7-Day Anti-Inflammatory Diet Plan for Psoriasis Relief

Everyday Relief Starts in the Kitchen

Every morning, Maria would wake up dreading what her skin might look like that day. Some days were better than others - but when the flare-ups came, they hit hard. She had tried creams, medications, even light therapy. But what finally gave her a sense of relief wasn’t found in a bottle - it was found in her kitchen.

If you’re tired of unpredictable flares and uncomfortable skin, it might be time to look at what’s on your plate.

Psoriasis is fueled by inflammation, and the food you eat plays a powerful role in either calming or worsening it. This 7-day anti-inflammatory meal plan is built to support your skin and reduce internal inflammation, without being overly restrictive or complicated.

Whether you’re newly diagnosed or trying to reset after a flare, this plan gives you real, simple meals to help you feel in control again.

🔁 What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet focuses on real, whole foods that naturally calm inflammation in the body. That means plenty of fresh fruits and vegetables, omega-3-rich fish, whole grains, and healthy fats - while cutting back on sugar, processed foods, and ingredients that may worsen your symptoms.

This isn’t a fad. It’s a long-term strategy to support your immune system, gut health, and ultimately, your skin.

Related Reading: Exploring Psoriasis-Friendly Diet Plans

🥦 Foods to Focus On

What you eat can either fan the flames of inflammation or help cool them down. These foods are your allies in calming the immune system and supporting healthy skin from within:

• Colorful fruits & vegetables – Especially berries, leafy greens, carrots, and sweet potatoes

• Fatty fish – Like salmon, sardines, and mackerel for omega-3s

• Whole grains – Brown rice, quinoa, and gluten-free oats

• Healthy fats – Avocado, olive oil, flaxseeds, and nuts

• Nuts & seeds – Such as walnuts, chia, and pumpkin seeds

• Herbs & spices – Turmeric, ginger, garlic, and fresh herbs

🚫 Foods to Limit or Avoid

These foods can increase inflammation and may trigger or worsen psoriasis symptoms in some people:

• Processed meats (like bacon, sausage, and deli slices)

• Refined sugar and white flour

• Dairy (especially if you notice sensitivity)

• Fried and greasy fast food

• Alcohol and excess caffeine

• Artificial additives and preservatives

If you're not sure what affects you, consider keeping a simple food journal to track any symptom changes.

Related Reading: How Diet Can Impact Psoriasis: Foods to Try and Avoid

🗓️ 7-Day Meal Plan + Recipes

This anti-inflammatory meal plan is built for real life—easy to follow, nutrient-rich, and designed to calm your body, not stress it. Each day includes three simple meals made with whole foods that help reduce internal inflammation and support skin health.

We’ve included basic cooking instructions so you can spend less time Googling and more time healing.

Day 1

• Breakfast: Oatmeal with blueberries, chia seeds, and almond butter
  Instructions: Cook 1/2 cup gluten-free oats in 1 cup of water or almond milk over medium heat. Stir in 1 tablespoon of chia seeds and 1 tablespoon of almond butter once thickened. Top with a handful of fresh blueberries.

• Lunch: Quinoa salad with chickpeas, cucumber, red pepper, and lemon-olive oil dressing
  Instructions: Cook 1 cup quinoa and let it cool. Combine with 1/2 cup cooked chickpeas, 1/2 chopped cucumber, and 1/2 red bell pepper. Toss with olive oil, lemon juice, salt, and pepper to taste.

• Dinner: Baked salmon with roasted sweet potatoes and steamed spinach
  Instructions: Preheat oven to 375°F (190°C). Place salmon fillet on a lined baking tray, drizzle with olive oil, add garlic and herbs, and bake for 15–18 minutes.
  Cube 1 sweet potato, toss with olive oil and bake at 400°F (205°C) for 25 minutes.
  Steam 2 cups fresh spinach for 3–4 minutes with a pinch of salt.

Day 2

• Breakfast: Smoothie with spinach, banana, frozen berries, flaxseed, and almond milk
  Instructions: Blend 1 cup almond milk, 1 banana, 1 cup frozen berries, 1 handful of spinach, and 1 tablespoon ground flaxseed until smooth.

