7-Day Indian Diet Plan For Glowing Skin

‘Glowing skin’ is a trending topic all over the internet. Whenever anyone searches for it, a plethora of home remedies, skincare, and products appear on the screen. These products help with glowing skin, but did you know that the ultimate solution for glowing skin is in your kitchen? 

Yes, you heard it right. Foods in your kitchen can enhance your skin. The best part is you don’t have to go overboard with your bank balance. These nutritious-rich foods are easily available in your home. 

So, are you tired of skincare? 

Are you looking for a new and better way to nourish your skin?
Or done with home remedies or chemical-infused products? 

This blog will provide you with a nourishing and healthy diet for glowing skin. So, let’s get into it.

A 7-Day Meal Plan for a Radiant Skin 

‘You are what you eat’. This saying implies the connection between food and your skin. A healthy, rich, nutritious diet can help combat skin issues like dark circles, dryness, dullness, premature aging, and wrinkles. 

While planning a 7-day diet plan for glowing skin, understand the day-wise diet plan, highlighting filling and nourishing foods for breakfast, lunch, snacks, and dinner. 

• Day 1- Cleansing and Hydration 

The skin needs moisture, so begin your first day of the week with a clean slate, focusing on hydration and cleansing. Add hydrating fruits and vegetables to every meal to ensure you get vitamins and minerals. 

• Day 2- Antioxidants 

On day 2, focus on reducing inflammation and radical damage to maintain your skin’s youthfulness. Add foods rich in antioxidants, such as berries, beetroot, or brown rice. Since vegetarians can’t consume fish for omega-3 fatty acids. Instead, they can have, 

• Chia seeds
• Lemonade without sugar 
• Fresh orange juice 

• Day 3- Omega-3 Fatty Acids 

Did you know that the excessive fat in your body is inflammation? So, on your diet for glowing skin in 3 days, prioritize removing inflammation from your body. Add foods rich in omega-3 fatty acids, such as eggs, fish, yogurt, or herbal tea. 

• Day 4- Collagen Production 

Collagen is an essential component responsible for skin elasticity. As we age, collagen production slows down. Add almonds, grapefruit, paneer, or ginger tea to your seven-day meal plan for a radiant glow to keep it intact. 

• Day 5- Skin Hydration 

This day returns to hydration, which can keep your skin healthy and glowing. Drink plenty of water or add high-water content foods to prevent dullness, dryness, and tired-looking skin. Additionally, dedicate this day to eating collagen-rich foods like amla, almonds, or tofu. 

• Day 6- Skin Repair and Renewal 

On day 6, add nutrients like vitamins A, C, and E. These nutrients help in skin renewal and rejuvenation. Besides, they also promote a smoother skin texture and reduce the appearance of blemishes. 

• Day 7- Detoxification and Glow 

Prioritize detoxification on the seventh day or the last day of the week. This can give your skin a radiant glow. By focusing on these important points, you can prepare the best diet plan for glowing skin. 

To prepare a healthy balanced diet chart, check out https://redcliffelabs.com/myhealth/food-and-nutrition/how-to-prepare-a-healthy-balanced-diet-chart/ 

Here is the skin whitening diet plan for 7 days. 

Days	Breakfast	Lunch	Snacks	Dinner
Day 1 (Cleansing + Hydration)	1 spinach + cucumber smoothie  OR  1 glass of buttermilk.	1 plate of grilled chicken or tofu salad with veggies  OR   1 chapati + 1 bowl of dal + salad	1 bowl of sliced watermelon + 1 cup of green tea  OR  1 glass of lemon water	1 grilled fish or paneer tikka + jeera rice + 1 cup of turmeric milk before bedtime  OR  1 cup of chamomile tea before bed.
Day 2 (Antioxidants)	1 bowl of upma + 1 glass of orange juice  OR  1 cup of green tea	1 bowl of chana masala + beetroot raita + jeera/brown rice OR  1 bowl of blueberries + 1 plate of salad (quinoa, black bean, or veggies)	1 cup masala tea + mixed nuts  OR  Handful of almonds/walnuts and pomegranate	1 chapati + 1 bowl of tandoori chicken or tofu + mixed vegetable curry + 1 cup of herbal tea  OR  1 bowl of brown rice + grilled or roasted chicken breast or paneer stir fry with veggies (broccoli or bell peppers) + 1 cup of green tea.
Day 3  (Omega-3 Fatty Acids)	1 glass of lemon water + 1 plate of chopped fruits OR 1 fresh orange juice + 1 whole wheat paratha + egg or paneer bhurji	1 bowl of rajma curry + rice + mixed vegetable curry  OR  1 plate of roasted brussels sprouts with cherry tomatoes and mixed greens	Vegetable sticks with guacamole  OR  Yogurt with flaxseeds and honey	1 whole wheat roti with tofu tikka masala or grilled fish + 1 cup of fenugreek tea.  OR  1 plate of plant-based tofu with roasted vegetables + 1 cup of herbal tea.
Day 4  (Collagen Production)	2 Idli with coconut chutney + 1 glass of amla juice  OR 1 plate of fruit salad with citrus fruits + handful of almonds	1 chapati + tofu curry or chicken curry + 1 bowl of brown rice + methi sabzi  OR  Chicken bone broth or a vegetarian broth with added collagen peptides + mixed green salad	Guava slices + 1 cup of tulsi tea  OR  Sliced papaya or kiwi	1 bowl of brown rice or millet + grilled fish or grilled paneer + side of okra curry + 1 cup of turmeric milk OR  Grilled chicken or tempeh with a side of sweet potatoes + 1 cup of ginger tea
Day 5  (Skin Hydration)	1 bowl of dalia with vegetable + 1 glass of coconut water  OR  1 bowl of yogurt with strawberries + 1 glass of smoothie (made with watermelon, cucumber, and coconut water)	Chicken biryani or vegetable biryani + onion raita + salad (cucumber)  OR  1 bowl of brown rice + 1 poached or grilled shrimp with a refreshing cucumber salad	1 sliced cucumber and carrot sticks with a sprinkle of chat masala or black salt + 1 cup of lemonade or lemon water  OR  Sliced honeydew melon	1 whole wheat chapati + grilled cottage or fish cheese + 1 cup of herbal tea  OR  1 baked cod or a plant-based protein like lentils with steamed vegetables + 1 cup of chamomile tea.
Day 6  (Skin Repair and Renewal)	1 besan chilla + 1 glass of pomegranate juice  OR  1 smoothie with kale, mango, and a tablespoon of almond or peanut butter + 1 glass of orange juice	1 Mung dal soup, lauki ki sabzi + 1 bowl of brown rice  OR  Grilled turkey or paneer with spinach salad + steamed broccoli	1 plate of sliced guava and pineapple	1 whole wheat naan + mixed vegetable curry + tandoori chicken or grilled tofu  OR  Roasted cauliflower + baked chicken thighs or plant-based protein (paneer or tofu)
Day 7 (Detoxification and Glow)	One glass of green tea  OR  1 glass of spinach, kale, and banana smoothie	1 bowl of mixed lentil soup + brown rice + stir-fried cabbage  OR  Steamed broccoli + 1 plate of salad with grilled tofu, mixed greens, or shrimp.	1 glass of mixed berry smoothie	1 whole wheat chapati + 1 cup of fenugreek tea + baingan Bharta + paneer tikka  OR Baked salmon or plant-based protein (paneer, soya, or tofu) + roasted vegetables + 1 cup of herbal tea.

