7 Days of Eating for Healthy Skin

Salmon is a good source of omega-3 fatty acids, berries are packed with vitamin C, mushrooms are rich in vitamin D, and avocados give you a boost of all kinds of vitamins and minerals. If you’ve read about nutrition for healthy, beautiful skin, you’ve most likely seen this info thrown around countless times.

But how do you actually make these skin-nourishing foods part of your daily routine? Walking the walk can be a lot harder than talking the talk. Luckily, we’ve already done the hard part for you and created a weekly schedule of meals rich in nutrition for healthy skin.

All you need to do is check out the recipes below, tweak them to your liking, and eat your way to healthier skin. We’ve also included a handy PDF of the meal plan and shopping list to make it easy for you to get started.

Healthy Skin Meal Planning Cooking

Monday

Breakfast: Yogurt and Berries

Yogurt and Berries

Servings: 1

Ingredients:

  • 3/4 cup vanilla yogurt (Greek, non-fat, or low-fat)
  • 1/2 cup assorted blueberries, strawberries, raspberries, and blackberries
  • 1 Tbsp. flaxseed, ground
  • 2 Tbsp. walnuts, chopped

Directions:

  1. Place yogurt in a serving dish.
  2. Stir in flaxseed. Add berries and stir until combined.
  3. Top with chopped walnuts and enjoy.

Dinner: Thai Salmon Brown Rice Bowls

Dinner: Thai Salmon Brown Rice Bowls

Servings: 4

Ingredients:

  • 4 salmon fillets (4 ounces each)
  • 1/2 cup sesame ginger salad dressing, divided
  • 3 cups brown rice, cooked
  • 1/2 cup fresh cilantro, chopped
  • 1/4 tsp. salt
  • 1 cup carrot, julienned
  • Red cabbage, thinly sliced (optional)

Directions

  1. Preheat oven to 400°F. Place salmon in a foil-lined 15x10x1 pan and brush with 1/4 cup dressing.
  2. Bake until fish begins to flake easily with a fork, 8–10 minutes.
  3. Toss rice with cilantro and salt.
  4. To serve, divide rice mixture among four bowls. Top with salmon, carrots, and cabbage. Drizzle with remaining dressing.

Tuesday

Breakfast: Bagels with Lox and Cream Cheese

Bagels with Lox and Cream Cheese

Servings: 4

Ingredients:

  • 6 oz. fat-free cream cheese, at room temperature
  • 2 Tbsp. fresh dill, chopped
  • 2 tsp. drained capers
  • 4 pumpernickel bagels, halved
  • 3 oz. smoked salmon
  • 1/2 small red onion, thinly sliced
  • 1/3 English cucumber, sliced
  • 1 tomato, cut into 8 thin slices
  • 4 leaves lettuce

Directions:

  1. Combine cream cheese, dill, and capers in a small bowl.
  2. Spread 1 Tbsp. of the cream-cheese mixture on 4 bagel bottom halves.
  3. Top with layers of salmon, onion, cucumber, tomato, and lettuce.
  4. Cover with the bagel top halves.
  5. Cut each sandwich in half to serve.

Dinner: Fresh Vegetable Frittata

Fresh Vegetable Frittata

Servings: 4

Ingredients:

  • 1 tsp. olive oil
  • 1/2 cup broccoli florets, chopped
  • 1 clove garlic, minced
  • 1/2 green bell pepper, chopped
  • 1/2 medium onion, chopped
  • 1/2 cup mushrooms, sliced
  • 1 medium tomato, seeded and sliced
  • 4 large eggs, beaten
  • 2 Tbsp. non-fat (skim) milk
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 3 medium scallions, sliced

Directions:

  1. Preheat oven to 350°F. Lightly grease a 9×9 baking dish.
  2. In a large sauté pan, heat oil over medium heat. Add broccoli and cook, stirring frequently, about 2 minutes.
  3. Add in garlic, pepper, onion, and mushrooms. Continue to sauté until vegetables are tender. Allow to cool slightly.
  4. Add tomatoes to the baking dish and spread the cooled vegetables evenly throughout the dish.
  5. In a medium bowl, beat together eggs, milk, salt, and pepper.
  6. Pour egg mixture over vegetable mixture.
  7. Bake in preheated oven for 30–45 minutes, or until center is set.
  8. Cut into 4 servings and top with sliced scallions. Serve hot or cold.

