An example day of nourishment to help heal acne

When it comes to clearing your acne, one of the best approaches you can take for your diet up-front is a whole-food, anti-inflammatory diet rich in protein and fiber. By focusing on whole, nutrient-dense foods, you can support your body's natural ability to reduce inflammation and maintain clear skin. When many people start their skin-clearing journey they think of all the things they CAN’T eat, when really there are SO many things we can include and explore when it comes to food! Eating healthy does NOT have to be boring - it just takes some preparation and creativity! Here’s an example of a meal plan for the day providing approximately 30 grams of protein per meal and 30 grams of fiber daily…

Breakfast: Chia Pudding with Berries and Almond Butter

Ingredients:

• 3 tablespoons chia seeds

• 1 cup unsweetened almond milk

• 1 teaspoon vanilla extract

• 1 tablespoon maple syrup (optional)

• 1 cup mixed berries (blueberries, raspberries, strawberries)

• 2 tablespoons almond butter

• 2 tablespoons chopped almonds

• 1 tablespoon flaxseeds

Instructions:

1. In a bowl, mix chia seeds, almond milk, vanilla extract, and maple syrup. Stir well to combine.

2. Cover and refrigerate overnight or for at least 4 hours until the mixture thickens.

3. Before serving, stir the chia pudding. Top with mixed berries, almond butter, chopped almonds, and flaxseeds.

Protein Boost Tip: Add a scoop of plant-based protein powder to the chia pudding mixture for additional protein.

Lunch: Quinoa Salad with Roasted Vegetables and Chickpeas

Ingredients:

• 1 cup quinoa, cooked

• 1 cup roasted vegetables (bell peppers, zucchini, sweet potatoes)

• 1 cup chickpeas, drained and rinsed

• 2 cups baby spinach

• 1/4 cup crumbled feta cheese (optional)

• 2 tablespoons extra virgin olive oil

• Juice of 1 lemon

• Salt and pepper to taste

• 1 tablespoon pumpkin seeds

• 1 tablespoon hemp seeds

Instructions:

1. In a large bowl, combine the cooked quinoa, roasted vegetables, chickpeas, and baby spinach.

2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.

3. Drizzle the dressing over the salad and toss to combine.

4. Sprinkle with feta cheese, pumpkin seeds, and hemp seeds.

5. This hearty salad offers about 25 grams of protein and 10 grams of fiber.

Protein Boost Tip: Add grilled chicken breast or tofu for an extra protein boost.

Snack: Greek Yogurt with Walnuts and Berries

Ingredients:

• 1 cup plain organic Greek yogurt (or dairy-free alternative)

• 1/2 cup mixed berries (blueberries, raspberries, strawberries)

• 2 tablespoons walnuts, chopped

• 1 tablespoon chia seeds

• Drizzle of honey (optional)

Instructions:

1. In a bowl, combine Greek yogurt, berries, walnuts, and chia seeds.

2. Drizzle with honey if desired.

3. This snack provides around 15 grams of protein and 5 grams of fiber.

Protein Boost Tip: Choose a higher-protein yogurt or add a scoop of protein powder.

Dinner: Baked Salmon with Sweet Potato and Kale

Ingredients:

• 1 salmon fillet (about 6 ounces)

• 1 medium sweet potato, diced

• 2 cups kale, chopped

• 1 tablespoon olive oil

• 1 teaspoon turmeric powder

• 1 teaspoon paprika

• Salt and pepper to taste

• Lemon wedges, for serving

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Place the sweet potato on a baking sheet, drizzle with olive oil, and season with turmeric, paprika, salt, and pepper. Roast for 20 minutes.

3. Add the salmon fillet to the baking sheet and continue roasting for 15-20 minutes until the salmon is cooked through.

4. In a separate pan, sauté the kale with a little olive oil and salt until wilted.

5. Serve the salmon with roasted sweet potato and sautéed kale, garnished with lemon wedges.

6. This dinner provides approximately 30 grams of protein and 8 grams of fiber.

Protein Boost Tip: Add a side of quinoa or lentils for additional protein and fiber.

Nutritional Highlights:

• Total Protein: Approximately 100 grams per day.

• Total Fiber: Approximately 38 grams per day, supporting digestive health and reducing inflammation.

Tips for Customization:

• Vegetarian Option: Replace animal proteins with plant-based options like lentils, beans, or tofu.

• Dairy-Free: Use dairy-free yogurt and cheese alternatives where applicable.

• Spice Variations: Adjust spices and herbs to suit your taste preferences while keeping meals flavorful and anti-inflammatory.

MEDICAL DISCLAIMER - All content on this website is provided for educational and informational purposes only. It is not intended as a substitute for advice and recommendations provided by your healthcare provider.