7-Day Meal Plan for Healthy Skin, Created by a Dietitian

This seven-day meal plan incorporates anti-inflammatory foods like avocado, salmon and nutrient-rich fruits and vegetables to improve skin from the inside out.

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

Updated on August 7, 2024 Reviewed by Dietitian

Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.

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7-day meal plan for healthy skin

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 We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How to Meal Prep Your Week of Meals

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

Day 1

SPistachio-Crusted Salmon with Broccoli

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)

1 serving Really Green Smoothie
1 hard-boiled egg

Snack (179 calories)

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

Lunch (430 calories)

1 serving Mason Jar Power Salad with Chickpeas & Tuna

Snack (235 calories)

1 small apple
1 1/2 Tbsp. natural peanut butter

Dinner (529 calories)

1 serving Roasted Pistachio-Crusted Salmon with Broccoli
1 serving Basic Quinoa

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

Day 2

7-Day Meal Plan for Healthy Skin

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)

1 serving Easy Loaded Baked Omelet Muffins
1 slice whole-wheat bread, toasted
1/4 avocado, mashed

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

Snack (64 calories)

1 cup fresh raspberries

Lunch (498 calories)

1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

Snack (206 calories)

1/4 cup unsalted almonds

Dinner (644 calories)

1 serving Thai Yellow Chicken Thigh Curry

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

Shrimp Poke

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)

1 serving Berry Chia Pudding

Snack (241 calories)

2 servings Peanut Butter-Oat Energy Balls
1 medium apple

Lunch (498 calories)

1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

Snack (61 calories)

Dinner (643 calories)

1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado
1 serving Citrus-Arugula Salad

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

Day 4

spaghetti squash with roasted tomatoes beans and almond pesto

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)

1 serving Easy Loaded Baked Omelet Muffins
1 slice whole-wheat bread, toasted
1/4 avocado, mashed

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)

1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

Snack (147 calories)

2 servings Peanut Butter-Oat Energy Balls

Dinner (583 calories)

1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
1 serving Massaged Kale Salad

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

Day 5

Guacamole Chicken

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)

1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

Snack (128 calories)

2 medium carrots
3 Tbsp. hummus

Dinner (585 calories)

1 serving Guacamole Chicken
1 serving No-Cook Black Bean Salad

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

Day 6

Berry-Kefir Smoothie

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.