Psoriasis Meal Plan: What to Eat for Calmer Skin

How One Simple Change Helped Sofia Calm Her Psoriasis

Sofia had lived with psoriasis for years, cycling through creams, shampoos, and even light therapy. Some treatments worked for a while, others not at all. But nothing seemed to give her long-term relief. Then, almost by accident, she noticed a change; her skin felt calmer, less inflamed after a week of eating more whole foods and cutting back on processed snacks.

It wasn’t magic, and it wasn’t a cure. But it was enough to make her wonder: could food be part of the missing piece?

For many people with psoriasis, what’s on their plate can influence what’s happening on their skin. Certain foods may help reduce inflammation, support gut health, and give the body nutrients it needs for repair. Others can make symptoms worse, triggering flares and discomfort.

In this guide, you’ll find a psoriasis-friendly meal plan designed to support calmer skin. We’ll cover foods to focus on, what to limit, and give you a simple, 7-day plan you can start right away, no complicated recipes, no extreme restrictions, just real meals that work with your life.

Why Diet Matters for Psoriasis

Psoriasis is an inflammatory condition, and that inflammation doesn’t just happen on the skin, it starts deep within the body. The immune system mistakenly speeds up the life cycle of skin cells, leading to red, scaly patches.

While genetics and environmental triggers play a big role, research shows that diet can also influence how often and how severely flares occur. Foods that promote inflammation like refined sugars, processed meats, and certain oils can make symptoms worse. On the other hand, nutrient-rich, anti-inflammatory foods can help keep your skin calmer and support overall health.

The Psoriasis–Gut Connection

Recent studies suggest that the gut microbiome, the community of bacteria living in your digestive system, may play a role in psoriasis symptoms. A healthy gut can help regulate the immune system and reduce inflammation, while an imbalanced gut may trigger or worsen flares. That’s why including fiber-rich vegetables, fruits, and fermented foods in your diet is so important.

Benefits of a Psoriasis-Friendly Diet

• May help reduce flare frequency and intensity
• Supports healthy digestion and nutrient absorption
• Helps maintain a healthy weight, which can improve treatment response
• Boosts overall energy and wellbeing

This isn’t about following a “fad” diet or cutting out entire food groups without reason. It’s about choosing foods that help your body function at its best and paying attention to how your skin responds.

Core Principles of a Psoriasis Meal Plan

A psoriasis-friendly meal plan focuses on reducing inflammation, supporting gut health, and keeping your immune system balanced. Here’s what that looks like in practice:

1. Fill Your Plate with Anti-Inflammatory Foods

Choose foods that are naturally rich in antioxidants, healthy fats, and vitamins. These help calm inflammation and support skin repair.

• Fatty fish like salmon, mackerel, and sardines (rich in omega-3s)
• Leafy greens such as spinach, kale, and arugula
• Colorful vegetables like beets, carrots, and bell peppers
• Berries: blueberries, strawberries, and cherries

2. Choose Whole, Unprocessed Ingredients

Avoid packaged foods loaded with preservatives, refined sugars, or unhealthy fats. Instead, stick to:

• Whole grains like quinoa, brown rice, and gluten-free oats
• Legumes such as lentils, chickpeas, and black beans
• Fresh herbs and spices for flavor without additives

3. Limit Common Trigger Foods

Not everyone reacts the same way, but many people with psoriasis find that these foods can worsen symptoms:

• Red and processed meats
• Dairy products (especially full-fat)
• Refined sugars and white flour
• Nightshades (tomatoes, white potatoes, eggplants, peppers) for those sensitive to them

4. Stay Hydrated

Water helps flush toxins and keeps skin cells hydrated. Aim for at least 8 glasses (about 2 liters) per day. Herbal teas like chamomile or ginger can also provide soothing benefits.

Following these core principles makes it easier to choose meals that not only taste great but also work in your skin’s favor.

7-Day Psoriasis Meal Plan for Calmer Skin

This sample week is designed to help you put the core principles into action. Every meal is packed with skin-supportive nutrients, balanced flavors, and easy-to-find ingredients.

