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A well-balanced introduction plan to support plant-based clients with Inflammatory Bowel Disease.



This program is based on the framework and Legal/Illegal List from Elaine Gottschall's book, "Breaking the Vicious Cycle: Intestinal Health Through Diet". This diet allows carbohydrate foods consisting of monosaccharides only and uses recipes made with "legal" ingredients.

The plan is designed to help your clients maintain their daily recommended fiber intake and avoid common nutrient deficiencies in the Specific Carbohydrate Diet such as vitamin C, vitamin A, B vitamins, iron and potassium. The plan can be modified based on your client's unique response to foods.


This meal plan includes:

- 7 day meal plan 

- Grocery shopping list 

- Instructions on each meal 

- Nutritional info on each meal

Specific Carbs Meal Plan

  • This program was created with the following key considerations:




    As this diet is extremely specific about the types of carbohydrates allowed, it is important to choose higher fiber foods. Adequate dietary fiber intake is associated with several health benefits including better digestive health and reduced inflammation. This program is grain-free, gluten-free, and uses low glycemic foods. The plan provides up to 39 grams of fiber daily from fruits, vegetables, nuts.


    Immune Support


    Zinc and selenium are among the most important trace elements that have significant anti-inflammatory and antioxidant properties. They help support the immune system which is important in inflammatory bowel disease. You can find zinc sources in this meal plan from chicken, beef, and almonds. Selenium is incorporated daily from foods like eggs and bananas.


    Bone Health


    Calcium, phosphorus, and potassium are essential minerals for building healthy bones. They are also common nutrient deficiencies associated with the Specific Carbohydrate Diet. This meal plan provides your daily recommended amounts of these minerals from calcium-rich foods like almonds, cheese, and sardines, good sources of phosphorus found naturally in both animal and vegetable products, and at least 3,700 mg of potassium daily from whole foods including kiwi, banana, and grapes.




    Vitamin A and vitamin C support various cellular functions of our immune system, reduce oxidative stress in cells, and are useful in the treatment of inflammatory diseases. They are also commonly deficient in the Specific Carbohydrate Diet. This meal plan is packed with vitamin A sources like bell peppers, pistachios, and squash, and incorporates vitamin C through citrus fruits and tomatoes.


    B Vitamins


    Research shows a decrease in B vitamins, such as folate, thiamine, and vitamin B6 in the Specific Carbohydrate Diet. These vitamins help enzymes release energy from carbohydrates and fat, break down amino acids, and transport oxygen and energy-containing nutrients around the body. This meal plan provides the recommended daily amount of B vitamins from beef, poultry, green leafy vegetables, and eggs.

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