD



Breakfast egg 3 whole cook in pan 262.0 20.3 1.3 18.7kale 1 cup wash, sauté or steam 69.0 4.2 7.4 2.5apple, raw 1 medium wash 72.0 0.2 19.1 0.4

Lunch turkey breast 4 oz reheat or sauté, broil, grill, bake until 160F 214.0 8.4 0.0 32.6lentils 1 cup pre-soak, then boil in water 280.0 0.0 76.0 32.0mango, raw 1 medium peel, cube 135.0 0.6 35.2 1.1

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9blueberries, raw 1 cup 83.0 0.5 21.0 1.1honey 1 tablespoon 64.0 0.0 17.3 0.1

Dinner salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9artichoke 2 hearts 106.0 3.6 17.1 5.3broccoli 1 cup steamed 103.0 5.1 13.2 4.4pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

TOTAL 1874.0 54.2 250.5 151.6

6 - WEEK - FULL SCD



Breakfast SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9coconut milk 1/2 cup add to blender with berries and ice if desired 276.0 28.6 6.6 2.7avocado, raw 1/2 medium 161.0 14.7 8.6 2.0blueberries, raw 1 cup 83.0 0.5 21.0 1.1

Lunch salmon 6 oz bake at 425F for 10-15 min, or until 160F 236.0 7.3 0.0 39.9artichoke 2 medium steam or boil, eat heart and globes 106.0 3.6 17.1 5.3broccoli 1 cup steamed 103.0 5.1 13.2 4.4pear, raw 1 medium wash, chop 96.0 0.2 25.7 0.6

Snack avocado, raw 1/2 medium 161.0 14.7 8.6 2.0almond butter 2 tablespoon 203.0 18.9 6.8 4.8celery, raw 1 cup 20.0 0.2 3.7 0.9

Dinner chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0green peas 1 cup wash, boil or steam 167.0 4.0 25.0 8.6

TOTAL 2180.0 122.1 177.3 120.0

6 - WEEK - FULL SCD



Breakfast avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3almond butter 2 tablespoon 203.0 18.9 6.8 4.8

Lunch chicken thigh, w/ bone 6 oz bake at 425F for 45min, or until 160F 323.0 20.3 0.0 32.8butternut squash 1 cup peel, cube/chop & boil, steam, or bake 91.0 0.2 23.8 2.0green peas 1 cup wash, boil or steam 167.0 4.0 25.0 8.6

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9raspberries, raw 1 cup wash 64.0 0.8 14.7 1.5baby carrots, raw 1 cup 52.0 0.3 12.3 1.2

Dinner beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0zucchini 1 cup wash, chop 29.0 0.1 7.1 1.2cucumber 1 cup wash, steam or boil 82.0 6.5 6.5 1.2blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0

TOTAL 1939.0 102.5 171.3 104.5

6 - WEEK - FULL SCD



Breakfast egg 3 whole scramble egg w/ sausage in pan w/ oil 262.0 20.3 1.3 18.7turkey sausage 4 oz 264.0 14.8 0.0 30.8coconut oil 2 tablespoon 234.0 27.2 0.0 0.0

Lunch beef, steak 4 oz sear, grill, sauté or bake until 160F 285.0 17.0 0.0 31.0zucchini 1 cup wash, chop 29.0 0.1 7.1 1.2cucumber 1 cup wash, steam or boil 82.0 6.5 6.5 1.2blackberries, raw 1 cup wash 62.0 0.7 13.8 2.0

Snack SCD yogurt 1 cup see meal plan manual 154.0 3.8 17.2 12.9strawberries, raw 1 cup 49.0 0.5 11.7 1.0

Dinner pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7broccoli 2 cup steamed 205.0 10.2 26.4 8.7cheddar cheese 1/2 cup grated and melted over broccoli 228.0 18.7 0.7 14.1

TOTAL 2138.0 136.3 84.7 153.3

6 - WEEK - FULL SCD



Breakfast egg 3 whole cooked in pan w/ butter 262.0 20.3 1.3 18.7butter 2 tablespoon 204.0 23.0 0.0 0.2banana, raw 1 medium ripe w/ brown spots on skin 105.0 0.4 27.0 1.3

Lunch pork chop, boneless 4 oz broiled, baked, grilled, sauté w/ oil until 160F 284.0 16.5 0.0 31.7broccoli 2 cup steamed 205.0 10.2 26.4 8.7cheddar cheese 1/2 cup grated and melted over broccoli 228.0 18.7 0.7 14.1

Snack avocado, raw 1 medium peel and eat 322.0 29.5 17.1 4.0raisins 1/3 cup 130.0 0.2 34.4 1.3baby carrots, raw 1 cup 52.0 0.3 12.3 1.2

Dinner tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3red cabbage 1 cup wash, shred, boil or steam 76.0 3.8 10.5 2.3

TOTAL 2286.0 136.0 138.1 149.7

6 - WEEK - FULL SCD




Lunch tuna, steak 8 oz sear to your liking 346.0 9.0 0.9 61.9asparagus 1 cup wash, trim end, steam, grill or boil 72.0 4.1 7.5 4.3red cabbage 1 cup wash, shred, boil or steam 76.0 3.8 10.5 2.3


Dinner chicken breast 4 oz reheat or sauté, broil, grill, bake until 160F 222.0 8.7 0.0 33.5lettuce, raw 1 cup wash, shred 8.0 0.1 1.6 0.5mustard green, raw 1 cup wash, shred 15.0 0.1 2.7 1.5tomato, raw 1 small wash, slice 16.0 0.2 3.6 0.8olive oil 2 tablespoon 239.0 27.0 0.0 0.0

TOTAL 2014.5 126.1 98.8 136.0

6 - Week Phased SCD Meal Plan · 2019. 5. 21. · Lunch SCD chicken soup 4 cup see meal plan manual...

Documents

Transcript of 6 - Week Phased SCD Meal Plan · 2019. 5. 21. · Lunch SCD chicken soup 4 cup see meal plan manual...