Psoriasis Meal Plan (1800 calories)

Overview

Our popular sample psoriasis diet meal plans have lent themselves to DermaHarmony's creation of an additional free sample set of meals, our 1800-calorie psoriasis diet meal plan. We continue to offer our meals for a 14-day period knowing that if you can change the way you eat you can help alleviate skin conditions such as psoriasis and other skin diseases. Adequate nutrition and body cleansing through a proper diet is a main step to healing yourself.

Deidre Earls, a Licensed and Registered Dietitian, again has helped us compile these sample 14-day psoriasis diet meal plans but this time at 1800 calories per day. Don't be fooled by the title of this article - this is a great cleansing diet for those that struggle with adult acne, adult eczema, rosacea, seborrheic dermatitis, and tinea versicolor. We also provide a 1400-calorie psoriasis meal plan for those interested in shedding a few unwanted pounds. Ms. Earls expert knowledge suggests that the body can heal itself through a dietary approach. She herself struggled with severe psoriasis. After using meal plans like the 1800-calorie psoriasis diet meal plan here, her severe psoriasis symptoms went into 90% remission and virtually disappeared.

Each of us are unique and no one diet fits all. However, certain dietary principles, selected for their ability to reduce inflammation, are recommended in a psoriasis diet.

The psoriasis diet principles include:

• A plant-based, whole foods diet.
• Variety and rotation instead of daily consumption of the same foods.
• Elimination of alcohol and soda.
• Elimination of synthetic edibles – those with with artificial ingredients (boxed and fast foods, trans fats, and artificial sweeteners like aspartame and Splenda).

When confused about what's synthetic and what's not, think about whether or not every generation in your lineage before 1940 would have had been able to find and eat a particular edible. Think about whether or not it's found whole in nature, in a field, or on a tree.

First opt for fresh, organic foods with no ingredient labels and occasionally include foods with short, simple, easily understood ingredient labels. Understand that daily consumption of the very same foods, even healthy ones, can contribute to sensitivities and inflammation. While organic foods are more nutrient dense, more anti-inflammatory and less toxic, they are not required.

For some with psoriasis, elimination of gluten (a protein found in wheat, barley, oats, rye, spelt, semolina, kamut, triticale, couscous) may be crucial. DermaHarmony's sample psoriasis diets are gluten-free.

To see if you are gluten intolerant, eliminate gluten for six months and watch carefully for changes. You can also try this experiment in a graduated approach by first eliminating just wheat and then eliminating all gluten. You can also speak with a physician about testing for celiac disease, although diagnostic tests are not necessarily reliable. The best test is to do a personal experiment with a gluten-free diet.

For some with psoriasis, elimination of casein (a protein found in dairy from animals like cows, goat and sheep) may be important. Our meal plans contain very little dairy. We should have an absolute minimum of one bowel movement per day. If eliminations (bowel movements) are slowed or if you experience gas, eliminate all dairy for at least six months and observe changes.

For some with psoriasis, it may be important to address Candida (yeast) or fungal overgrowth. From a dietary standpoint, this can involve temporary elimination of refined flours, foods containing moulds and yeasts, sugar products, and sometimes even fruits.

It can help to avoid the nightshade family, which includes tomatoes, all peppers, eggplant, white potatoes, and tobacco, for at least three months.

The conditions for developing psoriasis and systemic inflammation are complex and rarely spontaneous. Similarly, natural healing of psoriasis can take months or years and can offer years of remission while reducing our risk for other systemic inflammatory diseases like diabetes and heart disease. Because it's sometimes hard to fully appreciate changes during slow progress, we suggest you take photos of your skin when you embark upon your dietary changes, and then every month. These photos can be an important component to maintaining motivation when progress is hard to see.

Nutrition is the basis for all healing—not only because it provides the nutrients your body needs, but because it nourishes the intestinal system, the origin of your immune system.

For your convenience we have supplied a shopping list for this psoriasis diet.

