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1-Week Skin Glow Diet Plan

The document outlines a 1-week natural diet plan aimed at promoting glowing skin, detailing daily meals from morning to night for each day of the week. Each day includes specific foods and drinks for breakfast, lunch, dinner, and snacks, along with additional skin glow tips such as hydration and sleep. The plan emphasizes healthy eating habits, including the consumption of fruits, vegetables, whole grains, and adequate hydration.

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tdattaxd
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513 views7 pages

1-Week Skin Glow Diet Plan

The document outlines a 1-week natural diet plan aimed at promoting glowing skin, detailing daily meals from morning to night for each day of the week. Each day includes specific foods and drinks for breakfast, lunch, dinner, and snacks, along with additional skin glow tips such as hydration and sleep. The plan emphasizes healthy eating habits, including the consumption of fruits, vegetables, whole grains, and adequate hydration.

Uploaded by

tdattaxd
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

1-Week Natural Diet Plan for Glowing

Skin
Monday

Morning (6:30–7:00 AM)


 - 1 glass lukewarm water with lemon + 1 tsp honey
 - 3–5 soaked almonds and 1 soaked walnut (optional)
 - 15 minutes of early morning sunlight exposure

Breakfast (8:00–9:00 AM)


 - Option 1: Vegetable upma with carrot, spinach, peas + 1 glass orange juice or amla
 - Option 2: 2 boiled eggs + whole wheat toast with peanut butter

Mid-Morning Snack (11:00 AM)


 - Papaya or Guava
 - Handful of sunflower seeds or flax seeds

Lunch (1:00–2:00 PM)


 - Brown rice or 2 whole wheat rotis
 - Dal or rajma
 - Cooked spinach/methi sabzi + fresh salad (cucumber, tomato, beetroot, carrot)
 - 1 bowl curd or buttermilk

Evening Snack (4:30–5:30 PM)


 - Green tea or herbal tea
 - Roasted chana / foxnuts (makhana) or sprouts

Dinner (7:30–8:30 PM)


 - Option 1: Grilled paneer/tofu + stir-fried veggies
 - Option 2: Moong dal khichdi with ghee + steamed veggies
 - Add 1 tsp flaxseed powder or chia seeds

Before Bed (9:30–10:00 PM)


 - 1 glass warm turmeric milk
 - Optional: 1 Vitamin E capsule (consult doctor)
Tuesday

Morning (6:30–7:00 AM)


 - 1 glass lukewarm water with lemon + 1 tsp honey
 - 3–5 soaked almonds and 1 soaked walnut (optional)
 - 15 minutes of early morning sunlight exposure

Breakfast (8:00–9:00 AM)


 - Option 1: Vegetable upma with carrot, spinach, peas + 1 glass orange juice or amla
 - Option 2: 2 boiled eggs + whole wheat toast with peanut butter

Mid-Morning Snack (11:00 AM)


 - Papaya or Guava
 - Handful of sunflower seeds or flax seeds

Lunch (1:00–2:00 PM)


 - Brown rice or 2 whole wheat rotis
 - Dal or rajma
 - Cooked spinach/methi sabzi + fresh salad (cucumber, tomato, beetroot, carrot)
 - 1 bowl curd or buttermilk

Evening Snack (4:30–5:30 PM)


 - Green tea or herbal tea
 - Roasted chana / foxnuts (makhana) or sprouts

Dinner (7:30–8:30 PM)


 - Option 1: Grilled paneer/tofu + stir-fried veggies
 - Option 2: Moong dal khichdi with ghee + steamed veggies
 - Add 1 tsp flaxseed powder or chia seeds

Before Bed (9:30–10:00 PM)


 - 1 glass warm turmeric milk
 - Optional: 1 Vitamin E capsule (consult doctor)

Wednesday

Morning (6:30–7:00 AM)


 - 1 glass lukewarm water with lemon + 1 tsp honey
 - 3–5 soaked almonds and 1 soaked walnut (optional)
 - 15 minutes of early morning sunlight exposure

Breakfast (8:00–9:00 AM)


 - Option 1: Vegetable upma with carrot, spinach, peas + 1 glass orange juice or amla
 - Option 2: 2 boiled eggs + whole wheat toast with peanut butter

Mid-Morning Snack (11:00 AM)


 - Papaya or Guava
 - Handful of sunflower seeds or flax seeds

Lunch (1:00–2:00 PM)


 - Brown rice or 2 whole wheat rotis
 - Dal or rajma
 - Cooked spinach/methi sabzi + fresh salad (cucumber, tomato, beetroot, carrot)
 - 1 bowl curd or buttermilk

Evening Snack (4:30–5:30 PM)


 - Green tea or herbal tea
 - Roasted chana / foxnuts (makhana) or sprouts

Dinner (7:30–8:30 PM)


 - Option 1: Grilled paneer/tofu + stir-fried veggies
 - Option 2: Moong dal khichdi with ghee + steamed veggies
 - Add 1 tsp flaxseed powder or chia seeds

Before Bed (9:30–10:00 PM)


 - 1 glass warm turmeric milk
 - Optional: 1 Vitamin E capsule (consult doctor)

Thursday

Morning (6:30–7:00 AM)


 - 1 glass lukewarm water with lemon + 1 tsp honey
 - 3–5 soaked almonds and 1 soaked walnut (optional)
 - 15 minutes of early morning sunlight exposure

Breakfast (8:00–9:00 AM)


