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

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

In this 7-day plan for healthy skin, we include Healthy Skin Bonus Tips that discuss how what we eat can play a role in promoting healthy skin. Inflammation is a popular topic because there is growing evidence linking inflammation to chronic diseases such as 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, 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 are just looking for a healthy eating plan to improve your overall health, this 1,800-calorie meal plan can help.

How to prepare your meals for the week

1. Make peanut butter and oatmeal energy balls so you can have them as a snack throughout the week.
2. Make chickpea and roasted red pepper lettuce wraps with tahini dressing for lunch on days 2, 3, 4, and 5.
3. Make Easy Loaded Baked Omelet Muffins for breakfast on days 2 and 4.
4. Prepare two hard-boiled eggs for breakfast on days 1 and 6.

Day 1

Bonus for healthy skin: Salmon is loaded with healthy omega-3 fatty acids, which research shows can reduce markers of inflammation. Aim for two 3-ounce servings per week of fish high in omega-3s, 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 incorporate 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

Bonus for healthy skin: Drinking plenty of water has many health benefits, but did you know it can also improve your skin? A 2018 review in Skin research and technology suggests that drinking plenty of water can improve skin elasticity and reduce dryness and roughness.

Breakfast (363 calories)

Spread the mashed avocado on the bread 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 tonight so you can enjoy it 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

Bonus for healthy skin: To reduce inflammation, consider incorporating exercise into your healthy skin repertoire. Studies show that people who exercise regularly have lower inflammation. Aim for about 150 minutes of moderate exercise, such as brisk walking, per week to reap the benefits. And exercising outdoors can provide even greater benefits. According to a 2019 study in 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 carbohydrates, 49 g fiber, 87 g fat, 1,744 mg sodium

Day 4

Bonus for healthy skin: We often see vitamin C as an ingredient in skin products, so it makes sense that eating enough of this anti-inflammatory nutrient can also improve skin health. Vitamin C plays a role in skin healing by repairing wounds and promoting healing. Additionally, it’s a powerful antioxidant that reduces free radicals and markers of inflammation.

Breakfast (363 calories)

Spread the mashed avocado on the bread 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

Bonus for healthy skin: 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 diet rich in fiber helps regulate blood sugar levels. And keeping blood sugar levels stable promotes skin healing, shortens wound healing time, and reduces inflammation.

Breakfast (371 calories)

• 1 cup full fat Greek yogurt
• 2 tablespoons flaked almonds
• 1/4 cup blueberries

Top the yogurt with almonds and blueberries.

Snack (235 calories)

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

Lunch (498 calories)

Snack (128 calories)

• 2 medium carrots
• 3 tablespoons 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

Bonus for healthy skin: Stress management can help improve your skin, especially with conditions like psoriatic arthritis, psoriasis, and eczema. When we’re stressed, our bodies go into overdrive, resulting in the release of neurotransmitters in our skin cells that can interrupt blood flow and increase inflammation. Find ways to reduce your stress. Regular exercise, sleep, yoga, and getting outside can help you get there.

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: Make berry chia pudding tonight so you can have it 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

Bonus for healthy skin: Magnesium is another inflammation-fighting nutrient that can play a role in healthy skin. Nuts, seeds, legumes, and dark leafy greens all contain healthy amounts of magnesium. And surprise! Dark chocolate is also a good source of magnesium, but be careful about the amount of added sugar in your chocolate bars. Too much sugar has been shown to reduce skin elasticity.

Breakfast (343 calories)

Snack (223 calories)

• 2 stalks of celery
• 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