Day 89: A typical daily meal plan on Phase 4 of SCD

Now that I’m so close to the end of my 90-day challenge – which I will be extending to a nice round 100 – I thought I’d share with you what I typically eat on an average day on SCD.

I’m currently on phase 4, and I’ve properly introduced in all the foods that I eat, except for ginger and lemon, which I added by default when I was ill a few weeks ago and relied on hot toddies to get me through!

Phase 4: Typical daily meal plan


Upon waking up

500ml water (tap temperature – I can’t drink it ice-cold!)


  • 2 hard-boiled eggs, pure ground coffee (diluted) and sometimes a banana if I’m still hungry, or
  • SCD pancakes (egg, banana, coconut oil) or
  • a few bananas if I’m not too hungry yet (this is extremely rare!)


  • A mix of any of the following vegetables: gem squash, roast butternut, green beans, broccoli, cauliflower and leeks, served with homemade tomato sauce (tomatoes, garlic and onion) and half an avocado.
  • Sometimes I add leftover meat from the night before (ie: grilled chicken breast).
  • Sometimes I have leftovers from the night before, but usually I freeze my leftovers for nights when I’m too lazy to cook!
  • I always round off every lunch with a banana.


  • one or two bananas (I try to eat no more than 2 or 3 per day) or
  • Pineapple pieces or
  • Nut butter – my two faves are cashew and macadamia, but I’ll also eat almond


One of my fave meals: gem squash, roast butternut and avo with ostrich 'bolognaise'... and a glass of vino!

One of my fave meals: gem squash, roast butternut and avo with ostrich ‘bolognaise’… and a glass of vino!


  • SCD yogurt: either almond milk yogurt or my amazing coconut and cashew yogurt (recipe here), drizzled with honey or
  • Nut butter, or
  • a few spoonfuls of honey

Things I eat every day:

  • eggs
  • bananas
  • avocado
  • vegetables
  • scd yogurt
  • honey

Occasional treats

  • Nut butters (as I have no self-control when it comes to them)


  • Every day: 2 litres of water – this is so important and if you’re not sure you’re drinking enough, use a 500ml bottle to keep count (that’s what I do)
  • Every day: 1 cup of pure ground coffee (occasionally two but never more)
  • Most days: pure apple juice
  • Most days: wine (1 – 2 glasses per evening)
  • Occasionally: herbal tea
  • Occasionally: vodka with apple juice or soda water

What do I still want to add to/remove from my diet?

I can’t wait to introduce salad, though an entire completely raw dish is likely to be a challenge for my gut. I’m also looking forward to introducing whole nuts, though I have zero willpower so it’s probably a good thing that I can’t eat them right now! (plus they can be rough on the gut).

I’m also looking forward to introducing more spices.

There’s nothing I really want to remove from my diet, because I’m loving all the food I’m currently eating. I do know that I need to cut down on vegetables because they make me very bloated. I might also need to reduce my salt intake.

What do I miss?

Nothing… any more! It was hard at first and I can’t lie, I felt like this every night for the first few weeks:


(here’s a short clip of me eating intro food):


But now, it’s much, much easier. I really enjoy this diet, my cravings are gone and I feel so good. I can’t wait to get to a point where I can add SCD desserts made from nuts, dried fruit, honey, etc (like Larabars for example, and SCD-legal cheesecake!).


What I miss the most, to be honest, is convenience! On a diet like SCD or paleo, you need to plan ahead to make sure you always have food prepared – there’s no quick ‘running into a store’ to grab a sandwich or something horribly processed. You also need to cook in advance and often you need to take your own food with you when you go out.

How do I feel about day 90 tomorrow?

I can’t believe it’s here – but more to the point, I can’t believe how quickly it’s gone! Honestly, It. Has. Flown. 30 days, 90 days, 1 year – your life – it all just flies by so make TODAY the day you do that thing you’ve been putting off.



Day 59: Why saying ‘no’ is the best YES you can give your body

I’ve been very fortunate that I’ve had few cravings throughout this diet. I think this is much more a nod to psyche than it is to physiology, because after all, cravings can be largely psychological in nature.

At the beginning of this diet, I had loads of cravings and it was hard. I fell asleep dreaming of chocolate cake and during the day, I longed for bed so that I could fantasise about it again.

This kind of fantasy is completely normal on SCD

This kind of fantasy is completely normal on SCD. Also, don’t Google ‘chocolate porn’.

59 days in, my cravings have mostly abated. Perhaps my psyche has simply given up the ghost! But regardless of whether my mind has surrendered to this diet or, as I prefer to think, triumphed over chocolate, it does still wander into the candy aisle every now and then. And when it does, here’s what I do:

I say no.

Unexciting, I know. Unhelpful? Maybe. But think about it again. ‘No’ is actually a very powerful word. We say ‘yes’ a lot – which is why so many of us ended up in this position. We said ‘yes’ to everyone who placed demands on us, so we elevated our stress levels and damaged our bodies. We said ‘yes’ to every type of food we laid eyes on, and we overloaded our systems. We said ‘yes’ to fad diets, fast food, too much partying and too little sleep. And we ended up here.

So now’s the time to start saying ‘no’. Saying ‘no’ to stress, unhealthy food, fad diets, lack of sleep, laziness and pushing ourselves too hard is the only way we’re going to get healthy again. ‘No’ is one of your most powerful tools, not only on SCD but in life in general. ‘No’ means that you know your boundaries and you respect your body, and your disease, enough to put measures in place to protect yourself and heal. Without ‘no’, your ‘yes’s are going to undo you.


For those of us with IBD, ‘no’ is the only way to get the space we need – from our own bad habits and everyone else’s. Saying ‘no’ to the cravings and unhealthy habits will actually give you a lot more room to say ‘yes’ – to good food, fresh air, less stress, healthy hobbies and more me-time. ‘Yes’ to the things you love, because they make you happy, and ‘yes’ to the things that are helping you to heal. And ‘yes’, also, to the occasional cheat food. Because that’s okay too 🙂