1800 calories per day

• Breakfast: ~400 calories
• Midmorning snack: ~150 calories
• Lunch: ~600 calories
• Midafternoon snack: ~150 calories
• Dinner: ~500 calories

Day One

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 3/4-cup blackberries
• 3/4-cup blueberries
• 1 tsp ground organic flaxseeds
• 1 Tbsp peanut butter
• 1 small apple
• Stevia to sweeten

Midmorning snack

• 2 Tbsp raisins
• 8 walnut halves

Lunch

• 1 cup cooked brown rice
• 2 cups steamed mixed vegetables
• 4 oz baked wild salmon
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices

Midafternoon snack

• 1 cup raw vegetables
• 2 Tbsp hummus

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 2 Tbsp sunflower seeds
• 1 Tbsp cran-raisins
• 8 large olives
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices
• 10 dark purple grapes

Day Two

Breakfast

• 1/2-cup dry quinoa cereal (then boil it with water)
• 1 tsp ground organic flaxseeds
• 2 Tbsp raisins
• Cinnamon
• Stevia to sweeten

Midmorning snack

• 1/2-cup applesauce

Lunch

• 1 cup cooked brown rice pasta
• 2 Tbsp basil pesto
• 1/2-cup baked sweet potato cubes
• 2 cups grilled nonstarchy vegetables
• 1 Tbsp pine nuts

Midafternoon snack

• 1 cup raw vegetables
• 1 tablespoon almond butter

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp walnuts
• 1 Tbsp cran-raisins
• 1 Tbsp olive oil
• 6 small cubes of mango
• Freshly-squeezed lemon juice
• Sea salt
• Mild spices

Day Three

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp organic ground flax seeds
• 1 cup raspberries
• Stevia to sweeten
• 1/2 large pear
• 1 Tbsp roasted tahini

Midmorning snack

• 1 banana

Lunch

• 3 tacos made with:
• 3 corn tortillas
• 1 cup nonfat “refried” pinto beans
• Sliced greens, onion, and cilantro
• 3 avocado slices

Midafternoon snack

• 1 cup sugar snap peas
• 5 Brazil nuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 2 oz wild salmon
• Red onion slices
• 6 small brown rice crackers
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Mild spices
• 1 cup pineapple cubes

Day Four

Breakfast

• 1 cup cooked brown rice cream
• 1 tsp organic flaxseeds
• 1 cup almond milk
• 2 Tbsp raisins
• Cinnamon
• Stevia to sweeten
• 1 Tbsp cashew butter
• 1/2 banana

Midmorning snack

• 1 small orange

Lunch

• 1 cup cooked brown rice
• 4 oz grilled organic white chicken
• 2 cups grilled nonstarchy vegetables
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices
• 2 medium apricots

Midafternoon snack

• 1 cup baby carrots
• 2 tablespoons hummus

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp walnuts
• 1 Tbsp dried cherries
• 1 Tbsp olive oil
• Balsalmic vinegar
• 3 prunes

Day Five

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• 1 cup pineapple chunks
• Stevia to sweeten
• 1 small apple
• 1 Tbsp walnut butter

Midmorning snack

• 1-1/2 cups watermelon

Lunch

• 2 brown rice cakes with sea vegetables
• 2 Tbsp almond butter
• 2 Tbsp 100% fruit spread
• 1 small apple
• 17 small grapes

Midafternoon snack

• 1 cup sugar snap peas
• 5 Brazil nuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 2 oz wild salmon
• 3/4-cup blueberries
• 1 Tbsp olive oil
• Balsalmic vinegar
• 1/2-cup strawberries

Day Six

Breakfast

• 2 poached organic eggs
• 3 cups organic spinach
• 2 tsp olive oil for sautéing the spinach
• Red onion slices
• 1 large grapefruit

Midmorning snack

• 6 cherries

Lunch

• Nachos made with:
• 15 large organic corn tortilla chips
• 1 cup nonfat “refried” beans
• 1 oz organic cheddar cheese
• Diced lettuce, onions, cilantro
• 3 slices avocado

Midafternoon snack

• 1 cup celery sticks
• 1 Tbsp peanut butter

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp walnuts
• 3/4-cup blueberries
• Red onion slices
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices
• 10 small grapes

Weekend Treat

• 3 cups plain organic popped popcorn
• Tossed in:
• 1 Tbsp olive oil
• Sea salt
• Herbs

