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

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Upon waking up

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

Breakfast

  • 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!)

Lunch

  • 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.

Snack

  • 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

Dinner

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!

Dessert

  • 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)

Drinks

  • 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:

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

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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!).

yum

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.

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Day 86: My 100th post and FORTHWITH with Phase 4! (plus a new SCD/paleo recipe)

This morning while deciding what to cook for dinner tonight, I suddenly realised:

WHERE IS PHASE 4?!?!

I frantically scrolled back through this blog to figure out when I started Phase 3… and it was 39 days ago – eek! If you follow this blog, you’ll know that I have no problem eating the same food over and over (and over and over) again, which is probably why I got stuck on Phase 3 without even really realising that I was stuck.

In the early phases, I was eager to test food and move through the phases because the choices were so limited. But once I hit phase 2, and even more so phase 3, I got comfortable and complacent in my little ‘safe food’ bubble. I got into a habit of cooking butternut, green beans, tomato and gem squash every Sunday, and I was quite happy with my little routine.

Until I suddenly realised that I could be eating so much more! And, after 39 days on phase 3, I SHOULD be.

Phase 4, forthwith!

So I immediately made the decision to start phase 4, and tonight I began with pineapple.

Even though you can eat raw fruit and veg on Phase 4, I decided to cook my pineapple in a sweet and sour-type dish for tonight, to which I also added chicken, ginger, veg and tomato. It’s packed with (well-cooked) veg (I’m still hesitant to take chances with raw/undercooked veg) and it’s oh-so-healthy:

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Here’s the recipe:

‘Sweet and sour’ chicken, pineapple and ginger pot

Ingredients

  • 1 medium onion, grated
  • 1 medium carrot, grated
  • 2-3 baby zucchini, grated
  • 1 small knob ginger, grated
  • 2-3 leeks, thinly sliced
  • 1-2 tsp minced garlic (depending on taste)
  • A few glugs pure tomato puree
  • 2 skinless boneless chicken breasts, sliced thinly
  • 8-10 baby tomatoes, halved
  • A generous handful broccoli florets
  • 1/2 to 1 cup of pineapple, chopped into small blocks (soft parts only)
  • Handful of fresh coriander, chopped

Method

Place the grated onion, carrot, zucchini, ginger, leek and garlic in a pot, add a splash of water and cook on high heat for about 10 minutes, stirring frequently.

Pour in the tomato puree and mix well, then add the chicken and cook until white – 2 to 3 minutes. Finally, add the rest of the ingredients, turn down to a simmer and cover. Allow to cook for about 15 minutes, checking from time to time to make sure it hasn’t dried out (it shouldn’t).

I served mine with gem squash and fresh avo slices. Delicious!

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And my belly?

My tongue is singing, but my belly is growling. It’s bloated, tight and gurgly. Cue sad face. I loved this dish!

Vegetables makes me bloated, full stop. I don’t eat them before I go out, for example, and I know when I have a veggie-based meal, I’m going to blow up like the Michelin Man.

Yes, the whole point of SCD is to be able to accurately identify the foods that make you bloated, but it’s not as easy at it seems. Even though I introduced foods 3 days apart and monitored my symptoms, it was still tricky to pinpoint exactly where the bloat was coming from.

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To be honest, I got lost somewhere along the way. I’m not entirely sure how it happened, because I tried to be so careful in my testing. But I do know that sometimes I get more bloated than other times – which leads me to believe that while food plays a big role in my symptoms, it’s not the only contributing factor.

[NB: I’ve just had a brainwave: SALT?? I eat loads of it. Doesn’t salt contribute to bloating? Perhaps I need to seriously consider reducing my intake].

What I do know is that my bloating was quite under control until Phase 3, so I think it was the introduction of the more ‘advanced’ veg that put me back a few steps. I know if I cut every vegetable back out, except for the squashy veg, the bloating would pretty much disappear. But do I want to do that? Of course not. So this is a choice I make – squash only and no bloating, or a variety of veg and bloat.

Tonight's selfie (okay *yes*, you got me - I'm sucking in)

Tonight’s selfie (okay *yes*, you got me – I’m sucking in)

SIGH.

Why can’t I just live on nut butter?

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A week’s supply

PS: After my 90 days + 10 extra on SCD, I plan to transition into paleo, which is supposed to really aid in bloating. Now that SCD had healed my GI system, I’m hoping that paleo will be able to target the bloating.