1
Hormonal Acne Diet Plan (best 7-day clear skin
meal plan)
Disclaimer: I am not a doctor and this meal plan is not intended to cure, treat, or diagnose. Please contact
your physician before making any diet change.
This meal plan and shopping list is for one person. You can double up all serving sizes, ingredients, and shopping
list to serve 2.
The plan starts the night before Day 1 when you make the first dinner.
Day 0
Breakfast
Snack
Go
grocery
shopping
Lunch
Dinner
Detox
bowl
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Power Oat
Bowl
Power Oat
Bowl
Power Oat
Bowl
Power Oat
Bowl
Power Oat
Bowl
Power Oat
Bowl
Power Oat
Bowl
Smoothie/
Fruit Bowl
Smoothie/
Fruit Bowl
Smoothie/
Fruit Bowl
Smoothie/
Fruit Bowl
Smoothie/
Fruit Bowl
Smoothie/
Fruit Bowl
Smoothie/
Fruit Bowl
Detox
bowl
Curried
Chickpeas
Sweet
Potato
Chili
Lentil
Soup
Spanish
Rice
Butternut
Soup
PB Stir
Fry
Curried
Chickpeas
Sweet
Potato
Chili
Lentil
Soup
Spanish
Rice
Butternut
Soup
PB Stir
Fry
Nex meal
plan...
Below is the nutritional breakdown example of Day 2. You see that the meal plan contains around 1700 calories, 64
g fiber, 58 g protein, and meets all your vitamin and mineral requirements (except vitamin D and B12). For vitamin D
and B12 recommendations​ ​read THIS post.
The meal plan is low in omega-6 and high in omega-3s. It contains many anti-inflammatory foods like ginger and
turmeric.
© 2020 Lisa Goodwin
2
Breakfast: Power Oats Bowl
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1 cup dry oats
1 T flax seed
1 T walnuts or almonds
1 cup berries (or other fruit)
1 cup plant based milk
1 Brazil nut
Combine all ingredients in a bowl. You can store them overnight or microwave them for 1-2 minutes.
© 2020 Lisa Goodwin
3
Smoothie Snack
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2 cups fruits of choice (example: 1 banana, ½ cup berries)
1 cup plant milk of choice
1 T chia seeds (or more flax)
1-2 handful (cups) spinach (fresh)
Mix everything in a powerful blender and ENJOY! Smoothies are a great way to get the healthy leafy greens into
your diet.
Optional: If you don’t have a blender, make a fruit bowl with 2 cups of your favorite fruit and ½ cup of your favorite
nuts and seeds.
Lunch:
Leftovers from dinner the day before. If you are not able to heat your lunch at work or school, you can heat it in the
morning, then store it in a large thermos to keep warm until lunch.
Acne Fighting Tea (Optional)
Make sure you drink a lot of water during the day to help heal your gut and moisturize your skin. I also like to make a
special tea blend that helps fight acne:
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1 cup of boiling filtered water
1 green tea bag
1 slices of ginger
A dash of cinnamon (or turmeric)
Some squeezed lemon
a dash of apple cider vinegar (with "the mother" like this one)
and some maple syrup to sweeten it up
Let it sit for 10-15 minutes and enjoy. This tea also boosts your immune system.
Dinner Recipes
Cook the dinner recipes according to the instructions below. Eat the other half for lunch next day. If you are not able
to heat your lunch at work or school, you can heat it in the morning, then store it in a large thermos to keep warm
until lunch.
© 2020 Lisa Goodwin
4
Dinner 1:​ Detox Power Bowl
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1 cup dry brown rice
1.5 cups cooked lentils (about 1/2 cup dry) (or beans)
1 head broccoli
2 cups baby spinach
1 cup chopped carrots
2 stalks diced celery
1 avocado
1 lime (juice)
Basil or cilantro (fresh)
3 dashes turmeric and 1 dash black pepper (optional)
1. Cook the rice (and lentils) according to the package. You can also use canned precooked beans/lentils
instead to speed things up. Add lime juice to the rice cooking water and fresh basil or cilantro. Now add the
broccoli, spinach, carrots, and celery to a pot with ¼ cup water and simmer until all veggies are soft. Add
turmeric and pepper if desired.
