Keep It Simple Newbies!

Hi SCDers!

It’s very common for parents and patients to feel overwhelmed when first starting this diet. My best advice is to KEEP IT SIMPLE. At least at first. Transitioning vs cold turkey is much more effective to get in your groove. Here is an example of what to do for the week…

Preparing is key. So on your prep day (ideally Sunday), do the following.

1. Knock out breakfast for the week with these easy recipes.

Make Breakfast Omelet Muffins. These are super easy and you can customize the ingredients to your liking. 1-2 muffins a morning, so a dozen will do! Put in a container in the fridge and heat in the microwave as needed.

Make Pancakes/Waffles. There are many recipes to choose from in the recipe database. Make however many and freeze. Heat them in the toaster. Top with honey and/or fresh fruit.

Buy bags of frozen fruit, coconut or make almond milk, and lots of bananas. These are key ingredients in whipping up a quick smoothie in the morning.

Alright so an omelet muffin with meat and veggies, pancakes with some sweetness, and nutrient packed smoothie. Not a bad breakfast, right? If your kiddo doesn’t want the same thing every morning then you can alternate with these options. Obviously there are other things you can pre make for breakfast that are in the recipe database, but I find these easiest.

2. Knock out snacks for the week.

If you have a dehydrator, make a chip out of anything…sliced fruits or veggies. Maybe even make beef jerky! (Recipes in database). Make multiple bags of these so they’re ready to grab and go.

No dehydrator? No problem. Make your own trail mix with peanuts, cashews, dried fruits (not dried with sugar). You can even candy nuts with honey and different spices on the stove top. These are a great snack too. Again, make multiple bags of these so they’re ready to grab and go.

Bag up carrots, apples, grapes, celery, pears, really any produce that your kid likes. If they’re a dipper, get little containers where you can store almond butter or peanut butter so it’s all, again, ready to grab and go. See the trend here?

(Justin’s almond butter sells little packets at most grocery stores. These are great to pack and don’t require the preparation)

Perhaps while you’re doing all this bagging, throw in a batch of muffins or bread in the oven. This can be available for the week as an alternative to all these nuts and fruits.

Also, a new favorite of mine are meat muffins. Totally protein packed and tasty. Recipe is in database. Again, these are easy to mix and throw in the oven and bag up to grab and go!

Certain LARABARS or fruit and nut bars are available, but tend to be pricy. You can make your own but maybe in the beginning it’d be worth buying for the convenience aspect.

Okay now lunches….You may or may not be able to prep these in the beginning of the week, depending on your type of eater. Here are some options:

1. Pick out some recipes like chicken nuggets, sesame chicken, etc. and make a big batch on your prep day, freeze it and either heat it up in the morning and store in lunch box, or if possible have them heat it up at school.

2. Another option is a burrito bowl with ground beef or turkey, lettuce, tomato, guacamole, bell peppers, onions, yummy spices, etc. This is easy to bring to school and could even be eaten cold if they’re not too picky.

3. “But my kid likes sandwiches”. Don’t we all? 🙂 Okay well an alternative is a paleo wrap (coconut meat tortilla if you will), put in SCD sandwich fixings like certain mustards, lettuce, chicken/not deli meat unless it’s SCD safe, or even use a big piece of lettuce as the wrap, although I’ll admit it’s less convenient. Another option is to make the “Simple bread” recipe. The slices are SUPER small and you must use the pan in the recipe. However you can make 2 little sandwiches. It’s ideal to toast slices a bit in a dehydrator or oven, but if you don’t I think it’s still yummy.

4. The best and easiest option is leftovers from dinner the night before!

5. You could also buy a bag of pure chicken, throw it in a tray and season each piece a bit differently, put in oven and store in fridge so something is available to grab, with options!

6. In the beginning of the week it’s helpful to sautee a bunch of veggies in a pan like mushrooms, bell peppers, broccoli, string beans, carrots, etc. Store in a big container and again, easy to add with a chicken breast for lunch or even just as a snack.

Again, prepare as much as you can in the beginning of the week so it’s all ready to grab and go and less stressful for when your kid is hungry!

Dinner Time!

There are many recipes available in the database. Typically, it consists of a meat and veggies. Surprising right? However, it’s all about using the same ingredients in different ways. I’ve made orange sesame chicken with cauliflower rice, yum! Other ideas include steak, roasted butternut squash and sautĂ©ed mushrooms, or grilled asparagus, or roasted broccoli with garlic. Salads are always easy to mix up with fresh bell peppers, spiced and candied walnuts, white balsamic vinegar and olive oil, dried fruits and your meat of choice, if applicable. Missing pasta? A fun option is to have kids involved by making veggie noodles with zucchini, cucumber, squash, etc. There is a contraption under Resources & Helpful products that is a veggie spiralizer. Don’t have time for that? Get a spaghetti squash, cut it in half and scoop out seeds, put face down in a tray filled with water and cook in the oven for about 40 minutes, take a fork and start scooping out spaghetti noodles! (It’s crazy and awesome). Various pasta sauce ideas are in the database, but sometimes with spices and a butter replacement like palm shortening by Spectrum or olive oil, you don’t need a sauce and it could be a side. Stews and soups are great. Crockpot recipes with a pork roast and onions and carrots are easy and tasty too.

Finally, dessert (my favorite)

Perhaps they don’t need a dessert every night, I know I tend to prefer that though 🙂

Heat up some of the frozen fruit from those bags you bought earlier this week, in a mug and then drizzle some honey or pure vanilla over it.

Take walnuts and load on the honey, maybe some cinnamon, heat in the microwave for 30 seconds, mix around and done.

A favorite of mine is a mug cake and the main things you need are almond/peanut butter, a banana, and egg. It takes 2 minutes. Recipe in database.

There are many dessert recipes online that are much more extravagant but take some more prep time (Like banana ice cream, cinnamon rolls, cakes, cookies, pies, etc.). These were just ideas for a quick sweet tooth fix.

I hope this helps!

As you can see, it’s all about prepping ahead of time. Setting aside 3-4 hours on Sunday to prepare as much as possible will make the diet less overwhelming throughout the week.


3 thoughts on “Keep It Simple Newbies!

  1. This article is full of excellent, helpful ideas. One question about the group — I’m brand new to the group and notice that posts are directed to parents of kids on SCD. My husband is affected by Crohn’s, so of course I wonder if there are other adults who are on the diet in the group. Or, is there a separate organization for adults on the diet?

  2. Excellent information! With all of life’s responsibilities, even after working on SCD for 4 years now, I get overwhelmed sometimes and need a reminder to keep it simple.Thanks.

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