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

When it comes to improving our skin, most of us think of lotions, creams and serums. However, the way our skin looks on the outside is, in part, due to what is happening to our body on the inside.

In this seven-day plan for healthy skin, we have Healthy Skin Bonus tips that discuss how what we eat can play a role in promoting healthy skin. Inflammation is a popular topic as there is increasing evidence showing the link between inflammation and chronic diseases such as diabetes, heart disease and arthritis.

Increased levels of inflammation can have a negative impact on 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, and healthy unsaturated fats and legumes, while limiting pro-inflammatory foods like trans fats and simple sugars. Whether you’re looking to improve your skin, or simply looking for a healthy eating plan to improve your general health, this 1,800 calorie meal plan can help.

How to Prepare a Meal for Meal Week

1. Prepare Peanut Butter-Oat Energy Balls to snack on during the week.
2. Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on Days 2, 3, 4 and 5.
3. Prepare Easy Baked Omelet Muffins for breakfast on Days 2 and 4.
4. Prepare two hard boiled eggs to have for breakfast on Days 1 and 6.

Day 1

Healthy Skin Bonus: Salmon is full of healthy omega-3 fatty acids, which research shows can reduce inflammatory markers. Aim for two 3-ounce servings per week of omega-3-rich fish such as salmon, albacore 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 half cup walnuts
• 1/4 cup fresh raspberries

Lunch (430 calories)

Snack (235 calories)

• 1 small apple
• 1 1/2 tbsp. natural peanut butter

Dinner (529 calories)

Daily Totals: 1,793 calories, 88 g protein, 148 g carbohydrate, 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? Review 2018 i Skin Research & Technology suggests that drinking plenty of water can improve skin elasticity and reduce dryness and roughness.

Breakfast (363 calories)

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

Snack (64 calories)

Lunch (498 calories)

Snack (206 calories)

Dinner (644 calories)

Tip for meal preparation: Prepare Berry Chia Pudding tonight to have for breakfast tomorrow.

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

Day 3

Healthy Skin Bonus: To reduce inflammation, consider including exercise as part of your healthy skin regimen. Studies show that people who exercise regularly have lower levels of inflammation. Aim for about 150 minutes a week of moderate exercise, such as brisk walking, to reap the benefits. And exercising outside may have even greater benefits. According to a 2019 study i Scientific Reportsspending at least 120 minutes in nature was associated with good 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 carbohydrate, 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 eating enough of this anti-inflammatory nutrient could also improve skin health. Vitamin C plays a role in skin healing by repairing wounds and promoting healing. In addition, it is a powerful antioxidant that reduces free radicals and markers of inflammation.

Breakfast (363 calories)

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

Snack (222 calories)

• 1/4 half cup walnuts
• 1 medium peach

Lunch (498 calories)

Snack (147 calories)

Dinner (583 calories)

Daily Totals: 1,813 calories, 62 g protein, 149 g carbohydrate, 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 reduce inflammation and improve the skin too? A high-fiber diet helps control blood sugars—and helps keep blood sugars stable, promote skin healing, reduce wound healing time, and reduce inflammation.

Breakfast (371 calories)

• 1 cup plain whole-milk Greek yogurt
• 2 tbsp. sliced ​​almonds
• 1/4 cup blueberries

Top yogurt with almonds and blueberries.

Snack (235 calories)

• 1 small apple
• 1 1/2 tbsp. natural peanut butter

Lunch (498 calories)

Snack (128 calories)

• 2 medium carrots
• 3 tbsp. hummus

Dinner (585 calories)

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

Day 6

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

breakfast (420 calories)

Snack (265 calories)

• 1/4 cup unsalted almonds
• 1 medium peach

Lunch (491 calories)

Snack (147 calories)

Dinner (472 calories)

Meal-Prep Tip: Prepare Berry Chia Pudding tonight to have for breakfast tomorrow.

Daily Totals: 1,795 calories, 63 g protein, 244 g carbohydrate, 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 a healthy amount of magnesium. And surprise! Dark chocolate is also a good source of magnesium – look at the amount of added sugar in your chocolate bars. Too much sugar has been shown to reduce the elasticity of the skin.

Breakfast (343 calories)

Snack (223 calories)

• 2 stalks of celery
• 2 tbsp. 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 carbohydrate, 46 g fiber, 99 g fat, 1,547 mg sodium