Following the Specific Carbohydrate Diet (SCD) doesn’t mean lunch has to be boring. These ideas are simple, satisfying, and nourishing while staying fully compliant. Each one uses legal ingredients, avoids grains and starches, and gives you a balanced meal for energy throughout the day.

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1. Chicken and Vegetable Lettuce Wraps

Ingredients

• 1 cooked chicken breast (shredded or diced)
• 1 large head of romaine or butter lettuce
• 1 small cucumber, peeled and sliced thin
• 1 small carrot, shredded
• 1 tablespoon fresh parsley or cilantro, chopped
• 1–2 tablespoons homemade yogurt (SCD-legal) or olive oil for dressing
• Sea salt and pepper to taste

Instructions

1. Wash and separate large lettuce leaves.
2. Lay a leaf flat and add chicken, cucumber, carrot, and herbs.
3. Drizzle with yogurt or olive oil, season lightly, and wrap up like a taco.
4. Serve with fresh fruit on the side (such as melon or grapes).

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2. Zucchini Noodle Bowl with Ground Beef

Ingredients

• 2 medium zucchinis, spiralized into noodles
• ½ pound ground beef or turkey (SCD-legal, no fillers)
• 1 small onion, diced
• 1 garlic clove, minced
• 1 cup chopped spinach
• 2 tablespoons olive oil
• ½ teaspoon dried oregano or basil
• Sea salt and black pepper

Instructions

1. In a skillet, cook onion and garlic in olive oil until fragrant.
2. Add ground beef and cook through, seasoning with salt, pepper, and herbs.
3. Toss in chopped spinach and sauté for 2 minutes.
4. Add zucchini noodles to the pan and cook just until tender, about 2–3 minutes.
5. Serve warm, topped with fresh basil if desired.

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3. Salmon and Avocado Salad

Ingredients

• 1 cooked salmon fillet (baked, grilled, or leftover)
• 1 ripe avocado, diced
• 2 cups mixed greens (arugula, spinach, or romaine)
• 1 small cucumber, diced
• Juice of ½ lemon
• 1 tablespoon extra virgin olive oil
• Sea salt to taste

Instructions

1. Flake salmon into bite-sized pieces.
2. Combine greens, avocado, and cucumber in a bowl.
3. Add salmon on top.
4. Drizzle with lemon juice and olive oil, then season lightly.
5. Mix gently and serve immediately.

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4. Eggplant and Tomato Bake

Ingredients

• 1 medium eggplant, sliced into rounds
• 2 medium tomatoes, sliced
• 2 tablespoons olive oil
• 1 garlic clove, minced
• ½ teaspoon dried thyme or oregano
• ¼ cup SCD-legal cheese (optional, if tolerated)
• Sea salt and black pepper

Instructions

1. Preheat oven to 375°F (190°C).
2. Arrange eggplant and tomato slices in a small baking dish, alternating layers.
3. Sprinkle garlic, thyme, salt, and pepper between layers.
4. Drizzle with olive oil.
5. Bake for 25–30 minutes until tender. Add cheese on top for the last 5 minutes if using.
6. Serve as a main dish or alongside grilled chicken.

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5. Turkey Meatballs with Cauliflower Rice

Ingredients

• 1 pound ground turkey (SCD-legal, no fillers)
• 1 egg
• 2 tablespoons almond flour (blanched, fine ground)
• 1 tablespoon fresh parsley, chopped
• 1 garlic clove, minced
• Sea salt and pepper
• 2 cups cauliflower rice (grated raw cauliflower)
• 2 tablespoons olive oil

Instructions

1. Mix ground turkey, egg, almond flour, parsley, garlic, salt, and pepper in a bowl.
2. Shape into small meatballs.
3. Cook in a skillet with olive oil until browned on all sides and fully cooked inside.
4. In a separate pan, sauté cauliflower rice in olive oil for 5–7 minutes until tender.
5. Serve meatballs over cauliflower rice.

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6. Greek Yogurt Chicken Salad

Ingredients

• 1 cooked chicken breast, diced
• ½ cup homemade SCD yogurt
• 1 celery stalk, diced
• 2 tablespoons walnuts or pecans, chopped
• 1 teaspoon lemon juice
• Sea salt and pepper

Instructions

1. Combine chicken, celery, and nuts in a mixing bowl.
2. Stir in yogurt and lemon juice.
3. Season with salt and pepper.
4. Serve on a bed of lettuce, in a lettuce wrap, or with cucumber slices as dippers.