Wednesday

Breakfast: Sweet Potato and Spinach Breakfast Bowl

Sweet Potato and Spinach Breakfast Bowl

Servings: 2

Ingredients:

  • 1 sweet potato, peeled and cut into quarter-inch slices
  • 3 Tbsp. extra virgin olive oil, divided
  • 1 1/4 tsp. kosher salt, divided
  • 1/4 cup yellow or white onion, finely diced
  • 5–6 cups tightly packed spinach leaves
  • 1 Tbsp. unsalted butter
  • 2 eggs
  • 1/4 cup goat cheese, crumbled
  • 1/4 cup fresh chives, minced

Directions:

  1. Preheat oven to 425°F. Line a sheet pan with parchment paper.
  2. Toss the sweet potato slices with 2 Tbsp. olive oil and 1 tsp. salt. Roast on the prepped sheet pan for 30 minutes, turning once, until browned.
  3. Sauté onion with the remaining 1 Tbsp. olive oil in a large sauté pan over medium-high heat until soft and translucent. Add the potatoes, spinach, and the remaining 1/4 tsp. salt, and sauté 30 seconds to 1 minute, or until the spinach is wilted. Toss with tongs, if necessary.
  4. Heat butter in a nonstick pan over high heat. Crack the eggs into a small bowl and slide them into the pan. Cook until the whites are set but the yolks are soft, about 2 minutes.
  5. Divide the potato mixture into two bowls. Slide the eggs onto the potatoes. Sprinkle with goat cheese and chives and enjoy.

Dinner: Grilled Lemon-Thyme Chicken and Veggies

Grilled Lemon-Thyme Chicken and Veggies

Servings: 4

Ingredients:

  • 1/2 cup lemon juice
  • 1/3 cup olive oil
  • 2 cloves garlic, minced
  • 1/2 tsp. salt
  • 1/4 tsp. black pepper
  • 2 Tbsp. fresh thyme, chopped
  • 1 1/2 pounds boneless, skinless chicken breast
  • 1 medium red bell pepper, cut into thick strips
  • 1 medium green bell pepper, cut into thick strips
  • 1 medium onion, cut into thick strips
  • 1 medium summer squash, cut into strips

Directions:

  1. Preheat grill to high heat.
  2. In a large glass bowl or baking dish, combine lemon juice, oil, garlic, salt, pepper, and thyme. Reserve 1/3 cup of this mixture for basting.
  3. Place the chicken breasts in the remaining mixture and let marinate for at least 20 minutes in the refrigerator.
  4. Meanwhile, prepare the vegetables.
  5. Lightly oil the grill grate. Place the vegetables over indirect heat (away from the flame) either on the grate or in a metal basket. Baste the vegetables using part of the reserved marinade. Turn vegetables once during cooking and avoid burning.
  6. Place the chicken breasts over high heat and cook for 6–8 minutes on each side, or until the internal temperature of the chicken reaches 165°F. As it cooks, baste the chicken using the remaining reserved marinade.
  7. Remove chicken and vegetables from the grill and serve immediately.

Thursday

Breakfast: Fiesta Scrambled Eggs

Fiesta Scrambled Eggs

Servings: 4

Ingredients:

  • 3 large tomatoes, cut into half-inch pieces
  • 1/2 avocado, cut into half-inch pieces
  • 1/2 small red onion, finely chopped
  • 1 small jalapeno (seeded for less heat, if desired), thinly sliced
  • 1/2 bunch of cilantro, roughly chopped
  • 2 Tbsp. fresh lime juice
  • 8 large egg whites, plus 4 yolks
  • 1 oz. low-salt tortilla chips (about 12), broken into small pieces
  • 1 Tbsp. olive oil
  • 1/2 small head romaine lettuce, leaves torn
  • ¼ tsp. of salt and pepper each
  • 2 Tbsp. water

Directions:

  1. In a medium bowl, toss together the tomatoes, avocado, onion, jalapeno, cilantro, lime juice, and 1/4 tsp. each of salt and pepper.
  2. In a bowl, whisk the egg white and yolks with 2 Tbsp. water, 1/4 tsp. salt, and 1/2 tsp. pepper; mix in the chips.
  3. Heat olive oil in a large, nonstick skillet over medium heat. Add the eggs and cook, stirring with a rubber spatula every few seconds, to desired doneness—2 to 3 minutes for medium soft eggs. Serve with the greens and top with the salsa.

