Healthy Skin Meal Plan

We all know that beauty comes from within so are there beauty specific nutrients that will have you glowing like Cleopatra?

Unfortunately basic vitamin and mineral deficiencies are very common – even if you eat a reasonably balanced diet, a deficiency can occur. Many medications, as well as alcohol, will deplete the body of certain nutrients. For example, the oral contraceptive pill is well recognised to leach the body of various nutrients as well as reduce beneficial gut flora.

My favourite nutrient for amazing skin are the healthy omega 3 essential fatty acids. EFA’s are structural components of cell membranes where they ensure fluidity and stability. They help to regulate moisture loss and protect cells from injury and infection. A deficiency in EFA’s can be seen in many clinical symptoms such as dry, flaky skin, dry, brittle hair and nails, hormone dependant acne (pimples on the cheeks and jaw line), goose pimple like bumps on the upper arms, dermatitis, and psoriasis.

This week’s menu plan will focus on Omega 3 rich foods such as oily fish, flax seed oil, hemp seed oil, chia seed oil, avocados, nuts, seeds, nut milk, coconuts, spirulina, organic eggs, sesame seeds, tahini and hommus.

  • Monday

    Breakfast: 1 slice rye toast with avocado and tomato
    Lunch: Salad of rocket, can 3 bean mix, tuna & carrot. For all salad dressings this week use a combination of flaxseed oil or hemp seed oil with touch of tahini & fresh lemon juice
    Dinner: 120gr grilled steak with steamed zucchini, broccoli & beans
    Snacks: Small handful pepitas
    Drinks: Hot water with half lemon squeezed in – have every morning on rising to cleanse your liver
    Health notes: Steak is high protein – proteins are formed when chains of amino acids link together in specific sequences. The powerful antioxidant glutathione is produced from three amino acids. A lack of glutathione accelerates aging!


    Breakfast: 2 poached eggs with sautéed spinach
    Lunch: Power smoothie: 200ml almond milk, 30gr rolled oats, 1tsp spirulina, 1 tbsp natural yoghurt, 30gr frozen berries, 2 teaspoons chia seeds
    Dinner: Grilled sardines with ratatouille
    Snacks: 2 corn thins with tahini and lemon juice
    Drinks: Wheatgrass shot
    Health notes: Sardines are extremely high in omega 3’s – ensure they are super fresh


    Breakfast: 1 slice sourdough toast with smoked salmon and avocado
    Lunch: Vegetable, fetta & parsley quiche
    Dinner: 2 grilled chicken drumsticks marinated in chilli with steamed green vegetables
    Snacks: 1 apple
    Drinks: Fresh coconut water
    Health notes: Parsley is a great source of iron which is essential for making adequate collagen


    Breakfast: Smoothie of almond milk, spirulina, natural yoghurt, banana, LSA & drizzle of flax seed oil
    Lunch: Wrap with avocado, cherry tomato, fetta and red salmon
    Dinner: 150gr baked ocean trout with mash sweet potato and steamed broccolini
    Snacks: 1 kiwi fruit
    Drinks: Rosehip tea
    Health notes: Kiwi fruits are an excellent source of vitamin which aides collagen production


    Breakfast: 1 cup oat porridge, 1 tsp chia seeds, banana, 1 tsp wheat germ, drizzle of honey and almond milk
    Lunch :Sashimi & edemame
    Dinner: 120gr baked lamb with salsa of olives & capsicum
    Snacks: 2 rice thins with hommus and drizzle of lemon juice
    Drinks: Fresh coconut water
    Health notes: Wheat germ is high in vitamin E which helps prevent stretch marks


    Breakfast: Smoothie of almond milk, spirulina, natural yoghurt, berries, LSA & drizzle of flax seed oil
    Lunch: Chicken & rice noodle soup
    Dinner: 150gr grilled barramundi with quinoa, sautéed mushrooms & spinach
    Snacks: 8 pecans and a small handful of sunflower seeds
    Drinks: Dandelion tea
    Health notes: Pecans and sunflower seeds are both high in zinc which reduces acne


    Breakfast: 2 pieces of rye toast with ricotta, cinnamon and honey
    Lunch: Wrap with tahini, chicken, avocado & spinach
    Dinner: 150gr grilled salmon with quinoa, fetta and cherry tomatoes
    Snacks: 5 hazelnuts and 5 cashews
    Drinks: Fresh coconut water
    Health notes: Both hazelnuts and cashews are rich in magnesium which smoothes fine lines

    Want more? We thought you might like this video.

    Like this artice? Subscribe to our newsletter to get more articles like this delivered striaght to your inbox.

    By registering you agree to our Terms of Use, Privacy Policy and Privacy Notice


    Sign Out

    Join the Conversation

    Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.

    Please login to comment
    Posted by Report
    I've started in this today. Where do I find the recipes for this plan? Eg. Ratatouille, chicken & rice noodle soup, etc
    Posted by Report
    i ont know you foigure it out yourself