2. Split everything into 2 equal parts. Eat one part for dinner and store the other part in a container in your fridge
for lunch next day.
© 2020 Lisa Goodwin
5
Dinner 2:​ Curried Chickpeas with water fried Potatoes
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4 potatoes
2 red bell pepper
1 can chickpeas
0.5 cup water
1/4 onion
1 clove garlic
1/2 small can tomato paste
1/4 t chili powder
1/4 t salt
1/4 t turmeric and 1 dash black pepper (optional)
1 t curry powder
1. Wash and slice all potatoes (the thinner, the less time they need to cook). I leave the skin on the potatoes.
2. To water-fry add 1/4 cup to 1/2 cup water to a pan and turn on medium heat. Add the sliced potatoes and a
lid. Flip over the potato slices every so often. They should take about 15 to 20 minutes to get soft.
3. In the meantime wash the bell pepper, cut out the core, and cut into larger chunks. Then add them with
water, garlic, and onion to a blender and mix. Add more water if it doesn’t mix.
4. Pour the watery mix to a pot on medium heat and add rinsed chickpeas, tomato paste, and all spices. Let it
heat up and you are done.
5. After water frying the potatoes you can season them with salt, pepper, and paprika powder, or simply top with
the curry.
6. Split everything into 2 equal parts. Eat one part for dinner and store the other part in a container in your fridge
for lunch next day.
© 2020 Lisa Goodwin
6
Dinner 3:​ Sweet Potato Chili
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2 green bell pepper, diced
1 can (15 oz) crushed or diced tomatoes
1 large sweet potato, cubed
¼ onion, diced
1 cloves garlic, pressed
1 cans kidney beans, rinsed
¼ t salt
pepper to taste
1 t cumin
½ t paprika powder
¼ t chili
½ t oregano
Optional topping: avocado, cilantro
Optional: Instant Pot (6 qt.)
¼-½ cup water
1. Add everything into a large pot or an instant pot (I use the 6 quart).
2. Let simmer on medium heat until potatoes are soft (15-20 minutes) or set instant pot to meat/stew high for 5
minutes (closed valve).
3. Top with avocado and fresh cilantro for extra flavor. Split everything into 2 equal parts. Eat one part for dinner
and store the other part in a container in your fridge for lunch next day.
© 2020 Lisa Goodwin
7
Dinner 4:​ Lentil Soup
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1 cup dry lentils
1 clove garlic
2 cups diced carrots
4 medium potatoes, cubed
1 T ground fresh ginger
1/2 cup diced onion (or 1 t onion powder)
4 stalks celery diced (optional)
1 cup riced cauliflower
6 cups water
salt and pepper to taste
large pot
1. Dice everything up as instructed.
2. Add all ingredients with the water to a large pot and cook on medium heat until the potatoes and lentils are
soft (about 20 minutes)
3. Add more spices as desired and enjoy! You can also make this in the instant pot and set to stew - high - 6
minutes.
4. Split everything into 2 equal parts. Eat one part for dinner and store the other part in a container in your fridge
for lunch next day.
© 2020 Lisa Goodwin
8
Dinner 5:​ Easy Spanish Rice
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1/4 onion
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Add all ingredients (except the broccoli) into a large pot and mix together.
Set to medium heat. Let it simmer for 20 minutes or until rice is soft. Don't forget to stir occasionally.
You can use the instant pot on the rice setting.
Steam broccoli on the side for added nutrition.
Split everything into 2 equal parts. Eat one part for dinner and store the other part in a container in your fridge
for lunch next day.