Day 1

Breakfast: Overnight oats with blueberries, chia seeds, and almond butter

• Mix ½ cup gluten-free oats, 1 cup almond milk, 1 tbsp chia seeds, and a dash of cinnamon. Refrigerate overnight. In the morning, top with fresh blueberries and a spoon of almond butter.

Lunch: Quinoa salad with chickpeas and roasted vegetables

• Roast chopped carrots, zucchini, and red bell pepper at 400°F (205°C) for 25 minutes. Toss with 1 cup cooked quinoa, ½ cup chickpeas, olive oil, and lemon juice.

Dinner: Baked salmon with steamed broccoli and mashed sweet potatoes

• Bake salmon with olive oil, garlic, and fresh herbs at 375°F (190°C) for 15–18 minutes. Steam broccoli until bright green. Mash boiled sweet potatoes with a drizzle of olive oil.

Day 2

Breakfast: Berry smoothie with flaxseed

• Blend 1 cup almond milk, 1 cup frozen berries, ½ banana, and 1 tbsp ground flaxseed until smooth.

Lunch: Lentil and spinach soup with gluten-free toast

• In a pot, sauté onion, garlic, and carrot in olive oil. Add ½ cup dry lentils and 3 cups veggie broth. Simmer until lentils are soft, then stir in fresh spinach. Serve with toasted gluten-free bread.

Dinner: Grilled chicken with wild rice and green beans

• Season chicken with olive oil and herbs, grill until cooked through. Serve with ½ cup cooked wild rice and steamed green beans.

Day 3

Breakfast: Avocado toast with kiwi on the side

• Toast 1 slice gluten-free or whole-grain bread. Mash ½ avocado with a pinch of salt and lemon juice, spread on toast, and top with a sprinkle of pumpkin seeds. Serve with sliced kiwi.

Lunch: Arugula salad with walnuts, roasted beets, and grilled shrimp

• Roast sliced beets at 400°F (205°C) for 25–30 minutes. Toss with arugula, 1 tbsp chopped walnuts, and grilled shrimp. Dress with olive oil and balsamic vinegar.

Dinner: Tofu and vegetable stir-fry with brown rice

• Pan-fry cubed tofu until golden. Add sliced bell peppers, zucchini, and garlic. Stir in a splash of gluten-free tamari. Serve over ½ cup cooked brown rice.

Day 4

Breakfast: Chia pudding with mango and pumpkin seeds

• Mix 3 tbsp chia seeds with 1 cup coconut milk, refrigerate overnight. Top with diced mango and 1 tbsp pumpkin seeds.

Lunch: Turkey lettuce wraps with hummus and carrots

• Spread hummus on large romaine leaves, add shredded carrots and slices of cooked turkey breast. Roll and serve.

Dinner: Baked cod with green lentils and sautéed kale

• Bake cod with olive oil, garlic, and lemon at 375°F (190°C) for 15 minutes. Serve with cooked lentils and kale sautéed in olive oil.

Day 5

Breakfast: Overnight oats with strawberries and sunflower seeds

• Combine ½ cup gluten-free oats, 1 cup almond milk, and 1 tsp cinnamon. Refrigerate overnight. In the morning, top with sliced strawberries and 1 tbsp sunflower seeds.

Lunch: Veggie quinoa bowl with avocado and tahini dressing

• Cook 1 cup quinoa. Top with roasted zucchini, carrots, and broccoli. Add sliced avocado and drizzle with a dressing of tahini, lemon juice, and water to thin.

Dinner: Grilled vegetable skewers with wild rice and miso soup

• Skewer bell peppers, mushrooms, and zucchini, brush with olive oil, and grill until tender. Serve with cooked wild rice and a small bowl of miso soup.

Day 6

Breakfast: Scrambled eggs with spinach and tomatoes

• Sauté spinach and diced tomatoes in olive oil. Add beaten eggs and cook until set.

Lunch: Sweet potato and black bean tacos on corn tortillas

• Mash cooked sweet potatoes and spread on warm corn tortillas. Top with black beans, shredded lettuce, and a squeeze of lime.

