It seems as an SCD Mama, I am constantly cooking. The first weeks of SCD were exciting with promise but completely overwhelming in the kitchen. Hang in there! I promise it gets better and YOU get better at it.
Here are just a couple of my thoughts on on streamlining the SCD Prepping, Shopping and Cooking Process.
I think it’s really helpful to look at your menu plan week by week. I take time over the weekend and think about each meal that I need to make. Eek! I know it’s unbelievable that SCDers don’t get a single meal ‘off’ from the kitchen. But there are ways to make it feel like you do by planning.
I have other non-SCD family members to cook for as well. We all try to eat SCD dinners together: meat & veggies or other great Paleo/SCD Options. Usually 1-2 times/week I cook a dinner that is not SCD Compliant, so I have at have an SCD variation or some alternative in freezer. Frozen Turkey burgers are my go to!
FIRST: MENU PLAN & GROCERY LISTS
Make your menu plan and think about:
- Breakfast
- Lunch
- Dinner
- Snacks
- Additional Staples: Yogurt, Dessert, Broth, etc.
Now make your grocery list and take inventory of your pantry/fridge.
If you’re a grocery store guru like me – organize your list by section: Produce/Meat/Dry/Dairy/Frozen. I promise it helps!
I also break up my list into stores. I use our local grocery for basics but I usually have to go to Whole Foods for meat. And I also use Amazon for my pantry items: Coconut Flour, Coconut Milk, Almond Flour, Coconut Milk. I use nuts.com for Nuts.
I try to plan to cook 5 dinner actual meals per week and use leftovers one night and back-up frozen items for the last night. I use the 2 easy non-cook-from-scratch nights for the days that are super busy at work or school or after school sports.
SECOND: ONE WEEKEND DAY DEDICATED TO COOKING
Use weekends to catch up or get ahead!
Do your shopping on the weekend and start some batch cooking for the week. I typically always make at least 2-3 baked items on weekends: Muffins, Cookies & Crackers. Those are lunch box and snack staples.
If you have to make yogurt, try to make it over the weekend. It really takes too long to make during the week. I try to get a lot of cooking done while milk is cooling. I have learned the hard way not to make anything while I’m heating milk…too distracting! My best yogurt tip is to make it first thing in the morning – it seems less daunting then and you’ll feel oh so accomplished afterwards!
Batch cook up easy lunches. In our house it’s usually a big batch of meatballs that I make every two weeks. Making Cashew or almond flour bread is also great for lunches.
Saturday/Sunday:
Menu Plan each day/meal
Take inventory of your pantry/fridge
Make grocery list for each store.
Place Amazon order.
Batch cook any staples: YOGURT/BROTH
Make couple snacks for week: Muffins, Cookies, Crackers
Make any lunch meals if you’re not home for lunches, meatballs or turkey burgers
Make breakfast item for week.
Strain yogurt
Freeze Coconut Milk
Make Almond Milk
WEEK DAY MENU PLAN EXAMPLE
Monday –
Breakfast: Waffles – make double batch to last all week, Applesauce
Lunch: Use meatballs, crackers, muffins, from weekend cooking
Dinner:
Lemon Parm Chicken
Asparagus
SCD Breadsticks – make double batch for to serve as After-School Snacks
Tuesday –
Breakfast: Use Waffles, make bacon, Grapefruit
Lunch: Use meatballs, crackers, muffins, from weekend cooking
Dinner:
LEFTOVERS
Either leftover Lemon Parm Chicken or Defrost a Turkey Burger
Peanut Butter shake for dessert (frozen coconut milk cubes, almond milk)
Wednesday:
Breakfast: Use Waffles, mixed berries, yogurt
Lunch: Use bread, crackers, muffins, from weekend cooking
Dinner:
Pesto Sauce
Lentil Pasta
Broccoli
Thursday:
Breakfast: Scrambled eggs and cheese (veggies added too), applesauce
Lunch: Use meatballs, crackers, muffins, from weekend cooking
Dinner:
Spicy saute chicken
Green Beans
Friday:
Breakfast: Use Waffles to make PB Honey Waffle Sandwich
Lunch: Use bread, crackers, muffins, from weekend cooking
Dinner:
SCD Breadsticks
Chicken Parmesan
Asparagus