• Lunch: Lentil and veggie soup with a slice of gluten-free toast
  Instructions: Sauté chopped onion, carrot, and celery in olive oil. Add 1/2 cup dry lentils and 3 cups vegetable broth. Simmer for 25–30 minutes. Season with turmeric, garlic, salt, and pepper. Serve with gluten-free toast.

• Dinner: Grilled chicken breast with broccoli and wild rice
  Instructions: Season chicken breast with olive oil, garlic powder, and herbs. Grill or pan-sear until cooked through (internal temp 165°F / 74°C). Steam broccoli for 5 minutes. Cook 1/2 cup wild rice according to package directions.

Day 3

• Breakfast: Avocado toast on whole grain bread with a side of kiwi
  Instructions: Toast 1 slice of whole grain bread. Mash 1/2 avocado with a squeeze of lemon and a pinch of salt, then spread it on the toast. Serve with 1 sliced kiwi.

• Lunch: Arugula salad with walnuts, beets, and grilled shrimp
  Instructions: Combine 2 cups arugula with 1/2 cup sliced cooked beets and 1 tablespoon chopped walnuts. Top with grilled shrimp (about 6–8 medium). Drizzle with olive oil and balsamic vinegar.

• Dinner: Stir-fry with tofu, bell peppers, and brown rice
  Instructions: Cube tofu and pan-fry in olive oil until golden. Add sliced bell peppers and garlic and cook for 5–7 minutes. Season with tamari or coconut aminos. Serve over 1/2 cup cooked brown rice.

Day 4

• Breakfast: Chia pudding with coconut milk, mango, and pumpkin seeds
  Instructions: The night before, combine 3 tablespoons chia seeds with 1 cup unsweetened coconut milk. Stir well, cover, and refrigerate overnight. In the morning, top with chopped mango and 1 tablespoon pumpkin seeds.

• Lunch: Turkey lettuce wraps with hummus and shredded carrots
  Instructions: Use large lettuce leaves (like romaine or butter lettuce). Spread each with 1 to 2 tablespoons hummus, add 2–3 slices of cooked turkey, and a small handful of shredded carrots. Roll or fold and serve with a side of cucumber slices.

• Dinner: Baked cod with lentils and sautéed kale
  Instructions: Preheat oven to 375°F (190°C). Place cod fillets on a baking sheet, drizzle with olive oil and lemon juice, season with garlic, salt, and pepper. Bake 15–20 minutes or until flaky.
  Simmer 1/2 cup lentils in 1.5 cups water for 25 minutes.
  Sauté 2 cups chopped kale in 1 tablespoon olive oil with 1 minced garlic clove for 4–5 minutes.

Day 5

• Breakfast: Overnight oats with strawberries and sunflower seeds
  Instructions: In a jar or bowl, mix 1/2 cup gluten-free oats, 1 cup almond milk, 1 tablespoon chia seeds, and a dash of cinnamon. Refrigerate overnight. In the morning, top with sliced strawberries and 1 tablespoon sunflower seeds.

• Lunch: Veggie quinoa bowl with avocado and tahini dressing
  Instructions: Cook 1 cup quinoa and let cool. Top with chopped veggies (carrot, cucumber, bell pepper), half a sliced avocado, and drizzle with tahini dressing (tahini + lemon juice + water + pinch of salt). Serve chilled or room temperature.

• Dinner: Grilled veggie skewers with wild rice and a side of miso soup
  Instructions: Skewer chunks of zucchini, bell pepper, mushroom, and red onion. Brush with olive oil and grill for 10–12 minutes, turning occasionally.
  Cook 1/2 cup wild rice as directed.
  For miso soup, dissolve 1 tablespoon miso paste in warm water (not boiling) and add chopped scallions or seaweed if desired.

Day 6

• Breakfast: Scrambled eggs with spinach and tomatoes
  Instructions: In a pan, heat 1 teaspoon olive oil. Sauté 1/2 cup chopped tomatoes and a handful of spinach for 1–2 minutes. Add 2 beaten eggs and cook, stirring, until fully scrambled and fluffy. Season with salt and pepper to taste.

• Lunch: Sweet potato and black bean tacos on corn tortillas
  Instructions: Roast 1 peeled, cubed sweet potato with olive oil and cumin at 400°F (205°C) for 25 minutes. Warm 2–3 corn tortillas, fill with sweet potato, 1/2 cup black beans, and top with avocado slices and chopped cilantro.

