Nutrition Chart - Skincare Combo

Sunday

Breakfast (8:00-8:30AM) 2 capsicum omelet/Chilla + 1 multigrain bread toasted. Lemon ginger- 1 cup after breakfast.
Mid-Meal (11:00-11:30AM) 1 bowl green salad/ bowl of berries, apple with skin
Lunch (2:00-2:30PM) 50gms salmon fish curry/ 1 cup beans vegetable + 2 multigrain chapati + beetroot salad. Turmeric ginger basil 1 cup after lunch.
Evening (4:00-4:30PM) 1 orange. Good night sleep- 1 cup with the evening snack.
Dinner (8:00-8:30PM) 1 cup potato and beans curry + 2 chapati + salad. Good night sleep - 1 cup before bed.

Monday

Breakfast (8:00-8:30AM) 2 beetroot paratha + 1/2 cup curd. Lemon ginger- 1 cup after breakfast.
Mid-Meal (11:00-11:30AM) 1 cup pomegranate
Lunch (2:00-2:30PM) 1 cup potato carrot vegetable + 2 chapati + 1 cup curd + salad. Turmeric ginger basil 1 cup after lunch.
Evening (4:00-4:30PM) 1 avocado. Good night sleep- 1 cup with the evening snack.
Dinner (8:00-8:30PM) 1 cup palak paneer + 2 chapati + salad. Good night sleep - 1 cup before bed.

Tuesday

Breakfast (8:00-8:30AM) 1 cup vegetable rice flakes + 1 orange. Lemon ginger- 1 cup after breakfast.
Mid-Meal (11:00-11:30AM) 1 cup guava
Lunch (2:00-2:30PM) 1 cup lotus stem + 2 chapati + 1/2 cup curd + salad. Turmeric ginger basil 1 cup after lunch.
Evening (4:00-4:30PM) 1 cup grilled fish/ grilled tofu + green pury ( spinach, mint, coriander). Good night sleep- 1 cup with the evening snack.
Dinner (8:00-8:30PM) 1 cup arhar dal + carrot salad + 2 chapati. Good night sleep - 1 cup before bed.

Wednesday

Breakfast (8:00-8:30AM) 2 onion capsicum omelette / chilla. Lemon ginger- 1 cup after breakfast.
Mid-Meal (11:00-11:30AM) 1 cup watermelon
Lunch (2:00-2:30PM) 1 cup pumpkin vegetable + 2 chapatti + 1 cup collard beans salad. Turmeric ginger basil 1 cup after lunch.
Evening (4:00-4:30PM) 1 cup sprouts salad. Good night sleep- 1 cup with the evening snack.
Dinner (8:00-8:30PM) 1 cup palak paneer + 2 chapati + tomato salad. Good night sleep - 1 cup before bed.

Thursday

Breakfast (8:00-8:30AM) 2 multigrain toasted bread + 1 spinach omelet/spinach chilla + 1 gooseberry. Lemon ginger- 1 cup after breakfast.
Mid-Meal (11:00-11:30AM) 1 cup aloe juice 1 cup
Lunch (2:00-2:30PM) 1 cup fish curry/ tofu/ mushroom curry + 1 cup brown rice + beetroot salad. Turmeric ginger basil 1 cup after lunch.
Evening (4:00-4:30PM) 1 small bowl of dry fruits. Good night sleep- 1 cup with the evening snack.
Dinner (8:00-8:30PM) 1 cup potato and capsicum + 2 chapati + cucumber salad. Good night sleep - 1 cup before bed.

Friday

Breakfast (8:00-8:30AM) 2 broccoli and egg omelet + 1 toasted wheat bread with peanut butter. Lemon ginger- 1 cup after breakfast.
Mid-Meal (11:00-11:30AM) 1 tsp honey + 5-6 almonds
Lunch (2:00-2:30PM) 1 cup baked kale with mushroom and tomato + 1 cup brown rice. Turmeric ginger basil 1 cup after lunch.
Evening (4:00-4:30PM) 1 cup brussel sprout salad. Good night sleep- 1 cup with the evening snack.
Dinner (8:00-8:30PM) 1 cup cabbage peas + 2 chapati + cucumber salad. Good night sleep - 1 cup before bed.

Saturday

Breakfast (8:00-8:30AM) 1 cup quinoa salad + 1 cup orange juice. Lemon ginger- 1 cup after breakfast.
Mid-Meal (11:00-11:30AM) 2 apricots
Lunch (2:00-2:30PM) 1 cup sweet potato curry + 1 cup brown rice + carrot salad. Turmeric ginger basil 1 cup after lunch.
Evening (4:00-4:30PM) 1 cup muskmelon. Good night sleep- 1 cup with the evening snack.
Dinner (8:00-8:30PM) 1 cup fenugreek with pea vegetable + 2 chapati + onion salad. Good night sleep - 1 cup before bed.

Do's And Don't In Diet For Glowing Skin

Don'ts Do In Skin whitening Diet Plan
  1. Avoid Caffeine or Alcohol
  2. Avoid eating high-fiber legumes
  3. Avoid Processed Foods
  4. Avoid Dairy Products
  5. Avoid whole Nuts
Do's
  1. Choose Lean Meats & Protein
  2. Eat Cooked Vegetables
  3. Eat Non-spiced Food
  4. Eat Smaller Meals
  5. Keep a Food Diary

Healthy Food Items You Can Easily Consume For Glowing Skin

  1. Avocado: Packed with antioxidants like lutein and beta carotene, avocados help soften the skin and hydrate it if applied topically. You can use a moisturizing mask of avocado with 1 teaspoon of honey to reap the benefits of this super fruit.
  2. Lemon : “The peel of the orange contains more vitamin C than the orange itself. The peel contains antimicrobial and antibacterial properties so using it regularly in face packs will give you clear and brighter skin in no time.
  3. Pumpkin: Pumpkins have it all - antioxidants, vitamins (A and C), and minerals. Pumpkins are rich in zinc which is vital in the creation of new skin cells, and also helps regulate oil production, improve skin tone and reduce the appearance of open pores.
  4. Tomato: Tomatoes contain lycopene, an antioxidant that has amazing anti-aging properties.
  5. Strawberries: Being rich in alpha-hydroxyl acid, strawberries help get rid of dead skin cells. Strawberries also boost collagen production and minimize fine lines and wrinkles due to the presence of vitamin C.
  6. Beetroot: One of the best skin whitening foods you can eat to get the glow. This pink-colored fruit comes loaded with vitamins and minerals which make you glow instantaneously. Its anti-inflammatory property prevents outbursts of acne and pimples.
  7. Carrots: Start eating these vegetables for glowing skin, Carrots are a powerhouse for glowing skin due to a large amount of beta carotene that helps prevent the degeneration of cells, slows aging and makes your skin glow.