2 years ago
AlloBaber
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The 7-Day Meal Plan to Banish Acne
{Adapted from Byrdie's article, featuring a meal plan by New York City-based nutritionist Maria Bella.}
I keep breaking out, so I've been looking for some all-natural ways to cure acne. Aside from quitting smoking (I'm on day 2! Woo!), what lifestyle factors influence skin health? Diet plays a huge part, it turns out. Are you following all the clear skin tips below?

Eating Your Way to Clear Skin

+ Hydrate! Drink 2-3 liters of water a day, plus some detoxifying green tea.
+ Incorporate lean protein and fiber with every meal and snack.
+ Reduce sugar and dairy intake.
+ Eat a diet rich in omega-3 fatty acids and vitamins A, E, and D.
Of course, if you don't want to have to think about things too much, you can always just follow this easy 7-day meal plan, crafted by an expert especially to promote clear skin and kick acne in the pants! :)

Day 1

Breakfast: Egg White Omelet

1 box liquid egg whites (about 10 egg whites)
1/2 tbsp. olive oil
1/2 cup each chopped onions, mushrooms, spinach, and green peppers
Pinch of cayenne pepper to taste
In a frying pan, heat up the olive oil. Add the egg whites and let simmer. Add onions, mushrooms, spinach, peppers, and herbs and cayenne pepper, being careful not to break apart the egg. Once the egg starts to bubble, flip over and cook the other side. Remove from heat, and fold the omelet in half. Serve with fruit of choice.

Lunch: Autumn Soup

2 cups dairy-free tomato, carrot ginger, or butternut squash soup (Amy's Light in Sodium Organic Soups, $4, are great)
1 boneless, skinless chicken breast
Make the soup as directed on the label. In a frying pan, grill the chicken breast until cooked all the way through on both sides. Cut into cubes and serve.

Dinner: Steak and Cauliflower Mash

*For the steak, you can grill a 5-oz. tuna steak, tilapia, swordfish, salmon, halibut or cod
1 large head cauliflower, cut into florets
2 tbsp. Tofutti Better Than Cream Cheese
1⁄4 tsp. garlic powder
Pinch of nutmeg
Salt and Pepper to taste
Steam the cauliflower over boiling water for 10 to 15 minutes or until very tender. Drain thoroughly. Mash with a fork and thoroughly blend in the tofu cream cheese, garlic powder, and nutmeg. Season with black pepper and salt. Makes 4 servings (3⁄4 cups each).

Day 2

Breakfast: Pumpkin Parfait

1 cup Greek yogurt
1/2 cup pumpkin purée
1/2 banana
1 tbsp. flaxseed
1 tbsp. cinnamon
Combine all ingredients in a blender and serve chilled in a glass.

Lunch: Mixed Avocado Salad

1 cup romaine lettuce, chopped
1 cup spinach, chopped
1/4 avocado, chopped
1 small can of tuna (in water) or 1 hard-boiled egg
Shredded carrot
Shredded beet or any other non-starchy vegetable
Dressing: Lemon juice and 1 teaspoon olive oil
Combine all ingredients in a bowl and top with lemon juice and olive oil dressing.

Dinner: Spinach-Artichoke Pasta With Vegetables

1 cup spiralized zucchini (try the Spiralizer 4-Blade Vegetable Spiral Slicer, $22)
2 tbsp. olive oil
1 large shallot, chopped
4 cloves of garlic, finely chopped
1 10-oz. box of frozen artichoke hearts, defrosted and halved
1 cup fresh spinach
1/2 cup dry white wine
In a saucepan, heat 1 tbsp. olive oil. Add the zucchini "noodles" and let cook about 2 minutes until slightly soft. Set aside. In another skillet, heat up another tbsp. of olive oil and cook the shallot, garlic, and frozen artichoke hearts. Add the fresh spinach and dry white wine and let simmer for 5 minutes. Pour over zucchini noodles, and serve.

Day 3

Breakfast: Goji Berry Smoothie

1 cup raw spinach
1 cup raw kale
1 small apple
1 cup raspberries
2 tbsp. goji berries
1 tbsp. chia seeds
1/2 cup unsweetened soy milk
Mix all ingredients in a blender until smooth and serve chilled.

Lunch: Herbed Lemon Salmon

1 salmon fillet
1/4 cup parsley, chopped
1//2 lemon cut into slices
Top salmon fillets with parsley and sliced lemon. Bake at 350 degrees for 20 to 25 minutes on a baking sheet without added oils. Serve with side salad.

Dinner: Easy Tuna Bowl

1 can of tuna in water, drained
1 cup broccoli
1 cup quinoa
2 tsp. olive oil
In a pan, heat up olive oil and sauté the broccoli. Set aside. In a saucepan, bring 2 cups of water to a boil and add the quinoa. Cover, reduce heat, and simmer about 15 minutes until the quinoa is tender. In a bowl, combine quinoa, broccoli, and tuna, and serve.

Day 4

Breakfast: Cantaloupe Bowl

1/2 cantaloupe with seeds scooped
1 cup of unsweetened soy yogurt
1 tbsp. ground flaxseed
1teaspoon cinnamon
Place the yogurt inside the cantelope. Sprinkle with ground flaxseed and cinnamon to taste

Lunch: Mixed Bean Salad

1 can canned cannellini and kidney beans, drained and rinsed
1/2 cup each of spring onions, parsley, bell peppers
1 tbsp. lemon juice or mustard
1 teaspoon olive oil
2 butter lettuce wraps
Combine beans, spring onions, parsley, bell peppers, lemon juice (or mustard), and olive oil in a bowl and mix. Scoop evenly into butter lettuce wraps and serve.

