You may be surprised at what an important role your diet and other lifestyle habits play in the health and vibrance of your complexion. With the right foods, you can certainly enhance skin health and even decrease signs of age. Follow the 7 day diet plan for glowing skin included along with this article for a clear, youthful, glowing complexion.

When it comes to choosing the best menu for healthy skin we highly recommend the Mediterranean diet, so we have based the clear skin diet plan pdf on this dietary regimen. The menu emphasizes plant-based foods, healthy fats, herbs, fish, and seafood, and also includes chicken, eggs, fish, yogurt, cheese, and red wine in moderate amounts.

In this article, we’ll explain how some of the main foods on the diet help promote skin health, discuss important nutrients and their skin benefits, tell you which foods to avoid, and provide several clear skin recipes to get you started.

10 Foods for Radiant, Healthy Skin


Naturally for clear, healthy, radiant skin, it’s essential that you build a strong twice-daily skincare regimen and follow it consistently. Your routine may vary somewhat if you have a particular issue like dryness, aging, or a sensitive complexion.


However, no matter what your skin type, including nutrient-rich, skin-healthy foods in your diet can offer significant benefits. Many of the foods on the 7 day meal plan for glowing skin offer great advantages for the complexion due to their properties and the nutrients they include. Add some or all of the following to your diet for a clear, glowing, youthful complexion.  

1. Fatty Fish

Fatty fish like tuna, mackerel, salmon, sardines, and herring are an important part of a meal plan for clear skin, as they are very high in omega-3 fatty acids. These essential nutrients are rich in anti-inflammatory agents that can reduce redness and swelling on the skin, soothe, and help treat skin conditions like dermatitis. 
Omega 3 fatty acids also regulate sebum production and are ideal for healing acne and preventing breakouts. Fatty fish is rich in antioxidants that eliminate free radicals on your skin for lower levels of oxidative stress. This can heal skin barrier damage, protect from UV rays, and reduce signs of age on the complexion. 
Fatty acids also provide a boost in hydration, which moisturizes and plumps the complexion. The added volume can smooth wrinkles and fine lines for a more youthful appearance.
2. Pomegranate
The pomegranate fruit is full of rich nutrients which can boost skin health and reduce aging, including magnesium, potassium, and Vitamin C. High in antioxidants, it detoxifies the skin, repairs barrier damage, and protects the complexion from the sun’s rays. Vitamin C also blocks the production of melanin, which could fade age spots and areas of hyperpigmentation on the skin, and it helps smooth signs of age like wrinkles and lines.
Pomegranate is high in both anti-inflammatory and antimicrobial properties, which makes it ideal for treating acne. It reduces redness and swelling and kills the bacteria at the root of acne breakouts. In addition, this fruit has omega 3 and 6 fatty acids which slow oil production.
3. Nuts and Seeds
There are a number of ways you can include skin-healthy walnuts, almonds, cashews, pistachios, and sunflower and pumpkin seeds in your 7 days diet plan for glowing skin. These nuts and seeds are rich in nutrients like Vitamins A, C, and E, zinc, copper, and selenium which offer anti-aging benefits, decrease hyperpigmentation, and promote a healthy, radiant complexion.
Many nuts and seeds help lessen inflammation and heal skin conditions like acne and eczema. The high levels of zinc and copper increase collagen synthesis, which tightens the skin and smooths wrinkles and fine lines for a more youthful complexion. In addition, zinc helps balance hormone levels which could decrease the risk of acne breakouts.
4. Eggs
If you love eggs, you’ll be happy to hear that they are a key food item to include in a diet plan for glowing skin. Eggs are high in the antioxidants lutein and zeaxanthin, which exist naturally in the skin, and Vitamins A, D, E, and K
The nutrients help to tighten the skin and offer anti-aging benefits, repair barrier damage, and protect the complexion from UV rays. Eggs also have anti-inflammatory agents which decrease redness, swelling, and irritation and could prevent acne breakouts.
5. Soy
Soy is the ideal food to include in the clear skin diet, as it’s rich in isoflavones like genistein with potent antioxidant properties. They repair skin barrier damage, protect from harmful agents like UV rays, and lessen signs of age.
Soy increases the synthesis of collagen, and the added levels can tighten the skin, improve elasticity, and decrease the depth of fine lines and wrinkles. This food also helps to fade age spots and hyperpigmentation, and it decreases redness and inflammation on the skin.
6. Avocado
Avocados are full of good monounsaturated fats and close to 20 nutrients including Vitamins B6, C, E, and K, copper, lutein, zeaxanthin, niacin, manganese, magnesium, iron, and others. They are packed with free-radical-killing antioxidants which lower oxidative stress. 
This leads to repair of the skin barrier, protection from UV rays, and anti-aging benefits. Avocado has bioactive agents called sterolins which increase levels of collagen in the skin. This can result in a tighter, more elastic complexion with fewer deep wrinkles and fine lines.
The nutrients in avocados also have anti-inflammatory agents which can help decrease redness, swelling, and irritation. Vitamin C slows the production of melanin in the skin which could fade hyperpigmentation and age spots.
7. Leafy Greens
Your clear skin in a week diet must include plenty of leafy greens, and in fact, they are essential for overall health and immunity. Greens are high in Vitamin E, which is a powerful antioxidant that repairs barrier damage and protects the complexion from UV rays.
Leafy greens also have folate which promotes skin cell renewal and repair, and beta-carotene which has powerful skin renewal and rejuvenation benefits. They also help get rid of dullness to boost skin radiance and glow. In fact, leafy greens are so complexion-friendly that they are considered foods to clear skin overnight
Some leafy greens are high in the potent antioxidant Vitamin C, which boosts skin health and slows melanin production to fade hyperpigmentation. Greens like spinach increase collagen levels in the skin for a tighter complexion with less prominent sagging, wrinkles, and fine lines.
8. Quinoa
Quinoa is a great food to include in a clearer skin diet, as it’s packed with skin-healthy nutrients that rejuvenate the complexion. It contains folate for a boost in skin cell renewal, B vitamins which brighten the complexion and improve its texture, and Vitamin E for repair and protection.
In addition, high levels of zinc and copper boost collagen synthesis to tighten the skin and smooth wrinkles and fine lines. Other skin-healthy nutrients in quinoa are manganese, iron, and magnesium.
9. Yogurt
Yogurt is high in calcium, which can promote healthy skin and deeply moisturize to eliminate dryness. It has probiotics that can help restore the skin barrier and B vitamins that brighten the complexion. There’s also evidence that yogurt may help balance skin tone.
Yogurt has anti-microbial and anti-fungal properties which help destroy the bacteria at the root of acne, preventing breakouts. It also contains potent anti-inflammatory agents which further eliminate acne by decreasing redness and swelling.
In addition, yogurt has a wealth of B vitamins which promote a radiant, glowing complexion. It includes zinc, which helps heal acne and also boosts the production of collagen to tighten the skin, improve elasticity, and smooth wrinkles and lines.
10. Legumes


