Diet Plan for Acne Free Skin

Diet Plan for Acne with Recipes

We all have heard of the saying, “you are what you eat” and trust me it is very accurate when it comes to skins. Most of us think that we just need lotions and creams rather than anti acne meals to take care of our skin. But more importantly, how our skin looks outside is because of what food we intake. There are many factors that motivate everyone to strive for clear, radiant and flawless skin (including genetics). Because of the vitamin, mineral, and antioxidant content, certain foods can help promote healthy skin. From the quinoa breakfast to a host of dark chocolate desserts, there are a variety of meal plans for acne available for you.

 

What is Acne?

Acne is a skin disease that causes different types of bumps to form on the surface of the skin. These bumps include whiteheads, blackheads and acne.

Acne occurs when the pores of the skin are blocked by dead skin and oily skin. Acne is more common in older children and adolescents going through puberty because hormones cause the body’s sebaceous glands to secrete more oil.

 

How can diet affect your skin?

Diet meals for clear skin are very important these days. There are certain foods that will raise your blood sugar level faster than others. When blood sugar rises rapidly, it causes the body to release a hormone called insulin. Too much insulin in the blood causes the sebaceous glands to secrete more oil, which increases the risk of acne.

Some foods that cause insulin spikes include:

• Pasta
• White rice
• White bread
• Sugar

They are considered “hyperglycemic” carbohydrates due to their insulin-producing effects. Therefore, consuming a proper diet is very important for clear skin.

In this blog, we will talk about the anti acne diet plan for 7 days which will not improve your skin but is also effective for your general health.

 

Day 1

Breakfast – Egg white omelet

Ingredients:

• 1 box of liquid egg whites (about 10 egg whites)
• 1/2 tablespoon of olive oil
• 1/2 cup chopped onions, mushrooms, spinach, and green peppers
• A little chili powder to taste

Preparation:

To make omelet, add 1/2 tablespoon of olive oil in a pan and heat it. Add the egg whites and spread it evenly. To it, add all the vegetables, salt, chili powder and any other seasoning of your choice. Let it cook for few minutes and flip it. Once it is cooked on both the sides, it is ready to be served.

 

Lunch – Autumn soup

Ingredients:

• 2 cups dairy-free tomato, carrot, ginger, or pumpkin soup
• 1 boneless skinless chicken breast

Preparation:

Make tomato puree in a blender; set aside. In a large skillet, cook chicken over medium heat until no longer pink; drain. Stir in tomatoes and remaining ingredients. Bring to a boil; reduce heat and simmer 25-30 minutes or until the vegetables are tender. Discard bay leaf before serving.

Dinner – Mashed Cauliflower

Ingredients:

• 1 large head of cauliflower, cut into florets
• 2 tablespoons of tofu, 1/4 teaspoon garlic powder
• A pinch of cardamom
• Salt and pepper to taste

Preparation:

Steam or boil cauliflower until soft. Drain the cauliflower, add garlic powder, tofu, cardamom, salt, pepper, and puree with an immersion blender.

 

Day 2

Breakfast – Pumpkin Parfait

Ingredients:

• 1 cup of Greek yogurt
• 1/2 cup pumpkin puree
• 1/2 banana
• 1 tablespoon flax seed
• 1 tablespoon cinnamon

Preparation:

In a mixing bowl, combine the pumpkin puree, Greek yogurt, banana, flax seed, and cinnamon. Blend together until smooth; place in parfait glasses and chill until set.

Lunch – Mixed avocado salad

Ingredients:

• 1 cup of chopped lettuce
• 1 cup of chopped spinach
• 1/4 avocado chopped
• 1 small can of tuna (in water) or 1 boiled egg
• Chopped carrot
• Chunks of beets or any other non-starchy vegetables

For seasoning: Lemon juice, 1 teaspoon of olive oil

Preparation:

Place chopped lettuce, spinach, avocado, tuna or egg, carrot, and beet into a large salad bowl. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving toss with 1 tsp lemon juice, 1 tsp olive oil, 1 tsp sea salt and 1/8 tsp black pepper.

Dinner – Spinach and Artichoke Pasta with Vegetables

Ingredients:

• 1 cup spiralized pasta
• 2 tablespoons olive oil
• 1 green onion, chopped
• 4 garlic cloves, minced
• 1 10-ounce box frozen artichoke hearts, thawed and cut in half
• 1 cup fresh spinach

Preparation:

Cook pasta according to package directions. During the last 3 mins, add artichoke to pan, and drain. Cook green onion, garlic, spinach in 2tbsp olive oil over medium heat for 5 mins. Combine pasta mixture, salt and pepper in a large bowl; toss to coat. Sprinkle with basil.

