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

Day 1

Breakfast (420 calories)

Morning Snack (179 calories)

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

Lunch (430 calories)

Afternoon 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

Breakfast (363 calories)

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

Morning Snack (64 calories)

Lunch (498 calories)

Afternoon Snack (206 calories)

Dinner (644 calories)

Daily Totals: 1,775 calories, 72 g protein, 141 g carbohydrate, 33 g fiber, 105 g fat, 2,146 mg sodium

Day 3

Breakfast (343 calories)

Morning Snack (241 calories)

Lunch (498 calories)

Afternoon 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

Breakfast (363 calories)

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

Morning Snack (222 calories)

• 1/4 cup walnut halves
• 1 medium peach

Lunch (498 calories)

Afternoon 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

Breakfast (371 calories)

• 1 cup whole-milk plain Greek yogurt
• 2 Tbsp. sliced almonds
• 1/4 cup blueberries

Top yogurt with almonds and blueberries.

Morning Snack (235 calories)

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

Lunch (498 calories)

Afternoon 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

Breakfast (420 calories)

Morning Snack (265 calories)

• 1/4 cup unsalted almonds
• 1 medium peach

Lunch (491 calories)

Afternoon Snack (147 calories)

Dinner (472 calories)

1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,795 calories, 63 g protein, 244 g carbohydrate, 61 g fiber, 73 g fat, 1,337 mg sodium

Day 7

Breakfast (343 calories)

Morning Snack (223 calories)

• 2 celery stalks
• 2 Tbsp. natural peanut butter

Lunch (494 calories)

Afternoon 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

Eating for Skin Health

Maintaining that healthy glow starts from the inside and there are some nutrients that have been shown to support skin health. Omega-3 fatty acids can decrease inflammation in the body, and this goes for the skin too. Aim for two 3-ounce servings per week of omega-3-rich fish like salmon, albacore tuna, herring and sardines. 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. 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.

From the lifestyle perspective, 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.