You’ll likely notice that the meal plan for glowing skin we included with this article has a number of legumes like lentils, chickpeas, and beans. They are high in zinc, which helps decrease inflammation and prevent acne breakouts. It also increases collagen levels for firmer skin with less prominent wrinkles and fine lines.

Zinc is one of the many skin-healthy nutrients found in legumes. There is also iron, folate, potassium, fiber, calcium, and brightening B vitamins. Legumes also have ceramides, lipids that are found in high concentration in the outer layer of the skin. They help form a moisture barrier to pack in liquid and hydrate the complexion. Finally, legumes are very rich in protein, which promote cell turnover for a fresher, healthier, more glowing complexion. 

Other Ingredients Good To Help Skin Glow

In addition to foods, there are other ingredients that you can add to your cooking like spices and herbs which have powerful skin health properties. There are also some herbal teas that have potent benefits for the complexion. Try to include some of these in your diet for a more vibrant, youthful appearance. 

Green Tea

If you enjoy a cup of green tea, include it in your diet - even daily. Besides its numerous other health benefits, it’s high in Vitamin E and B2 which both increase collagen levels for a tighter, more youthful complexion. 

Green tea also has caffeine which improves circulation and decreases the size of blood vessels. This both fades dark circles under the eyes and promotes healthy, radiant skin. 

This herbal beverage is also high in anti-inflammatory properties which can lessen puffiness and red, inflamed skin, helping to heal and prevent acne and other conditions. In addition, it has anti-microbial agents that kill acne-causing bacteria, and antioxidants which repair and protect the skin barrier. 



Chamomile tea is primarily known for its calming, soothing properties, but did you know that it also has rich skin health benefits? Packed with anti-inflammatory agents, this plant may heal skin conditions like psoriasis, eczema, and acne. 

It is also high in anti-microbial agents which kill the bacteria at the root of acne for fewer breakouts. Chamomile also brightens the complexion, fades hyperpigmentation, improves skin elasticity, and reduces signs of age like wrinkles and fine lines.


