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. But, how our skin looks on the outside is, in part, due to what’s happening to our body on the inside.

In this seven-day healthy skin plan, 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 increasing evidence showing the link between inflammation and chronic diseases like diabetes, heart disease and arthritis.

Increased levels of inflammation can also negatively impact our skin’s health, especially for conditions like 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 Meal Prep Your Week of Meals

1. Prepare Peanut Butter-Oat Energy Balls to have as snacks throughout 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 Loaded Baked Omelet Muffins to have for breakfast on Days 2 and 4.
4. Prepare two hard-boiled eggs to have with breakfast on Days 1 and 6.

Day 1

Healthy Skin Bonus: Salmon is full of healthy omega-3 fatty acids, which research shows can decrease inflammatory markers. Aim for two 3-ounce servings per week of omega-3-rich fish like 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 cup walnut halves
• 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? A 2018 review in Skin Research & Technology suggests that drinking plenty of water may improve skin elasticity and decrease 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)

Meal-Prep Tip: 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 repertoire. Studies show that people who exercise regularly have lower levels of inflammation. Aim for about 150 minutes a week of moderate exercise, like brisk walking, to reap the benefits. And exercising outside may add even greater benefits. According to a 2019 study in Scientific Reports, spending at least 120 minutes in nature was linked 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. Plus, it’s a powerful antioxidant that decreases free radicals and inflammation markers.

Breakfast (363 calories)

Spread mashed avocado over 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 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 also reduce inflammation and improve the skin? A high-fiber diet helps control blood sugars—and keeping blood sugars stable helps promote skin healing, decrease wound healing time and reduce inflammation.

Breakfast (371 calories)

• 1 cup whole-milk plain 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 like psoriatic arthritis, psoriasis and eczema. When we are stressed, our bodies go into overdrive, which results in our skin cells releasing more neurotransmitters that can interrupt 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-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 all contain a healthy amount of magnesium. And surprise! Dark chocolate is also a good source of magnesium—just watch the amount of added sugar in your chocolate bars. Too much sugar has been shown to reduce the skin’s elasticity.

Breakfast (343 calories)

Snack (223 calories)

• 2 celery stalks
• 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