2 cloves garlic
0.75 cup dry brown rice
1.5 cups water
1.5 oz tomato paste
½ T dried oregano
1 can/1.5 cups black beans (rinsed)
1 green bell pepper, diced
0.25 t salt (optional)
1/4 t cumin
1-2 head broccoli (side)
© 2020 Lisa Goodwin
9
Dinner 6:​ Creamy Butternut Squash Soup (or sweet potato)
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0.5 Butternut squash (take out seeds), cubed*
10 baby carrots
1 medium potato, cubed
1/4 onion, cubed
½ t parsley (dried)
½ t sage (dried)
1 can great northern beans (1.5 cups), drained and rinsed
½ cup soy milk, or other plant milk
slice of ginger
2-3 cups water
hand blender (or food processor)
* You can also use 2 large sweet potatoes instead!
1. Bring the water to a boil in a large pot, then chop all veggies into larger chunks. Make sure to take the seeds
out of the butternut squash. You can cut up the other half of the squash and store in the freezer for another
meal, or use a smaller butternut squash.
2. Add all ingredients to the boiling water and cook until they are all soft (about 15-20 minutes).
3. If you use an instant pot you can set it to: stew - high - 5 minutes.
4. Then use a hand blender (or food processor) to puree all ingredients. Add more spices as desired.
5. Split everything into 2 equal parts. Eat one part for dinner and store the other part in a container in your fridge
for lunch next day.
© 2020 Lisa Goodwin
10
Dinner 7:​ Peanut Butter Stir Fry
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3 heaping tablespoons peanut butter (unsweetened, unsalted)
½ T apple cider vinegar
½ T sriracha
2 cloves garlic, pressed
2 T soy sauce (sodium reduced)
1 T ground fresh ginger
1/4 cup warm water
½ T maple syrup
© 2020 Lisa Goodwin
11
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1 lbs broccoli
1 red (or orange/yellow) bell pepper
½ bundle spring onion
1 can white beans (great northern, drained)
½ cup dry brown rice
optional: turmeric powder and black pepper
1. Cook the rice according to the package instruction.
2. Cut and wash the vegetables.
3. Add beans, broccoli, spring onion, and bell pepper to a large pan with 1/2 cup of water and set on medium
heat to steam (with a lid).
4. Once the veggies are soft (15 minutes) you can drain the water and add the peanut sauce.
5. For the peanut sauce add peanut butter, apple cider vinegar, sriracha, ginger, soy sauce, garlic, and warm
water to a bowl and stir. Add more water if desired.
6. Coat the veggies with the peanut sauce and serve over rice.
7. Split everything into 2 equal parts. Eat one part for dinner and store the other part in a container in your fridge
for lunch next day.
Shopping List
7 cups dry oats, 1 bag milled flax seeds, 1 bag walnuts or almonds, 7 cups berries (or other fruit for breakfast), plant
based milk (about 16 cups. You can do one soy and one almond), 7 brazil nuts, 14 cups fruits of choice for smoothie
(example: 7 bananas, and 4 cups of berries), chia seeds (or omit this and stick to flax seed), 1 bag fresh spinach,
2.25 cups dry brown rice, 1 1/2 cup dry lentils, 4 heads broccoli, 5 cups carrots, 6 stalks celery, 1 avocado, 1 lime,1
bundle fresh cilantro, turmeric powder, black pepper, 9 potatoes, 3 red bell pepper, 1 can chickpeas, 1.25 onions,
garlic, 1 small can tomato paste, chili powder, salt, curry powder, 3 green bell pepper, 1 can (15 oz) crushed or diced
tomatoes, 1 large sweet potato, 1 cans kidney beans, cumin powder, paprika powder, dried oregano, 1-2 avocados,
ginger root,1 cup riced cauliflower, 1 can black beans, 1 small or ½ large butternut squash, parsley, sage, 2 can
white beans, peanut butter (unsweetened, no salt added), apple cider vinegar (or other vinegar), sriracha/hot sauce if
desired, soy sauce, maple syrup.
Optional tea: green tea, ginger, cinnamon, lemon, apple cider vinegar, maple syrup.
© 2020 Lisa Goodwin