A sprinkle of cinnamon not only adds flair to a dish or dessert, but it’s also full of powerful, free-radical-destroying antioxidants that lower oxidative stress for optimal skin repair and protection. It also has anti-inflammatory agents which help decrease acne breakouts and other skin conditions. Even better, it increases the production of collagen to firm the complexion and reduces the depth of wrinkles and lines.

Chili Pepper

If you like your food hot and spicy, feel free to be liberal with the chili pepper. Very high in Vitamins A and C, it has powerful skin repair, protection, and anti-aging benefits. It increases levels of collagen, which firms the complexion and decreases wrinkle depth. In addition, the bioactive agent capsaicin protects the skin from the sun’s damaging rays and improves circulation for a radiant, healthy glow.


As one of the healthiest spices, add turmeric to some of your recipes for overall wellness and potent skincare benefits. It has powerful anti-inflammatory and antioxidant benefits which can repair skin barrier damage, protect the complexion from UV rays, reduce acne breakouts, and heal skin conditions. Turmeric also has anti-microbial agents which kill acne-causing bacteria and stop further growth. 


This spice is very high in the powerful antioxidant Vitamin E, so it repairs the skin barrier, protects the complexion from environmental agents, and increases collagen levels to help smooth wrinkles, scars, and fine lines. It also has antimicrobial and anti-inflammatory properties which reduce and prevent acne breakouts and speed up the healing of skin conditions like eczema. 

Essential Nutrients for Healthy Skin

There are several key nutrients that play an essential role in skin health, so you should ensure that your daily meal plans include foods rich in these vitamins and minerals in particular. Here are some of the most important:

Vitamin A

Vitamin A, or retinol, has powerful antioxidants that repair skin barrier damage, enhance the immunity of the complexion, and protect it from UV rays and other harmful environmental agents. Some of the antioxidants are carotenoids like beta-carotene which boost cellular renewal and turnover. This improves skin tone and could reduce age spots and hyperpigmentation. 

Retinol also exfoliates the skin to unclog the pores of dead skin cells, dirt, and oils to slow acne and decrease the risk of breakouts. It has potent anti-inflammatory agents which lower redness and swelling and could help ease other skin conditions like psoriasis. In addition, Vitamin A increases collagen levels in the skin, which tightens, improves elasticity, and smooths wrinkles and fine lines.

Vitamin C

Another potent antioxidant, Vitamin C kills free radicals to lower oxidative stress and repair skin barrier damage, protect from UV rays, and enhance the overall health of the complexion. 

Vitamin C slows down the production of the pigment melanin, which helps fade age spots and hyperpigmentation and brightens the skin for a glowing, healthy appearance.

Vitamin C is another collagen-boosting nutrient that tightens sagging skin, improves elasticity, and smooths wrinkles and fine lines. It also improves hydration to plump the complexion and eliminate dryness.

Vitamin E

Another powerful antioxidant, Vitamin E can repair skin barrier damage and protect from UV rays and other environmental agents. It decreases redness and inflammation, helping to heal skin conditions.

In addition, Vitamin E is a key nutrient involved in the production of collagen, which tightens the skin, improves elasticity, and smoothes wrinkles, lines, and scars. This vitamin also boosts skin cell turnover, for a fresher, more vibrant complexion. 


This form of Vitamin B3 has a number of skin health properties, including helping to build a strong moisture barrier to keep the skin hydrated. In addition, it keeps out germs to prevent infection. Niacinamide also slows sebum production, reduces inflammation, and shrinks the size of the pores to treat and prevent acne breakouts. 

Niacinamide has potent antioxidants which kill free radicals to lower oxidative stress and repair skin barrier damage. They also protect against harmful UV rays and boost the skin’s immunity. Finally, Vitamin B3 stimulates keratin and collagen production to tighten the skin and smooth wrinkles and lines.


This essential mineral is very high in anti-inflammatory agents which help heal and prevent acne. It also destroys acne-causing bacteria and slows sebum production in the glands. Zinc is also an effective remedy for treating skin conditions like psoriasis, rosacea, and eczema. 

Foods To Avoid

With the 7 day meal plan for glowing skin, eating well daily is essential. Besides taking in healthy nutrition, there are several foods you should avoid or limit as they can wreak havoc on your skin:

Refined Sugar and Carbohydrates

Sugar and carbohydrates are as unhealthy for the skin as they are for the rest of the body. A high intake of these foods can cause damage to the barrier cells. It may also deplete levels of collagen for looser skin with premature wrinkles and fine lines.


Many alcoholic drinks are high in sugar, which, as we explained, can lead to premature aging of the complexion. Alcohol also causes the release of the hormone cortisol, which increases your stress levels and negatively impacts your skin health.