Dinner: Summer Spinach Salad

Summer Spinach Salad

Servings: 1

Ingredients:

  • 2 cups baby spinach
  • 2 Tbsp. Balsamic vinaigrette
  • 2 Tbsp. goat cheese
  • 1 medium beet, roasted and chopped
  • 1 Tbsp. walnuts, chopped

Directions:

  1. Rinse and thoroughly dry spinach leaves. Place spinach in a serving bowl.
  2. Add vinaigrette and toss to combine.

3. Top with goat cheese, beets, and walnuts and serve.

Friday

Breakfast: Low-Fat Yogurt with Granola and Pomegranate Seeds

Low-Fat Yogurt with Granola and Pomegranate Seeds

Here’s a simple one for you. Just choose your favorite low-fat yogurt and healthy granola and layer it with fresh pomegranate seeds on the bottom.

Dinner: Black Bean and Sweet Potato Chili

Black Bean and Sweet Potato Chili

Servings: 4

Ingredients:

  • 1 Tbsp., 2 tsp. extra virgin olive oil
  • 1 large sweet potato, peeled and diced
  • 1 large red onion, diced
  • 4 cloves garlic, minced
  • 2 Tbsp. chili powder
  • 1/2 tsp. ground chipotle pepper
  • 1/2 tsp. ground cumin
  • 1/4 tsp. salt
  • 3 ½ cups vegetable stock
  • 1 15 oz. can black beans, rinsed
  • 1 14.5 oz. can diced tomatoes
  • 1/2 cup dried quinoa
  • 4 tsp. lime juice
  • Salt, to taste
  • Serving suggestions: avocado, cilantro, crema, cheese

Directions:

  1. Heat 1 Tbsp. oil over medium-high heat in a large, heavy-bottom pot.
  2. Add the sweet potato and onion. Cook for about 5 minutes, until the onion is soft.
  3. Add garlic, chili powder, chipotle, cumin, and salt. Stir to combine.
  4. Add the stock, tomatoes, black beans, and quinoa. Bring the mixture to a boil. Stir to combine.
  5. Cover the pot and reduce heat to maintain a gentle simmer.
  6. Cook for 30–40 minutes until the quinoa is fully cooked, the sweet potatoes are soft, and the entire mixture is slightly thick, like a chili.
  7. Add lime juice and remove pot from heat. Season with salt to taste.
  8. Garnish with avocado, cilantro, crema, or cheese before serving.

Saturday

Breakfast: Whole-Grain Cereal with Fat-Free Milk and Berries

Whole-Grain Cereal with Fat-Free Milk and Berries

Servings: 1

This one’s easy. Choose your favorite whole-grain cereal and mix it with fat-free milk and your favorite berries.

Dinner: Sautéed Shiitake Mushrooms

Sautéed Shiitake Mushrooms

Servings: 2

Ingredients:

  • 1 pound fresh shiitake mushrooms, sliced
  • 3 Tbsp. low-sodium chicken or vegetable broth
  • 2 cloves garlic, chopped
  • 2 Tbsp. extra virgin coconut oil
  • Salt and pepper, to taste
  • 2 Tbsp. fresh rosemary, oregano, or feta cheese (optional)

Directions:

  1. Chop garlic and let sit for 5 minutes to enhance its health-promoting properties.
  2. Remove stems from mushrooms and slice.
  3. Heat broth in a stainless-steel skillet. As it begins to steam, add mushrooms and cover for 3 minutes.
  4. Remove skillet cover and let mushrooms cook for 4 more minutes.
  5. Toss with coconut oil and season with salt and pepper.
  6. To serve, top with desired optional ingredients.

Sunday

Breakfast: Whole-Grain Cereal with Fat-Free Milk and Berries

Whole-Grain Cereal with Fat-Free Milk and Berries

Servings: 1

This one’s easy. Choose your favorite whole-grain cereal and mix it with fat-free milk and your favorite berries.

Dinner: Sautéed Shiitake Mushrooms

Sautéed Shiitake Mushrooms

Servings: 2

Ingredients:

  • 1 pound fresh shiitake mushrooms, sliced
  • 3 Tbsp. low-sodium chicken or vegetable broth
  • 2 cloves garlic, chopped
  • 2 Tbsp. extra virgin coconut oil
  • Salt and pepper, to taste
  • 2 Tbsp. fresh rosemary, oregano, or feta cheese (optional)

Directions:

  1. Chop garlic and let sit for 5 minutes to enhance its health-promoting properties.
  2. Remove stems from mushrooms and slice.
  3. Heat broth in a stainless-steel skillet. As it begins to steam, add mushrooms and cover for 3 minutes.
  4. Remove skillet cover and let mushrooms cook for 4 more minutes.
  5. Toss with coconut oil and season with salt and pepper.
  6. To serve, top with desired optional ingredients.


Healthy Skin Meal Planning Salad