One-Day Meal Plan for Glowing Skin – Diet for Healthy Skin (Part 2)

Shradha Jaswal Paroolkar

— 3 min read
Diet for glowing skin

Your skin is your body’s mirror — and what you eat shows up on your face. After understanding the best foods for skin health in Part 1 of this series, it's time to bring that knowledge to the plate with a realistic, easy-to-follow Indian meal plan.

Whether you’re struggling with acne, dryness, pigmentation, or dullness, this plan uses everyday ingredients to nourish your skin from the inside out.

📞 Want a plan based on your specific skin concerns?
👉 Book your Initial Nutrition Counselling Session here
📱 Or contact us: +91 7057063984

 

🌅 Morning Routine (7:00–8:00 AM)

Start your day with:

  • 1 glass warm water + ½ lemon juice (detox and vitamin C boost)
  • 5 soaked almonds + 2 walnuts (rich in vitamin E and omega-3s)

 

🍳 Breakfast (8:30–9:00 AM)

Option 1:

  • Besan chilla with spinach + mint chutney
  • 1 cup green tea

Option 2:

  • Vegetable upma with grated carrots and peas
  • 1 small bowl of papaya

🧠 Why?
High-protein, antioxidant-rich, and anti-inflammatory.

Buttermilk for glowing skin

🍎 Mid-Morning Snack (11:00 AM)

  • 1 apple or guava (vitamin C and fiber)
  • Coconut water or 1 cup buttermilk

🧠 Why?
Hydration + skin-friendly electrolytes.

 

🍲 Lunch (1:00 PM)

  • 1 multigrain roti or small portion brown rice
  • 1 bowl masoor dal (iron + protein)
  • Bhindi stir-fry with turmeric and garlic
  • Cucumber + carrot salad with lime juice

🧠 Why?
Balance of protein, antioxidants, and anti-inflammatory spices.

 

☕ Evening Snack (4:30–5:00 PM)

  • Herbal tea (chamomile/tulsi/green tea)
  • Roasted flaxseeds + sunflower seeds mix
  • Optional: handful of makhana

🧠 Why?
Healthy fats and polyphenols for skin elasticity and repair.

Carrot pumpkin beetroot soup for good skin

🥗 Dinner (7:30–8:00 PM)

  • Vegetable soup (carrot, pumpkin, beetroot)
  • Grilled paneer/tofu with sautéed spinach and garlic
  • Optional: ½ roti or 1 cup cooked millet (like foxtail)

🧠 Why?
Light yet nutrient-dense, perfect for overnight skin repair.

 

🌙 Bedtime (9:30–10:00 PM)

  • 1 glass warm turmeric milk (can add a pinch of cinnamon and pepper powder)

🧠 Why?
Supports glowing skin, restful sleep, and reduced inflammation.

 

✨ Pro Tips to Maximise Skin Benefits

  • Drink 2.5–3 litres of water daily
  • Avoid processed sugar, excess dairy, and deep-fried snacks
  • Add aloe vera juice or amla juice (20 ml daily) if recommended
  • Sleep 7–8 hours and manage stress (cortisol ages your skin!)

 

📍Need a Personalised Skin Diet Plan?

Every skin is unique. At our clinic, we customise your plan based on your skin goals, lifestyle, and medical history (e.g., acne, PCOS, thyroid, gut imbalances).

📞 Start your skin nutrition journey today:
👉 Book your Initial Nutrition Counselling Session here
📱 Call/WhatsApp: +91 7057063984

 

🔗 Missed Part 1?

📖 Read Part 1: Best Foods and Skincare Tips for Healthy Skin →

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