 

Day 3

Breakfast – Goji berry smoothie

Ingredients:

• 1 cup of raw spinach
• 1 cup raw kale
• 1 small apple
• 1 cup raspberries
• 2 tablespoons Goji berries
• 1 tablespoon chia seeds
• 1/2 cup unsweetened soy milk

Preparation:

Blend all the ingredients together in a blender until smooth. Make sure you blend a bit longer than a normal smoothie to ensure the goji berries are liquified.

Lunch – Lemon salmon with herbs

Ingredients:

• 1 salmon fillet
• 1/2 lemons, sliced
• Seasonings as required

Preparation:

To prepare the lemon herb topping, add olive oil, chopped fresh parsley, basil and rosemary to a small bowl. Add lemon zest, lemon juice, garlic, salt and black pepper.

For the salmon, place the salmon skin side down in a shallow baking dish. Top with the lemon garlic herb mixture. Thinly slice an additional lemon and place the lemon slices on top of the salmon. Bake the salmon. Place the lemon herb salmon in a 400°F oven for 15 – 20 minutes.

 

Dinner – Easy tuna bowl

Ingredients:

• 1 can of tuna in water, drained
• 1 cup of broccoli
• 1 cup quinoa
• 2 teaspoons olive oil

Preparation:

In a medium bowl, combine tuna with broccoli, quinoa, and olive oil. Gently toss to combine and add salt and pepper.

 

Day 4

Breakfast – Cantaloupe bowl

Ingredients:

• 1/2 cantaloupe
• 1 cup unsweetened soy yogurt
• 1 tablespoon flax seed
• ½ banana
• Few slices of pineapple

Preparation:

Remove the seeds from cantaloupe with a spoon and widen hole in the center, leaving a 1″ border at the edges. Combine yogurt, half the banana, pineapple, and extra cantaloupe. Blend until smooth.

Lunch – Mixed Bean Salad

Ingredients:

• 1 can cannellini beans and kidney beans, drained and rinsed
• 1/2 cup chives, parsley, bell pepper
• 1 tablespoon lemon or mustard juice
• 1 teaspoon of olive oil
• 2 lettuce rolls with butter

Preparation:

Combine all the ingredients in a mixing bowl. Add lemon juice, olive oil, salt and pepper. Mix well before serving.

Dinner – Grilled chicken salad with avocado and cucumber

Ingredients:

• 1 boneless skinless chicken breast
• 1 tablespoon olive oil
• 1/2 avocado, diced
• 1 tomato, diced
• 1/2 cucumber, diced
• 1/4 cup fresh coriander
• 2 tablespoons lime juice

Preparation:

Pound out 1 chicken breast with the flat side of a meat mallet in between 2 large sheets of plastic wrap, until it becomes a thin piece, about 1/4- to 1/2-inch thick. Heat a grill pan or preheat an outdoor grill to medium-high. Brush chicken breasts lightly with olive oil and season with coriander, salt, and black pepper to taste. Grill chicken, in batches if necessary, turning once, until cooked through, about 2 minutes per side.

Toss cucumber, tomatoes, lemon zest and juice, and salt in a serving bowl. Halve and pit avocado; press a knife into pit, twist, and lift out. Score flesh using a knife, and use a spoon to scoop it from skins and into salad; toss gently to combine. Serve chicken topped with salad.

 

Day 5

Breakfast – 2 large hard boiled eggs and a fruit

Lunch – Cucumber Tomato Salad

Ingredients:

• 1 cup thinly sliced tomatoes
• 1 chopped cucumber
• 1/4 onion thinly sliced
• 1 green pepper thinly sliced
• 1 teaspoon olive oil
• A pinch of coriander

Preparation:

Combine all the ingredients in a mixing bowl. Add lemon juice, olive oil, salt and pepper. Mix well before serving.

Dinner – Burger and fries

Ingredients:

• 1 ground beef patty, 100% vegetable burger or salmon burger
• 2 large iceberg lettuce leaves (or enough to cover your burger)

Heat the burgers in a frying pan until they are cooked to the desired position. Place the patty one on bun; add lettuce and seasoning of your choice. Cover it with another bun.

Fries

Ingredients:

• 4 radishes, peeled
• 2 tablespoons olive oil
• 1 teaspoon coarse salt
• 1/2 teaspoon paprika

Preparation:

Cut radishes into long strips and soak in water. Heat oil to 300 degrees and fry them in batches for 5-6 minutes until golden brown. Place them bake on paper towels and sprinkle immediately with salt.