 - Option 1: Vegetable upma with carrot, spinach, peas + 1 glass orange juice or amla
 - Option 2: 2 boiled eggs + whole wheat toast with peanut butter

Mid-Morning Snack (11:00 AM)


 - Papaya or Guava
 - Handful of sunflower seeds or flax seeds

Lunch (1:00–2:00 PM)


 - Brown rice or 2 whole wheat rotis
 - Dal or rajma
 - Cooked spinach/methi sabzi + fresh salad (cucumber, tomato, beetroot, carrot)
 - 1 bowl curd or buttermilk

Evening Snack (4:30–5:30 PM)


 - Green tea or herbal tea
 - Roasted chana / foxnuts (makhana) or sprouts

Dinner (7:30–8:30 PM)


 - Option 1: Grilled paneer/tofu + stir-fried veggies
 - Option 2: Moong dal khichdi with ghee + steamed veggies
 - Add 1 tsp flaxseed powder or chia seeds

Before Bed (9:30–10:00 PM)


 - 1 glass warm turmeric milk
 - Optional: 1 Vitamin E capsule (consult doctor)

Friday

Morning (6:30–7:00 AM)


 - 1 glass lukewarm water with lemon + 1 tsp honey
 - 3–5 soaked almonds and 1 soaked walnut (optional)
 - 15 minutes of early morning sunlight exposure

Breakfast (8:00–9:00 AM)


 - Option 1: Vegetable upma with carrot, spinach, peas + 1 glass orange juice or amla
 - Option 2: 2 boiled eggs + whole wheat toast with peanut butter

Mid-Morning Snack (11:00 AM)


 - Papaya or Guava
 - Handful of sunflower seeds or flax seeds

Lunch (1:00–2:00 PM)


 - Brown rice or 2 whole wheat rotis
 - Dal or rajma
 - Cooked spinach/methi sabzi + fresh salad (cucumber, tomato, beetroot, carrot)
 - 1 bowl curd or buttermilk

Evening Snack (4:30–5:30 PM)


 - Green tea or herbal tea
 - Roasted chana / foxnuts (makhana) or sprouts

Dinner (7:30–8:30 PM)


 - Option 1: Grilled paneer/tofu + stir-fried veggies
 - Option 2: Moong dal khichdi with ghee + steamed veggies
 - Add 1 tsp flaxseed powder or chia seeds

Before Bed (9:30–10:00 PM)


 - 1 glass warm turmeric milk
 - Optional: 1 Vitamin E capsule (consult doctor)

Saturday

Morning (6:30–7:00 AM)


 - 1 glass lukewarm water with lemon + 1 tsp honey
 - 3–5 soaked almonds and 1 soaked walnut (optional)
 - 15 minutes of early morning sunlight exposure

Breakfast (8:00–9:00 AM)


 - Option 1: Vegetable upma with carrot, spinach, peas + 1 glass orange juice or amla
 - Option 2: 2 boiled eggs + whole wheat toast with peanut butter

Mid-Morning Snack (11:00 AM)


 - Papaya or Guava
 - Handful of sunflower seeds or flax seeds

Lunch (1:00–2:00 PM)


 - Brown rice or 2 whole wheat rotis
 - Dal or rajma
 - Cooked spinach/methi sabzi + fresh salad (cucumber, tomato, beetroot, carrot)
 - 1 bowl curd or buttermilk

Evening Snack (4:30–5:30 PM)


 - Green tea or herbal tea
 - Roasted chana / foxnuts (makhana) or sprouts

Dinner (7:30–8:30 PM)


 - Option 1: Grilled paneer/tofu + stir-fried veggies
 - Option 2: Moong dal khichdi with ghee + steamed veggies
 - Add 1 tsp flaxseed powder or chia seeds

Before Bed (9:30–10:00 PM)


 - 1 glass warm turmeric milk
 - Optional: 1 Vitamin E capsule (consult doctor)
Sunday

Morning (6:30–7:00 AM)


 - 1 glass lukewarm water with lemon + 1 tsp honey
 - 3–5 soaked almonds and 1 soaked walnut (optional)
 - 15 minutes of early morning sunlight exposure

Breakfast (8:00–9:00 AM)


 - Option 1: Vegetable upma with carrot, spinach, peas + 1 glass orange juice or amla
 - Option 2: 2 boiled eggs + whole wheat toast with peanut butter

Mid-Morning Snack (11:00 AM)


 - Papaya or Guava
 - Handful of sunflower seeds or flax seeds

Lunch (1:00–2:00 PM)


 - Brown rice or 2 whole wheat rotis
 - Dal or rajma
 - Cooked spinach/methi sabzi + fresh salad (cucumber, tomato, beetroot, carrot)
 - 1 bowl curd or buttermilk

Evening Snack (4:30–5:30 PM)


 - Green tea or herbal tea
 - Roasted chana / foxnuts (makhana) or sprouts

Dinner (7:30–8:30 PM)


 - Option 1: Grilled paneer/tofu + stir-fried veggies
 - Option 2: Moong dal khichdi with ghee + steamed veggies
 - Add 1 tsp flaxseed powder or chia seeds

Before Bed (9:30–10:00 PM)


 - 1 glass warm turmeric milk
 - Optional: 1 Vitamin E capsule (consult doctor)
Skin Glow Tips
 ✅ Stay hydrated (8–10 glasses of water daily)
 ✅ Sleep 7–8 hours daily
 ✅ Avoid sugar and oily/junk food
 ✅ Wash your face twice daily
 ✅ Use mild sunscreen daily, even indoors

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