Proteins (choose one per meal)
- Eggs (whole eggs are fine)
- Chicken (breast or thigh)
- Fish (any unbreaded variety)
- Beef (preferably grass-fed if budget allows)
- Pork
- Lamb
Quick protein ideas: scrambled eggs; baked chicken thighs; pan-seared salmon; ground beef patty; pork chops; lamb steaks.
Legumes (add one per meal)
- Lentils
- Black beans
- Pinto beans
- Red/kidney beans
- Soybeans
Why legumes? They provide slow-digesting carbohydrates and fiber without the blood-sugar swings common with bread, pasta, or rice.
Vegetables (fill the rest of the plate)
- Spinach
- Mixed cruciferous veg: broccoli, cauliflower, cabbage, Brussels sprouts
- Fermented veg: sauerkraut, kimchi
- Asparagus
- Peas
- Broccoli
- Green beans
Other veggies? If it's a non-starchy vegetable (leafy greens, crucifers, peppers, mushrooms, etc.), it generally fits the spirit of SCD. Keep corn and potatoes for cheat day.
What's not on this list (six-day "no's")
- Bread, pasta, rice (any color), cereals, tortillas
- Potatoes and sweet potatoes/yams
- Most fruit (save for cheat day)
- Milk, fruit juice, and sugary drinks
- Breaded or battered foods
Simple meal templates
- Breakfast: Eggs + lentils + spinach (steam or microwave the spinach).
- Lunch (Mexican bowl): Beef or chicken + pinto or black beans + mixed veg + extra guacamole.
- Dinner: Salmon + asparagus + a scoop of lentils.
Portions: No calorie counting required. Eat to satiety. Emphasize protein (20+ g per meal) and include legumes for slow-burning carbs.
Cooking fats & seasoning: Cook with modest amounts of oil (olive, avocado, ghee). Season with salt, pepper, herbs, spices, vinegar, citrus zest, hot sauces without added sugar. Avoid sugary sauces.
Dairy note: Most dairy is avoided on SCD; see the Drinks & Dairy page for specifics.
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