Bad Fats

Stay away from saturated and trans fats included in many junk foods and fried dishes for the sake of your complexion. These ingredients are high in insulin growth factor, which stimulates the production of additional sex hormones. 

This may result in acne breakouts. These unhealthy fats could also slow down the flow of blood to your skin, for a duller, less vibrant complexion. If you have acne, the diet plan pdf we have included has some healthy anti-inflammatory foods to replace fatty, fried snacks high in bad fats.

Processed Foods

Avoid all processed foods including meats, as they are often very high in refined sugar which depletes collagen levels. This results in looser skin more prone to sagging, wrinkles, and fine lines.

Recipes To Try

There are numerous healthy, delicious meals that follow the Mediterranean diet and promote optimal skin health.  For example, fruit with overnight oats is an ideal breakfast for clear skin. Try this tasty recipe:

Overnight Oats With Bananas and Blueberries

Nutrition Facts

Calories: 285

Fat: 6g

Protein: 6 grams

Carbs: 57g

Preparation Time: 10 minutes

Additional Time: 6 hours of refrigeration 

Makes: 1 cup


½ cup oats

½ cup unsweetened coconut milk

½ cup blueberries

  • ½ tablespoon chia seeds
  • ½ mashed banana
  • 1 teaspoon maple syrup
  • A pinch of salt


Blend the oats, coconut milk, banana, syrup, chia seeds, and salt in a container or jar, and put the blueberries on top. You may also add cinnamon and/or coconut flakes.

Lentil Soup in Cream Sauce

If you enjoy a hearty, skin-friendly soup with your lunch or dinner, here is one of our favorite recipes to keep your complexion clear and glowing and your stomach full:


Nutrition Facts

Calories: 344 per cup

Fat: 20g


Carbs: 30g

Preparation Time: 20 minutes

Cooking Time: 35 minutes

Makes: 10 servings


  • 6 cups low-sodium chicken or vegetable broth
  • 2 cups lentils (dried)
  • 1 bay leaf
  • 1 whole clove
  • 1 chopped red onion
  • 2 chopped celery stalks
  • 2 tablespoons butter
  • 2 chopped carrots

2 cups heavy whipping cream

  • 1/2 teaspoon curry powder

1 tablespoon lemon juice

  • 1/3 cup fresh parsley, minced
  • 1/8 teaspoon pepper

1 teaspoon salt

  • 1 teaspoon sugar
  • 2 garlic cloves, minced
  • 3 cups chopped fresh spinach



  1. Mix the broth, clove, bay leaf, and lentils in a large pot and boil. Then reduce the heat, cover with the lid, and simmer for 25-30 minutes.
  2. At the same time, using a Dutch oven, saute the onion and celery in butter until crispy. Add the carrots, curry powder, salt and pepper, and sugar, and saute for 2-3 minutes until the vegetables are soft. Add the garlic and cook for another 60 seconds.
  3. Drain the lentils and take out the bay leaves and clove. Add the lentils and spinach to the vegetables. Add 2 more cups of broth, lemon juice, cream, and parsley. Cook on low heat until the spinach is soft.



Which diet is best for glowing skin?

There are a number of healthy meal plans for enhanced skin health, but we think the best overall is the Mediterranean Diet. It’s packed with healthy nutrients which boost skin glow, youthfulness, and clarity. 

The foods on the diet are mostly low on the glycemic index and processed and junk foods are discouraged. The regimen includes many of the ingredients we have discussed in this article, which boost collagen levels to lessen signs of age, increase cell turnover, provide added hydration, and promote a generally healthy complexion.

How can I make my skin glow in 7 days?

One of the best ways to clear your skin is by eating well, and the 7 day meal plan for glowing skin we have included in PDF format shows you how to boost your skin health significantly in a week with the Mediterranean diet. 

Which fruits give skin glow?

The best fruits for skin glow are those that include vitamin C, like citrus fruits, apples, strawberries, pomegranate, papaya, mango, cantaloupe, and pineapple. 

Read through the 7-day Mediterranean diet plan at the following link to get access to additional details about the regimen and a wealth of delicious, healthy recipes that will keep your skin youthful and glowing!


Melissa Feldman

Melissa Feldman

Melissa Feldman lives in Toronto, Canada and works as an independent research writer. She has undergraduate degrees in both Teaching and Psychology, and a Master’s degree in Immigration. Melissa is skilled at writing compelling articles and producing academic, marketing, and creative content. She writes about a range of lifestyle topics, including health, fitness, beauty and nutrition. She has more than two decades of experience reviewing and editing publications intended for both public and professional audiences.

Written by Melissa Feldman

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