Skin Diet

Diet For Clear Skin in a Week: 7 Days Diet Plan

Diet for clear skin in a week: Skin is one of the largest organs in our body, which is adversely influenced by stress, unhealthy food, sun, and stress.

Diet for clear skin in a week
Diet for clear skin in a week




Thanks to the unhealthy diet regime which escalate our skin issues like acne, pigmentation and early aging. 

The studies say including the healthy diet is the first step to healthy skin. What you eat reflects on your health as well as skin.

You can check out – Home Remedies For Glowing Skin in One Day.

Using cream, serum and lotion can accentuate your skin internally for a short duration.

But to achieve healthy skin in the longer run, it is important to focus on what you eat. 

Here are some diet plans which can bring your clear and glowing skin by including the foods enriched with specific nutrients required for skin nourishment.

Must Read – Daily Skin Care Routine at Home

7- Day Clear Skin Diet Plan

As we know, diet plays a vital role in keeping your skin clear and healthy. What we put in our body has a significant effect on our health, including our skin.

Munching on too much of oily food can induce the pimple and oily skin issues. Hence, the first step to clear skin is a healthy diet plan.

Basic tips on keeping your skin clear:

  • Drink lots of water to keep your skin hydrated
  • Include fiber and protein in every meal
  • Eat foods rich In Omega -3s, Vitamin A, D and E
  • Drink detoxifying green tea twice a day
  • Reduce dairy and sugar intake

Here is a 7-day diet plan which helps to keep your skin clear and curb the acne-related issues:

Day 1 –

Diet for clear skin in a week:

  • Breakfast – Egg white Omelet
  • Lunch – Autumn Soup (tomato, ginger, carrot, butternut squash soup) + 1 boneless chicken breast
  • Dinner – Seak and Cauliflower Mash (for steak – tuna/salmon/ tilapia) 

Day 2 –

Diet for clear skin in a week:

  • Breakfast – Pumpkin Parfait (banana, pumpkin puree, greek yogurt)
  • Lunch – Mixed Avacado Salad (romaine lettuce, avocado, spinach, carrot, beet or other non-starchy vegetables)
  • Dinner – Spinach and Artichoke Vegetable Pasta (Zucchini, shallot, fresh spinach, frozen artichoke heart)

Day 3 –

Diet for clear skin in a week:

  • Breakfast – Goji Berry Smoothie (Spinach, kale, raspberries, apple, chia seeds, soy milk)
  • Lunch – Herbed Lemon Salmon (Parsley, Salmon fillet, lemon)
  • Dinner – Easy Tuna Bowl (tuna, quinoa, broccoli, olive oil)

Day 4-

Diet for clear skin in a week:

  • Breakfast – Cantaloupe Bowl (soy yogurt, ground flaxseeds, cantaloupe)
  • Lunch – Mixed Bean Salad (Canned cannellini and kidney beans, bell peppers, parsley, spring onion, lettuce wraps)
  • Dinner – Seared Chicken With Avocado and Cucumber Salad (skinless and boneless chicken breast, cucumber, avocado, lime juice cilantro)

Day 5 –

Diet for clear skin in a week:

  • Breakfast – 2 large boiled egg and 1 fruit of your choice
  • Lunch – Tomato Cucumber Salad (tomatoes, cucumber, white onion, green bell pepper, parsley)
  • Dinner – Burger and Turnip Fries (beef patty/ veggie burger/ salmon burger, iceberg lettuce – 2 large leaves, 4 turnips, olive oil – 2 tbsp)

Day 6 –

Diet for clear skin in a week:

  • Breakfast – Mediterranean Breakfast (Poached/ Hard-boiled eggs – 2, cucumber avocado, tomato, Parsley) 
  • Lunch – Tuna Salad Zucchini Boats ( zucchini, hummus, tuna, carrot, white onion, celery)  
  • Dinner – Spaghetti Squash With Chicken, Mushrooms, and Spinach

Day 7 –

Diet for clear skin in a week:

  • Breakfast – Oats (oatmeal, unsweetened soy, walnut, berries)
  • Lunch – Simple Grilled Chicken Salad (mixed greens, 1 skinless and boneless chicken breast, olive oil, lemon)
  • Dinner – Baked Salmon and Asparagus (salmon fillet, roasted asparagus, quinoa, olive oil)