Dinner: Baked trout with steamed green beans and mashed cauliflower

• Bake trout at 375°F (190°C) with olive oil and herbs. Steam green beans until bright green. Boil cauliflower until tender, then mash with olive oil and garlic.

Day 7

Breakfast: Smoothie bowl with frozen cherries, chia seeds, and coconut flakes

• Blend 1 cup frozen cherries, ½ banana, and 1 cup almond milk. Pour into a bowl and top with 1 tbsp chia seeds and unsweetened coconut flakes.

Lunch: Brown rice sushi rolls with cucumber, avocado, and carrot

• Spread cooked brown rice on a sheet of nori, add thin slices of cucumber, avocado, and carrot, then roll tightly. Slice into pieces.

Dinner: Zucchini noodles with pesto and grilled chicken

• Spiralize zucchini and toss with homemade or store-bought pesto (ensure it’s gluten-free). Top with sliced grilled chicken breast.

Explore More from Our Diet & Nutrition Blog

If you found this meal plan helpful, you might enjoy these other guides from our Psoriasis Diet & Nutrition section. Each offers practical tips and recipes to help you eat for calmer skin.

1. Beginner’s 7-Day Elimination Diet for Psoriasis Relief
   Discover a guided, one-week plan that removes common trigger foods so you can pinpoint what might be fueling your flares.
   
   
2. 7-Day Gluten-Free Psoriasis Diet Plan
   An easy-to-follow gluten-free meal plan that supports gut health and may help reduce inflammation linked to psoriasis.
   
   
3. 7-Day Plant-Based Diet Plan for Psoriasis Relief
   A 100% plant-based, nutrient-rich plan designed to support skin health and reduce flare frequency.
   
   
4. 7-Day Psoriasis Meal Prep: How to Plan a Week of Skin-Healthy, Anti-Inflammatory Meals
   A step-by-step guide to preparing psoriasis-safe meals ahead of time — perfect for busy schedules.
   
   

References

• Ford, A. R., Siegel, M., Bagel, J., Cordoro, K. M., Armstrong, A. W., et al. (2018). Dietary recommendations for adults with psoriasis or psoriatic arthritis: A systematic review. JAMA Dermatology, 154(8), 934–950. 
  Notes: JAMA Dermatology article that evaluates diet patterns relevant to psoriasis; page title and content match the citation.
• National Psoriasis Foundation. (n.d.). Dietary modifications. https://www.psoriasis.org/dietary-modifications/ 
  Notes: NPF guidance on diet in psoriatic disease; live page titled “Dietary Modifications” and discusses how nutrition may lessen symptoms.
• Johns Hopkins Medicine. (n.d.). Psoriasis diet: Foods to eat and avoid if you have psoriasis. https://www.hopkinsmedicine.org/health/conditions-and-diseases/psoriasis-diet-foods-to-eat-and-avoid-if-you-have-psoriasis 
  Notes: Clinician-reviewed overview of foods to prefer and avoid; title and body content align.
• Cleveland Clinic. (n.d.). Psoriasis diet: Foods to avoid. https://health.clevelandclinic.org/psoriasis-diet 
  Notes: Health Essentials article focused on foods to avoid and what to eat for inflammation control; URL and title match.
• Phan, C., Touvier, M., Kesse-Guyot, E., Adjibade, M., Hercberg, S., Wolkenstein, P., & Huybrechts, I. (2018). Association between Mediterranean anti-inflammatory dietary profile and severity of psoriasis: Results from the NutriNet-Santé cohort. JAMA Dermatology, 154(9), 1017–1024. https://jamanetwork.com/journals/jamadermatology/fullarticle/2687981 
  Notes: JAMA Dermatology study showing inverse association between Mediterranean diet adherence and psoriasis severity; title and findings confirmed on-page.
• Cambridge University Press. (2022). The role of diet in the management of psoriasis: A scoping review. Nutrition Research Reviews. 
  Notes: Peer‑reviewed scoping review on diet and psoriasis management; page title and abstract content align.