Important Nutrients in a Diet Plan for Glowing Skin 

A glowing skin boosts your overall personality, confidence, and beauty. Some nutrients enhance your skin. However, not all nutrients are your skin’s best friend. You should be mindful while adding nutrients to your skin-whitening diet plan. Some important nutrients include: 

• Vitamin C
• Vitamin A 
• Vitamin E 
• Omega-3 Fatty Acids 
• Antioxidants
• Protein 
• Probiotics
• Biotin 

Did You Know? 

Biotin is becoming popular in India, and the Indian nutraceutical market will grow at a CAGR of 21% to reach $11 billion in 2023. 

*Remember, the proportion of these nutrients should be in moderation, as excessive consumption may lead to complications.* 

Also, read https://redcliffelabs.com/myhealth/food-and-nutrition/8-amazing-foods-for-glowing-skin/ 

10 Foods to Avoid For Glowing Skin 

Various foods reduce inflammation, but some can affect your skin's health. You should avoid such foods to get glowing skin. These include: 

• Dairy Products 
• Milk 
• Butter 
• Cheese 
• Cream 
• Ice cream 
• Alcoholic Beverages 
• Refined Carbohydrates 
• White bread 
• Sugar 
• White rice 
• White flour 
• High-Glycemic Foods 
• Potatoes 
• Carrots 
• Watermelons 
• Fatty Foods 
• Whey Protein Powder 
• Chocolate 
• Highly Processed Foods 
• Caffeinated (Coffee) 
• Spicy Foods 

5 Tips for an Effective 7-day Indian Diet Plan for Glowing Skin 

Some key tips can improve diet plans even further. Here are five ways to improve your seven-day diet plan for glowing skin.

1. Keep Yourself Hydrated: While we have a separate day for hydration, keep yourself hydrated daily by drinking plenty of water to give your skin a radiant glow. 
2. Limit Caffeine: Caffeine and alcohol can dehydrate your body, leading to inflammation, dullness, and dry skin. Instead, use herbal teas, smoothies, or water for glowing skin.
3. Eat foods that protect your skin: Avocado, walnuts, bell peppers, tomatoes, yogurt, green tea, and broccoli are some foods that can protect your skin from damage. These foods also help maintain skin firmness, hydration, and strength. 
4. Take proper rest. Rest is important for your skin, as being sleep-deprived can make it appear dull, dehydrated, and dry. 
5. Add a variety of foods: Don’t just stick to one specific type of food. Ensure your diet has foods with various nutrients, like vitamins, minerals, antioxidants, and omega-3 fatty acids. 

10 Benefits of Diet Chart for Glowing Skin 

A 7-day Indian vegetarian diet plan significantly promotes glowing and healthy skin. Here are some benefits of such a meal plan. 

• Reduce acne and redness. 
• Improve gut health 
• Improve blood circulation
• Increase self-confidence
• Help in fast healing of wounds
• Prevent dryness
• Prevent premature aging
• Hydrates skin and maintains moisture
• Increase skin firmness and elasticity
• Vibrant and radiant complexion 

FAQs 

Ques1 What are the key nutrients to include in the diet plan for glowing skin? 

Ans1 The meal plan should include key nutrients like vitamins A, C, and E, omega-3 fatty acids, antioxidants, and water. These nutrients support healthy skin, boost collagen formation, and maintain hydration. 

Ques2 What foods should you avoid in the diet plan for glowing skin? 

Ans2 Avoid highly processed and sugary foods, which may contribute to inflammation and skin issues. Besides, limit dairy products and alcoholic beverages, as they may worsen skin conditions. 

The Bottom Line

This day-wise diet chart can help achieve radiant skin from within. A healthy diet is a powerful tool for glowing skin, but it’s more effective when followed by expert care. Transform your skin by adopting these dietary practices and achieve the full potential of your skin’s glow.