• Dinner: Baked trout with steamed green beans and mashed cauliflower
  Instructions: Preheat oven to 375°F (190°C). Season trout fillet with olive oil, lemon, salt, and dill. Bake for 15–18 minutes.
  Steam green beans until tender.
  For cauliflower mash, steam 2 cups cauliflower florets until soft, then blend with 1 tablespoon olive oil, garlic, and salt until smooth.

Day 7

• Breakfast: Smoothie bowl with frozen cherries, chia seeds, and coconut flakes
  Instructions: Blend 1 cup frozen cherries, 1/2 banana, and 1/2 cup almond milk until thick. Pour into a bowl and top with 1 tablespoon chia seeds and 1 tablespoon unsweetened coconut flakes.

• Lunch: Brown rice sushi rolls with cucumber, avocado, and carrot
  Instructions: Spread cooked brown rice over a nori sheet. Layer thinly sliced cucumber, carrot, and avocado. Roll tightly using a bamboo mat or towel, then slice into pieces. Serve with low-sodium tamari or coconut aminos.

• Dinner: Zucchini noodles with pesto and grilled chicken
  Instructions: Spiralize 2 medium zucchinis or use pre-cut zoodles. Lightly sauté in olive oil for 2–3 minutes. Toss with 2 tablespoons of dairy-free pesto.
  Grill a chicken breast seasoned with garlic and herbs until cooked through (165°F / 74°C). Slice and serve on top.

✅ Tips for Success

The best diet is one you can actually stick with. Here are a few practical tips to help you get the most out of this 7-day anti-inflammatory plan:

• Prep ahead when you can
  Cook grains, chop vegetables, or portion out snacks a day or two in advance. A little prep goes a long way when you're low on time or energy.

• Stay hydrated
  Drink at least 8 cups of water a day. Hydration helps your skin heal, supports digestion, and can even reduce cravings.

• Watch how your body responds
  Everyone’s psoriasis is different. Keep a food journal to track what meals make you feel better—or worse.

• Stick to whole foods
  Avoid shortcuts like frozen dinners or “health” bars with long ingredient lists. Focus on food that’s as close to nature as possible.

• Don’t skip meals
  Keeping your blood sugar steady helps reduce inflammation and keeps your energy up.

🗣️ Reddit Voices Reminder

Members of the psoriasis community on Reddit often share what’s worked (and what hasn’t) when it comes to diet. While everyone’s body is different, these real-world patterns are worth noting:

• Many users report reduced flare-ups after cutting dairy and sugar, even if they’re not formally intolerant.

• Adding more vegetables, fatty fish, and fiber-rich foods has helped several people feel better overall, not just in their skin.

• Some found improvements with gluten-free eating, even without celiac disease, especially when paired with reduced stress.

• Turmeric supplements and herbal teas are often mentioned as gentle, supportive options.

• A recurring theme: Consistency matters more than perfection. Small changes over time made a bigger difference than strict short-term plans.

“I started by just cutting soda and eating more greens. Didn’t expect much—but after a few weeks, I realized my elbows weren’t as red or itchy.”

🛒 Full Shopping List

To make your week easy, here’s everything you’ll need—organized by category so you can check it off while shopping.

📚 Suggested Next Reads

Want to go deeper or explore more meal ideas? Here are some helpful articles you can read next:

• Your 7-Day Psoriasis Diet: A Week of Eating for Healthier Skin

• Psoriasis Meal Prep: How to Plan a Week of Skin-Healthy Meals

• Success Stories: How Diet Helped Real People Manage Psoriasis

• Exploring Psoriasis-Friendly Diet Plans

These internal links not only guide your readers to more value but also help improve your site’s SEO performance.

📖 References

1. National Psoriasis Foundation – Nutrition and Psoriasis
   A trusted resource on how diet affects psoriasis and what foods to prioritize or avoid.

2. Harvard T.H. Chan School of Public Health – The Nutrition Source: Anti-Inflammatory Diet
   Outlines the science behind anti-inflammatory foods and their benefits.

3. JAMA Dermatology – Adherence to the Mediterranean Diet and Psoriasis Severity
   A peer-reviewed study connecting dietary patterns to psoriasis symptom reduction.

4. Mayo Clinic – Psoriasis Diet: Can Changing Your Diet Treat Psoriasis?
   Medical perspective on how diet may play a supporting role in managing symptoms.