It is recommended to enjoy two snacks between the meals from some of the choices below to make you feel full and satisfied:

  • 2 dried apricots and 10 raw almonds
  • 1 tbsp of peanut butter and 1 banana
  • ¼ cup of pomegranate seeds 
  • 6 oz of unsweetened yogurt
  • 1 hard-boiled egg and 2 clementines
  • ½ cup of cucumber and carrot with ¼ cup of hummus
  • 10 raisins and celery stalks with 1 tbsp of peanut butter

Following this diet plan for 7 days will give you visible results. Do not to include the foods which you are allergic too.

Avoid aerated drinks and rely on water and coconut water to keep yourself hydrated. 

7- Days Healthy Skin Diet Plan




Incorporating healthy and anti-inflammatory foods in your diet improves your skin inside-out.

Foods like avocados, green leafy vegetables, salmon and fruits have the power to heal your skin naturally against the potential aging and acne effects.

Relying on the creams and serum could be beneficial in the short-run for outer purposes.

To improve the health of your skin inside, here we suggest a 7-day healthy skin diet plan:

Day 1

  • Breakfast – Two hard-boiled eggs, 1 serving of green smoothie
  • Lunch – Mason Jar Power Salad with Chickpeas & Tuna
  • Dinner – Basic Quinoa and Roasted Pistachio-Crusted Salmon with Broccoli

Day 2

  • Breakfast – Easy Loaded Baked Omelet Muffins, ¼ mashed avocado, 1 slice of whole wheat bread
  • Lunch – Mediterranean Lettuce Wraps
  • Dinner – Thai Yellow Chicken Thigh Curry

Day 3

  • Breakfast – Berty Chia Pudding
  • Lunch – Mediterranean Lettuce Wraps
  • Dinner – Shrimp Poke and Citrus-Arugula Salad

Day 4

  • Breakfast – Easy Loaded Baked Omelet Muffins, ¼ mashed avocado, 1 slice of toasted whole wheat bread
  • Lunch – Mediterranean Lettuce Wraps
  • Dinner – Massaged Kale Salad and Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Day 5

  • Breakfast – 1 cup whole milk plain-Greek yogurt, ¼ cup blueberries, 2 Tbsp sliced almonds
  • Lunch – Mediterranean Lettuce Wraps
  • Dinner – No-Cook Black Bean Salad and Guacamole Chicken

Day 6

  • Breakfast – 1 hard-boiled egg + Green Smoothie
  • Lunch – West Coast Avocado Toast
  • Dinner – Stuffed Sweet Potato with Hummus Dressing

Day 7

  • Breakfast – Berry Chia Pudding
  • Lunch – I cup of fresh raspberries and Mason Jar Power Salad with Chickpeas & Tuna each
  • Dinner – Cauliflower Risotto and Hummus-Crusted Chicken

It is good to rely on some healthy snacks between the meals – Between breakfast and lunch and then between lunch and dinner to keep you energetic throughout the day.

Some of the suggested snacks between the meals are as follows:

  • ¼ cup of fresh raspberries and walnut halves each
  • 1 small apple and 1 ½ tbsp of natural peanut butter
  • ¼ cup of unsalted almonds
  • Peanut Butter-Oat Energy Balls – 2 and 1 medium apple
  • 2 medium carrot and 3 tbsp of hummus
  • 2 Celery stalks and 2 tbsp of peanut butter

Foods to Avoid For Clear Skin

So far, we discussed the foods to be included to achieve healthy skin. But some foods should be strictly excluded from your meals to avoid their potential harm to your skin.

Here is the food list which one should avoid:

  • Foods with high Glycemic and Gluten Load

Foods which are enriched with gluten like barley, wheat, and rye are considered unhealthy for skin and gut.

Wheat allergy, gluten sensitivity, celiac disease, dermatitis, and gluten ataxia are some of the autoimmune and allergic diseases which are related to the gluten-related disorder.

Excluding the gluten from your diet can improve gastrointestinal disorders, as concluded in studies. Healthy grains like quinoa, buckwheat, and amaranth should use instead of wheat and barley.

