Zone diet plan for clear skin
To cater to the dietary requirements of people looking for clear skin, the Zone diet plan for clear skin has been created. It focuses largely on antioxidants and foods rich in healthy fats that tend to reduce inflammation and enhance healthy skin. This is an altogether in-and-out approach towards skin care.
Diet plan grocery list
Chicken breast
Salmon
Tofu
Eggs
Greek yogurt
Goat cheese
Coconut milk
Quinoa
Oats
Sweet potatoes
Spinach
Kale
Broccoli
Asparagus
Bell peppers
Zucchini
Tomatoes
Avocado
Blueberries
Strawberries
Apples
Oranges
Almonds
Sunflower seeds
Chia seeds
Olive oil
Green beans
Carrots
Cauliflower
Mushrooms
Sweet corn
Beet greens
Radicchio
Diet plan overview
The Zone diet plan for clear skin is all about what to eat in order to have better looking skin. Therefore, by addressing and incorporating omega-3 fatty acids, antioxidants, and vitamins in the plan, it is designed to overcome skin problems by eliminating inflammation.
Adherence on a regular basis can help you achieve clearer, healthier skin, as a part of general healthy habits and active lifestyle.
Foods to eat
- Hydration: Increase water consumption to help flush toxins and moisturize the skin.
- Omega-3 Fatty Acids: Foods like flax seeds and walnuts aid in controlling inflammation and supporting skin health.
- Low-Dairy Options: Consider milk alternatives as a low-sensitivity alternative to dairy.
- High-Vitamin C Foods: Oranges, strawberries, and bell peppers assist in collagen formation, promoting healthy skin.
- Lean Proteins: Turkey, chicken, and tofu support tissue growth and recovery, contributing to clear skin.
✅ Tip
Foods not to eat
- Refined Sugars: Some desserts and snacks that are high in sugar can cause breakouts and skin irritation.
- High-Fat Dairy Products: Full-fat milk and cheese may be linked to skin concerns.
- Greasy Foods: Consuming oily foods can negatively impact skin health.
- High-Sodium Foods: Excessive salty dishes can lead to swelling and fluid retention.
- Alcohol: Excessive alcohol consumption can dry and alter the skin.
Main benefits
The Zone diet plan for clear skin incorporates healthy sources of omega-3 fatty acids and antioxidants that play a huge role in reducing skin inflammation and helping the skin become more radiant. With these changes of the food habits, it is possible to see month by month improvement in the skin, which will become more and more clear.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Meal plan suggestion
Meal Plan for Zone Diet Plan for Clear Skin
Day 1
- Breakfast: Greek yogurt with blueberries and chia seeds
- Lunch: Grilled chicken breast with quinoa, spinach, and bell peppers
- Dinner: Baked salmon with sweet potatoes, broccoli, and a side of green beans
- Snack: Apple slices with almonds
Calories: 1500 Fat: 64g Carbs: 130g Protein: 110g
Day 2
- Breakfast: Scrambled eggs with spinach and a side of oranges
- Lunch: Tofu salad with quinoa, kale, and bell peppers
- Dinner: Baked salmon with brown rice, broccoli, and a side of tomatoes
- Snack: Greek yogurt with strawberries
Calories: 1480 Fat: 62g Carbs: 132g Protein: 108g
Day 3
- Breakfast: Smoothie with coconut milk, mango, and chia seeds
- Lunch: Grilled chicken breast with quinoa, spinach, and bell peppers
- Dinner: Baked tofu with sweet potatoes, green beans, and a side of cauliflower
- Snack: Apple slices with sunflower seeds
Calories: 1480 Fat: 62g Carbs: 132g Protein: 110g
Day 4
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: Grilled chicken breast with quinoa, kale, and a side of bell peppers
- Dinner: Baked salmon with brown rice, broccoli, and a side of asparagus
- Snack: Blueberries with almonds
Calories: 1500 Fat: 64g Carbs: 130g Protein: 110g
Day 5
- Breakfast: Smoothie with coconut milk, oranges, and chia seeds
- Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
- Dinner: Baked tofu with sweet potatoes, green beans, and a side of cauliflower
- Snack: Greek yogurt with blueberries
Calories: 1480 Fat: 62g Carbs: 132g Protein: 108g
Day 6
- Breakfast: Scrambled eggs with spinach and a side of apples
- Lunch: Tofu salad with quinoa, kale, and a side of tomatoes
- Dinner: Baked salmon with brown rice, broccoli, and a side of asparagus
- Snack: Greek yogurt with strawberries
Calories: 1500 Fat: 64g Carbs: 130g Protein: 110g
Day 7
- Breakfast: Smoothie with coconut milk, bananas, and chia seeds
- Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
- Dinner: Baked tofu with sweet potatoes, green beans, and a side of cauliflower
- Snack: Greek yogurt with blueberries
Calories: 1480 Fat: 62g Carbs: 132g Protein: 108g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024