Day 1:Hydration & Antioxidants
Breakfast:
A nutritious smoothie combines spinach with banana and berries (strawberries and blueberries) blended into almond milk.
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The vitamin C in spinach improves your skin tone by adding a healthy glow. Antioxidants in berries shield your skin cells from damaging influences.
A handful of almonds for healthy fats and vitamin E.
Lunch:
Grilled chicken or tofu with a side of mixed greens (lettuce, cucumber, tomatoes).
The protein in chicken and tofu supports your skin tissue recovery and development. Drinking cucumber water hydrates you and supports your body's detoxification process.
Snack:
Carrot sticks with hummus.
Carrots protect your skin from ageing against free radicals thanks to their beta-carotene content.
Dinner:
Salmon or mackerel with quinoa and steamed broccoli.
Fish with omega-3 fatty acids helps skin stay moisturized while fighting inflammation. Zinc found in quinoa supports natural skin renewal processes.
Day 2:Vitamin C Power
Breakfast:
Start your day with oatmeal served plain but topped with orange segments and chia seeds sprinkled on top then finished with a drizzle of honey.
The soft nature of oats makes them easy on the skin while delivering steady energy. Oranges are packed with vitamin C which helps generate collagen for better-quality skin.
Lunch:
Enjoy whole wheat bread topped with avocado and a soft poached egg.
The healthy fats in avocado help protect your skin barrier by keeping it well-hydrated. Eggs are a great source of protein to support skin recovery.
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Snack:
Mixed fruit bowl with kiwi, papaya, and pineapple.
Vitamin C from kiwi and papaya enzymes provide skin benefits.
Dinner:
Grilled chicken or chickpea curry with brown rice.
Protein-rich chicken or chickpeas nourishes skin cells while reducing visible signs of ageing.
Day 3: Omega-3 Fatty Acids & Hydration
Breakfast:
Greek yoghurt parfait with walnuts, chia seeds, and fresh berries.
Greek yogurt delivers beneficial probiotics that maintain gut health which leads to better skin clarity. The omega-3 fatty acids in walnuts preserve skin moisture and maintain proper hydration levels.
Lunch:
Salmon salad with mixed greens, olive oil, and lemon dressing.
Salmon provides omega-3 fats that work with your skin barrier to fight inflammation and keep your skin healthy. Olive oil nourishes your skin at its core.
Snack:
Cucumber slices with cottage cheese.
Cucumber acts as a natural skin hydrator while cottage cheese provides skin-friendly protein.
Dinner:
Lentil stew with spinach and carrots.
Lentils support glowing skin because they contain high amounts of iron and folate. Spinach and carrots contain vitamins A and C which support the natural renewal of skin.
Day 4: Vitamin A & Zinc Boost
Breakfast:
Spread almond butter on sweet potato toast and top it with fresh strawberry slices for a healthy breakfast.
Beta-carotene in sweet potatoes promotes smooth skin and a more even complexion. Your skin stays hydrated by consuming almond butter as part of your diet.
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Lunch:
Grilled shrimp with quinoa and steamed vegetables.
Shrimp contains zinc which supports both skin healing and collagen formation.
Snack:
Apple slices with peanut butter.
Apples provide antioxidants and fiber while peanut butter supplies good fats.
Dinner:
Chicken stir-fry with bell peppers, broccoli, and carrots.
Eating chicken and bell peppers supports skin repair because chicken supplies vital protein and bell peppers enhance your skin radiance through vitamin C.
Day 5: Skin Rejuvenation with Iron, Collagen
Breakfast:
Smoothie bowl with spinach, kiwi, chia seeds, and almond milk.
Both spinach and kiwi bring iron and vitamin C that support better collagen formation in your skin.
Lunch:
Chickpea salad with tomatoes, cucumbers, olives, and olive oil dressing.
Chickpeas support your skin health because they contain zinc and fiber which control oil production and maintain a smooth surface.
Snack:
Hard-boiled eggs with a sprinkle of pepper.
Eggs provide protein and biotin which help keep your skin healthy.
Dinner:
Chicken stir-fry with bell peppers, zucchini, and mushrooms.
Chicken offers iron and zinc that help renew skin cells and boost cell performance.
Day 6: Detox and Skin Cleanse
Breakfast:
This green smoothie includes kale, cucumber, apple, and lemon.
The antioxidants in kale help fight free radicals while cucumber hydrates the skin. Lemon works to clean out and revitalize your skin.
Lunch:
Grilled chicken or tofu wrap with avocado and leafy greens.
Chicken or tofu protein helps skin heal while avocado delivers good fat.
Snack:
Pumpkin seeds and a handful of blueberries.
Zinc found in pumpkin seeds helps skin repair itself. Blueberries contain antioxidants that protect your skin from damage.
Dinner:
Vegetable stew with tomatoes, zucchini, and carrots.
Vegetables bring essential vitamins and minerals that help keep your skin hydrated and your body healthy.
Day 7: Skin Glow with Collagen & Fiber
Breakfast:
We enjoy almond milk chia seed pudding garnished with raspberries.
The skin benefits from omega-3 fatty acids found in chia seeds that enhance hydration and nourishment.
Lunch:
The menu features grilled fish paired with roasted sweet potatoes and steamed spinach.
Fish brings omega-3s to help maintain skin structure while sweet potatoes keep skin firm through their vitamin A content.
Snack:
Orange and a handful of almonds.
Oranges have vitamin C to create collagen and almonds give sun protection through vitamin E.
Dinner:
Tofu stir-fry with mixed vegetables and quinoa.
Tofu supports skin restoration through plant protein while quinoa adds essential amino acids needed to achieve glowing skin.
Conclusion
Having a healthy diet helps you get better skin results. The 7-day diet plan selects foods that contain vital nutrients to help your body retain moisture and repair skin cells while producing collagen naturally. Eating nutrient-rich foods and keeping yourself hydrated will help you achieve healthier skin so drink water regularly along with these vital foods.