 

Day 6

Breakfast – Mediterranean breakfast

Ingredients

• 2 hard-boiled or boiled eggs
• 1/2 avocado, diced
• 1 cup diced cucumber
• 1 cup diced tomatoes
• Parsley

Preparation:

Boil the eggs and serve with avocado, cucumber, tomato and parsley.

Lunch – Tuna Salad Zucchini Boat

Ingredients

• 1 zucchini, cut in half and placed in the center of the spoon
• 2 cans of tuna in water
• 2 tablespoons hummus
• 1 cup chopped carrots, celery and white onions

Preparation:

Pre-heat the oven to 350. Cut the zucchini in half lengthwise, and then scoop out the insides. Place the zucchini into the prepared baking tray, and spray with cooking oil. Season with salt and pepper to taste, then place into the middle rack of the oven and bake for 12-15 minutes, or until just tender.

In a mixing bowl, add tuna, celery, white onion, hummus, lemon juice, salt and pepper. Mix until combined. Stuff the zucchini boats with the tuna mixture. Bake in the preheated oven for about 10 minutes. Top with any additional toppings of choice.

Dinner – Spaghetti with pumpkin, chicken, mushrooms and spinach

Ingredients:

• 1 spaghetti squash
• 1 boneless skinless chicken breast
• 1 cup white mushrooms
• 1 cup fresh spinach
• 1 cup chopped pumpkin

Preparation:

Preheat the oven to 180 ºC or 350 ºF. Lay a baking tray with parchment paper and drizzle it with olive oil or cooking spray. Place the pumpkin and sprinkle with salt and pepper. Bake in the preheated oven for around 20 minutes or until they are soft when pierced with a fork.

Cook the pasta according to the instructions on the package. Heat olive oil in a large skillet and saute chopped mushrooms for about 3 minutes over medium heat. Add the spinach and continue cooking until it is softened, for about 4-5 minutes. Set aside.

When the pumpkin is roasted, transfer it to a blender together with peeled roasted garlic and pulse until smooth, adding vegetable broth. Add spices and herbs, as well as salt and pepper to taste.

Combine the pasta with mushrooms, spinach and pumpkin puree. Serve sprinkled with chopped walnuts and drizzled with pumpkin oil.

 

Day 7

Breakfast – Oats

Ingredients:

• 1 cup dry oatmeal
• 2 cups unsweetened soy or almond milk
• 1/2 cup berries
• 6 walnuts, cut in half
• A little cinnamon to taste

Preparation:

Cook oats and milk in a container until soft. Keep stirring and let the milk come to boil. When it turns thick, turn off the gas. In a serving bowl, add berries, walnuts and cinnamon. It is ready to serve.

Lunch – Simple Grilled Chicken Salad

Ingredients:

• 2 cups of mixed lettuce
• 1 boneless skinless chicken breast
• Non-starchy vegetables of your choice (tomatoes, cucumbers, etc.)
• 1 tablespoon of lemon
• 2 tablespoons olive oil

Preparation:

Pound out 1 chicken breast with the flat side of a meat mallet in between 2 large sheets of plastic wrap, until it becomes a thin piece, about 1/4- to 1/2-inch thick. Heat a grill pan or preheat an outdoor grill to medium-high. Brush chicken breasts lightly with olive oil and season with coriander, salt, and black pepper to taste. Grill chicken, in batches if necessary, turning once, until cooked through, about 2 minutes per side.

Toss cucumber, tomatoes, lettuce, lemon zest and juice, and salt in a serving bowl. Serve chicken topped with salad.

Dinner – Grilled salmon and asparagus

Ingredients:

• 4 oz. Salmon fillet
• 1 roasted asparagus
• 1 tablespoon of olive oil

Preparation:

Lay two pieces of foil on a flat surface. Place five spears of asparagus on foil and top with a fillet of salmon, 1 tablespoon butter, and two slices lemon. Heat grill on high. Add foil packets to grill and grill until salmon is cooked through and asparagus is tender, about 10 minutes. Garnish with dill and serve.

 

It is recommended that you can have two snacks a day, one after breakfast and the other before or after dinner. Here are some of the options:

• 6 ounces unsweetened soy yogurt or 1/4 cup pomegranate seeds (or other fruits)
• 10 raw almonds and 2 dried apricots or whole fruit to choose from
• Sliced banana rolled into unsweetened cocoa powder
• 2 oranges and 1 boiled egg
• 1/2 cup carrots and cucumbers and 1/4 cup hummus

 

Conclusion

Following this clear skin diet meal plan is an excellent way to get rid of acne. You can also maintain a food diary to know which ingredients suit your body. The most important thing about this plan is maintaining consistency. Once you do that, you can see the results yourself.

Also, Do not forget to drink lots of water,  pray and keep spreading love !