  • Sugar

Sugar is responsible for triggering the glycation in your blood which interferes in your molecular and cellular function. It leads to vascular and cardiac diseases and also linked to a myriad of conditions.

  • Coffee

Caffeine present in coffee is one of the worst things which act as a psychoactive chemical causing the blockage of pores. Excess of coffee intake leads to oily and dull skin with the outbreak of acne. Coffee also makes the skin brittle due to dehydration. The stress hormone cortisol is also induced with a high intake of caffeine.

  • Fried Food

Vegetable oils are highly oxidative and release free radicals into your body, which act as toxins and induce the process of aging. Also, the vegetable oils cause the inflammation disrupting your clear skin. Olive oil and coconut oil are considered beneficial for health, but intake should be restricted.

  • Dairy Products

There is a correlation between dairy and acne in many studies. Few people are highly allergic to dairy products as well. It is not easy to digest the milk protein and lactose present in dairy products. It is recommended to opt for nut milk.

Diet For Skin in 3 Days Glowing 

 If you are looking for radiant skin, here is a diet plan which you need to follow to achieve your targets:

Breakfast

Tomato Omelette: Tomatoes are equipped with antioxidants to induce anti-aging and eggs to improve the functioning of your liver. The combo of tomato and omelet is considered best to deliver healthy glowing skin. 

Oatmeal with Banana: Oatmeal is considered excellent for glowing skin and strengthens your body tissues. This breakfast helps in reversing the aging process and enhances the elasticity of your skin. 

Blueberry Smoothie: Power-packed with antioxidants, blueberries are pure bliss for healthy skin. Besides protecting your skin against harmful UV rays, it boosts the collagen production to induce fair and glowing skin.

Lunch

Grilled Salmon: Enriched with anti-inflammatory Omega 3 fatty acids, Grilled salmon helps in protecting your skin against acne and redness. It restricts the premature aging and helps in adding glow to your skin.

Carrot Soup: Save your skin from scary breakout and improve the health of your eyes by including carrots in your diet. The vitamin A present in carrot help in fighting the cancer cell development in your skin. 

Green Tea: High in antioxidants, green tea is bliss to flush out toxins from your body. It contains the anti-cancer and anti-inflammatory properties besides repairing the damaged DNA.

Dinner

Spinach Salad: The presence of high folate, Vitamin B and carotene makes the spinach an ideal food for glowing skin. It repairs the DNA and skin and adds fiber to your diet to ease the bowel movements. 

Avocado Pasta: Vitamin C keeps your skin young and healthy. Unsaturated fatty acids present in vegetables protect the skin from harmful UV rays. 

Walnut pancakes: Packed with the whole grains, walnut pancakes are a good source of protein and fat which helps to repair your skin rapidly. The presence of ALA omega – 3 acids reduce the inflammation and saves your skin from dryness.

Foods That Lighten Skin Quickly

A bright skin indicates a healthy skin. There are many serums available which can brighten up your skin externally. However, diet plays a vital role in brightening up the dull complexion and reducing the appearance of spots. Here are some of the foods which you must include in your diet to achieve the desired glow:

  • Pineapples: Enriched with Vitamin C
  • Strawberries: Crucial for collagen production
  • Eggs: Protect from harmful UV rays
  • Tomatoes: Induce natural glow by producing collagen
  • Lemons: Rich in ascorbic acid
  • Garlic: Help in removing the impurities and clean your blood
  • Avocados: Maintain the moisture levels of your skin
  • Spinach: Rich in skin-boosting vitamin A
  • Walnut: Makes your skin supple with its essential fatty acids

Conclusion

A healthy diet is essential to achieve a radiant, glowing and healthy skin internally.

The tedious lifestyle is taking a toll on our skin. From excessive exposure to the sun, erratic work schedules and high-stress levels, a healthy diet is an essential way to achieve healthy skin.

A food which is a mix of vegetables and fruits and products enriched with essential nutrients to repair your skin is an ideal diet to get healthy skin in the long run.

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About the author

Reema Singhal

She has worked anonymously for many projects and has extensive experience of writing for food, travel, beauty, health, real estate, and lifestyle. She is an enthusiastic writer who is a fervent foodie, loves to travel and interact with people from different walks of life.

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