7-Day Diet Plan for Glowing Skin, Prepared by a Dietitian

When it comes to improving our skin, most of us think of lotions, creams, and serums. However, how our skin looks on the outside depends, in part, on what’s happening inside our bodies.

In this seven-day healthy skin plan, we include Healthy Skin Bonus tips that address how what we eat can play a role in supporting healthy skin. Inflammation is a popular topic because there is growing evidence linking inflammation to chronic diseases like diabetes, heart disease, and arthritis.

Increased levels of inflammation can also negatively impact the health of our skin, especially in conditions such as eczema, psoriasis and psoriatic arthritis.

In this meal plan, we maximize anti-inflammatory foods like vitamin-rich fruits and vegetables, healthy unsaturated fats, and legumes, while limiting anti-inflammatory foods like trans fats and simple sugars. If you’re looking for a healthy eating plan to improve your skin or improve your overall health, this 1,800-calorie meal plan can help.

How to Plan Your Food Week

1. Make Peanut Butter-Oatmeal Energy Balls to snack on throughout the week.
2. Prepare Chickpeas with Tahini Sauce and Roasted Red Pepper Lettuce Wraps to have for lunch on days 2, 3, 4 and 5.
3. Make Easy Bake Omelet Muffins to eat for breakfast on Days 2 and 4.
4. Prepare two boiled eggs to consume for breakfast on the 1st and 6th days.

Day 1

Healthy Skin Bonus: Salmon is loaded with healthy omega-3 fatty acids, which research has shown can reduce markers of inflammation. Aim to eat two 3-ounce servings per week of omega-3-rich fish like salmon, tuna, herring, and sardines. Nervous about cooking salmon at home? Check out our Ultimate Guide to Cooking Salmon for tips and recipes to help you integrate salmon into your weekly menu.

Breakfast (420 calories)

Snack (179 calories)

• 1/4 cup walnut halves
• 1/4 cup fresh raspberries

Lunch (430 calories)

Snack (235 calories)

• 1 small apple
• 1 1/2 tablespoons natural peanut butter

Dinner (529 calories)

Daily Totals: 1,793 calories, 88 g protein, 148 g carbohydrates, 36 g fiber, 99 g fat, 1,482 mg sodium

Day 2

Healthy Skin Bonus: Drinking plenty of water has many health benefits, but did you know it can also improve your skin? A 2018 review Skin Research and Technology It suggests that drinking plenty of water can increase skin elasticity and reduce dryness and hardness.

Breakfast (363 calories)

Spread the mashed avocado over the toast and sprinkle with a pinch of salt and pepper.

Snack (64 calories)

Lunch (498 calories)

Snack (206 calories)

Dinner (644 calories)

Meal Preparation Tip: Make Berry Chia Pudding the night before to have for breakfast tomorrow.

Daily Totals: 1,775 calories, 72 g protein, 141 g carbohydrates, 33 g fiber, 105 g fat, 2,146 mg sodium

Day 3

Healthy Skin Bonus: Consider incorporating exercise into your healthy skin repertoire to reduce inflammation. Studies show that people who exercise regularly have lower levels of inflammation. Aim for about 150 minutes of moderate exercise, such as brisk walking, per week to reap the benefits. And exercising outside can provide even greater benefits. According to a 2019 study Scientific ReportsIt turns out that spending at least 120 minutes in nature is linked to health and well-being.

Breakfast (343 calories)

Snack (241 calories)

Lunch (498 calories)

Snack (61 calories)

Dinner (643 calories)

Daily Totals: 1,786 calories, 66 g protein, 198 g carbohydrates, 49 g fiber, 87 g fat, 1,744 mg sodium

Day 4

Healthy Skin Bonus: We often see vitamin C as an ingredient in skin products, so it makes sense that consuming adequate amounts of this anti-inflammatory nutrient could also improve skin health. Vitamin C plays a role in skin healing by repairing wounds and promoting healing. It’s also a powerful antioxidant that reduces free radicals and inflammatory markers.

Breakfast (363 calories)

Spread the mashed avocado over the toast and sprinkle with a pinch of salt and pepper.

Snack (222 calories)

• 1/4 cup walnut halves
• 1 medium peach

Lunch (498 calories)

Snack (147 calories)

Dinner (583 calories)

Daily Totals: 1,813 calories, 62 g protein, 149 g carbohydrates, 36 g fiber, 115 g fat, 2,199 mg sodium

Day 5

Healthy Skin Bonus: Most of us know that fiber plays an important role in gut health, but did you know that fiber can also reduce inflammation and improve skin? A high-fiber diet helps control blood sugars, and keeping blood sugars stable can help promote skin healing, shorten wound healing time, and reduce inflammation.

Breakfast (371 calories)

• 1 cup full-fat plain Greek yogurt
• 2 tablespoons sliced ​​almonds
• 1/4 cup blueberries

Add almonds and blueberries to the yogurt.

Snack (235 calories)

• 1 small apple
• 1 1/2 tablespoons natural peanut butter

Lunch (498 calories)

Snack (128 calories)

• 2 medium carrots
• 3 tablespoons of hummus

Dinner (585 calories)

Daily Totals: 1,817 calories, 89 g protein, 152 g carbohydrates, 40 g fiber, 99 g fat, 1,834 mg sodium

Day 6

Healthy Skin Bonus: Managing stress can help improve skin, especially for conditions like psoriatic arthritis, psoriasis, and eczema. When we’re stressed, our bodies go into overdrive, causing our skin cells to release more neurotransmitters that can cut off blood flow and increase inflammation. Find ways to reduce your stress. Regular exercise, sleep, yoga, and getting outside can get you started.

Breakfast (420 calories)

Snack (265 calories)

• 1/4 cup unsalted almonds
• 1 medium peach

Lunch (491 calories)

Snack (147 calories)

Dinner (472 calories)

Meal Preparation Tip:Prepare Berry Chia Pudding the night before to have for breakfast tomorrow.

Daily Totals: 1,795 calories, 63 g protein, 244 g carbohydrates, 61 g fiber, 73 g fat, 1,337 mg sodium

Day 7

Healthy Skin Bonus: Magnesium is another inflammation-fighting nutrient that can play a role in healthy skin. Nuts, seeds, legumes, and dark leafy greens contain healthy amounts of magnesium. And surprise! Dark chocolate is also a good source of magnesium; just watch out for added sugar in your chocolates. Too much sugar has been shown to reduce skin elasticity.

Breakfast (343 calories)

Snack (223 calories)

• 2 celery stalks
• 2 tablespoons natural peanut butter

Lunch (494 calories)

Snack (237 calories)

• 1/4 cup unsalted almonds
• 1 plum

Dinner (507 calories)

Daily Totals: 1,803 calories, 103 g protein, 127 g carbohydrates, 46 g fiber, 99 g fat, 1,547 mg sodium