In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
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Meal Prep Tips
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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 thelink between inflammation and chronic diseaseslike diabetes, heart disease and arthritis.
Increased levels of inflammation can also negatively impact ourskin’s health, especially for conditions like eczema, psoriasis and psoriatic arthritis.
In this meal plan, we maximizeanti-inflammatory foodslike 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 PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal 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
Healthy Skin Bonus:Salmon is full of healthyomega-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 ourUltimate Guide to Cooking Salmonfor tips and recipes to help you integrate salmon into your weekly menu.
Breakfast (420 calories)
Snack (179 calories)
Lunch (430 calories)
Snack (235 calories)
Dinner (529 calories)
Daily Totals:1,793 calories, 88 g protein, 148 g carbohydrate, 36 g fiber, 99 g fat, 1,482 mg sodium
Healthy Skin Bonus:Drinking plenty of water has many health benefits, but did you know it can also improve your skin? A 2018 review inSkin Research & Technologysuggests 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:PrepareBerry Chia Puddingtonight 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
Healthy Skin Bonus:To reduce inflammation, consider including exercise as part of your healthy skin repertoire.Studies showthat 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 inScientific Reports, spending at least 120 minutes in nature was linked with good health and well-being.
Breakfast (343 calories)
Snack (241 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
Snack (222 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
Healthy Skin Bonus:Most of us know that fiber plays an important role in gut health, but did you know thatfiber can also reduce inflammationand 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)
Top yogurt with almonds and blueberries.
Snack (128 calories)
Dinner (585 calories)
Daily Totals:1,817 calories, 89 g protein, 152 g carbohydrate, 40 g fiber, 99 g fat, 1,834 mg sodium
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. Findways to reduce your stress. Regular exercise, sleep, yoga and getting outside can get you started.
Snack (265 calories)
Lunch (491 calories)
Dinner (472 calories)
Daily Totals:1,795 calories, 63 g protein, 244 g carbohydrate, 61 g fiber, 73 g fat, 1,337 mg sodium
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 chocolateis 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.
Snack (223 calories)
Lunch (494 calories)
Snack (237 calories)
Dinner (507 calories)
Daily Totals:1,803 calories, 103 g protein, 127 g carbohydrate, 46 g fiber, 99 g fat, 1,547 mg sodium
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