Dinner: Seared Chicken With Avocado and Cucumber Salad

1 boneless, skinless chicken breast
1 tbsp. olive oil
1/2 avocado, diced
1/2 cucumber, diced
1/4 cup fresh cilantro
2 tbsp. lime juice
In a frying pan, heat the olive oil and sear the chicken breast on both sides until slightly golden brown. Remove from heat and set aside. In a bowl, combine the avocado, cucumber, cilantro, and lime juice. Serve with chicken and enjoy!

Day 5

Breakfast: Eggs & Fruit

2 large boiled eggs
1 fruit of your choice

Lunch: Tomato Cucumber Salad

1 cup sliced tomatoes
1 chopped cucumber
1/4 sliced white onion
1 sliced green bell pepper
1 tsp. olive oil
Pinch of parsley
Combine all ingredients in a bowl. Top with parsley and olive oil. Serve with 1 hard-boiled egg or 1 small can of tuna mixed with 2 teaspoons hummus.

Dinner: Burger and Turnip Fries

1 ground beef patty, 100% veggie burger, or salmon burger
2 large leaves of iceberg lettuce (or enough to cover your burger)
4 turnips, trimmed and peeled
2 tbsp. olive oil
1 tsp. kosher salt
1⁄2 tsp. chili powder
Heat the burger in a frying pan until cooked to your desired doneness. Remove from heat and wrap with iceberg lettuce.
Heat oven to 425°F. Cut turnips into 2 x 1/2-inch sticks. Place on a foil-lined baking pan. Drizzle with oil and season with salt and chili powder. Toss with your hands to coat. Roast fries 30 minutes, turning halfway through cooking time for even browning. Serve with the burger and enjoy!

Day 6

Breakfast: Mediterranean Breakfast

2 hard-boiled or poached eggs
1/2 avocado, diced
1 cup cucumber, diced
1 cup tomato, diced
Parsley to taste
Cook the eggs either hard-boiled or poached and serve with avocado, cucumber, tomato, and parsley. Optional: Serve with 1 cup berries of your choice.

Lunch: Tuna Salad Zucchini Boats

1 zucchini, halved and centers scooped out
2 cans of tuna in water
2 tbsp. hummus
1 cup each chopped carrot, celery, and white onion
Set the zucchini halves on a plate and fill with tuna, hummus, carrot, celery, and white onion.

Dinner: Spaghetti Squash With Chicken, Mushrooms, and Spinach

1 spaghetti squash
1 boneless, skinless chicken breast
1 cup white mushrooms
1 cup fresh spinach
Cut a spaghetti squash in half length-wise, scoop out seeds, and place flesh-side down on a pan. Cook in the oven at 400ºF for 45 minutes, or until tender. Scrape out the squash with a fork and place in a bowl. In a separate frying pan, sauté cubed chicken breast and mushrooms until chicken has browned and mushrooms are tender. Wilt some fresh spinach in a steamer and add to the chicken and mushrooms for a few minutes. Pour over squash and serve.

Day 7

Breakfast: Oats

1 cup dry oatmeal
2 cups unsweetened soy or almond milk
1/2 cup berries
6 walnuts, halved
Pinch of cinnamon to taste
In a saucepan, heat the soy or almond milk and bring to a low boil. Add the oats, reduce heat, and simmer until the oatmeal has soaked in all of the milk and is tender. Add berries, walnuts, and cinnamon. Serve and enjoy!

Lunch: Simple Grilled Chicken Salad

2 cups mixed greens
1 boneless, skinless chicken breast
Your choice of non-starchy vegetables (tomatoes, cucumbers, etc.)
1 tbsp. lemon
2 tbsp. olive oil
In a pan, heat olive oil and grill chicken until slightly brown on both sides. Remove from heat and set aside. In a bowl, combine mixed greens and vegetables of choice. Cut chicken into strips and place on top of the salad. Sprinkle with lemon and olive oil and serve.

Dinner: Baked Salmon and Asparagus

4-oz. salmon fillet
1 roasted asparagus
1 tbsp. olive oil
1/2 cup quinoa
In a frying pan, heat olive oil and grill the asparagus until a slight char appears. Remove from heat and set aside. In a separate pan on medium-high heat, cook the salmon fillet thoroughly (about 3 minutes on each side). In a saucepan, bring one cup of water to a boil, add quinoa, reduce heat and simmer on low until the quinoa is tender.

Snacks

Have two of these a day – one after breakfast, and one before or after dinner! Substitute in your own healthy snacks if you desire.
6 oz. unsweetened soy yogurt or 1/4 cup pomegranate seeds (or other fruit)
10 raw almonds and 2 dried apricots or whole fruit of choice
1 banana and 1 tbsp. peanut or almond butter
Sliced banana rolled in unsweetened cocoa powder
2 clementines and 1 hard-boiled egg
Celery stalks topped with 1 tbsp. peanut butter + 10 raisins
1/2 cup carrots and cucumber with 1/4 cup hummus

Please feel free to share this meal plan with anyone who's looking for help on their journey to clear skin! :)

And if you try it out, let me know what you think – I can't wait to see how it goes! :)
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11 comments
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@XavierLopez I think you can do it!! :D Luckily, all these recipes are SUPER simple. I think even a beginner cook will be able to do wonderfully~
2 years ago·Reply
20
@AlloBaber thanks I've been searching for something to help.
2 years ago·Reply
10
@MissT615 no problem!! Same here. I'm going to give this a try and see how it goes. If you have any other questions, don't hesitate to ask :)
2 years ago·Reply
10
you can make the Chia pudding the night before..I would just add the pecans the next day.
2 years ago·Reply
20
@yashiracruz Yes exactly! Thanks for the great tip :)
2 years ago·Reply