Day Seven

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• 3 medium prunes
• Stevia to sweeten
• 3 rings dried apricot
• 1 Tbsp sunflower seed butter

Midmorning snack

• 24 cherries

Lunch

• 1 cup cooked brown rice
• 4 oz organic grilled white chicken
• 2 cups grilled vegetables
• 1 Tbsp olive oil
• Ginger and other mild spices

Midafternoon snack

• 1 cup raw vegetables
• 2 tablespoons hummus

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 3 oz tuna
• 6 Kalamata olives
• Capers
• Red onion slices
• 1 Tbsp cran-raisins
• 1 Tbsp olive oil
• Balsalmic vinegar
• 1 cup cubed cantaloupe

Day Eight

Breakfast

• 1/2-cup dry quinoa cereal (then boil it with water)
• 1 tsp ground organic flaxseed
• 2 Tbsp raisins
• Cinnamon
• Stevia to sweeten

Midmorning snack

• 2 cups cubed cantaloupe

Lunch

• 1 large sushi roll with salmon, avocado, brown rice
• 1 cup miso soup
• 1 cup seaweed salad
• 1 large grapefruit

Midafternoon snack

• 1 cup raw vegetables
• 7 Brazil nuts

Dinner

• 3 cups raw leafy greens and nonstarchy vegetables
• 1/2-cup black beans
• 1/2-cup corn
• Red onion slices
• 1 Tbsp olive oil
• Raw apple cider vinegar
• Sea salt
• 2 small nectarines

Day Nine

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• Stevia to sweeten
• 1-1/4 cup organic strawberries
• 1/2 large pear
• 1 Tbsp almond butter

Midmorning snack

• 1 cup apple cider

Lunch

• 1 cup brown rice pasta
• 3 oz grilled organic white chicken
• 2 Tbsp basil pesto
• 1 Tbsp pine nuts
• 2 cups steamed vegetables

Midafternoon snack

• 1 cup raw vegetables
• 1 Tbsp hummus

Dinner

• 2-egg omelette filled with:
• 1 oz goat cheese
• 1 cup raw organic spinach
• 2 chopped sun-dried tomatoes
• Garlic and sea salt to taste
• Side salad made with:
• 2 cups raw leafy greens
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice

Day Ten

Breakfast

• 2 brown rice cakes with sea vegetables
• 2 Tbsp peanut butter
• 2 Tbsp 100% fruit spread
• 1/3-cup prune juice

Midmorning snack

• 2 tangerines

Lunch

• 1 cup cooked corn macaroni
• 2 oz organic melted cheddar cheese
• 2 oz grilled chicken
• 2 cups steamed broccoli

Midafternoon snack

• 1 cup baby carrots
• 5 Brazil nuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 3 oz tuna
• 6 Kalamata olives
• Capers
• Red onion slices
• Sea salt
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• 17 red small grapes

Day Eleven

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• Stevia to sweeten
• 3/4-cup blueberries
• 3/4-cup blackberries
• 1 small apple
• 1 Tbsp cashew butter

Midmorning snack

• 1 cup applesauce

Lunch

• 1 cup organic brown rice
• 3 oz wild salmon
• 2 cups steamed vegetables
• 1 Tbsp olive oil
• Raw apple cider vinegar
• Red onion slices
• Sea salt

Midafternoon snack

• 1 cup sliced cucumbers
• 10 peanuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp pine nuts
• 1 oz goat feta chese
• 1 Tbsp cran-raisins
• 1 Tbsp olive oil
• Balsalmic vinegar
• Red onion slices
• Sea Salt
• 3 prunes

Day Twelve

Breakfast

• 1 cup fruit juice-sweetened corn flakes
• 1/2-cup unsweetened almond milk
• 1 tsp ground organic flax seeds
• 1/2 large pear
• 1 Tbsp walnut butter

Midmorning snack

• 1 large grapefruit

Lunch

• 3 tacos made with:
• 3 organic corn tortillas
• 1 cup nonfat “refried” pinto beans
• 3 avocado slices
• Sliced greens, onion, and cilantro

Midafternoon snack

• 1 cup raw vegetables
• 2 tablespoons hummus

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 3 oz wild salmon
• 1 cup raspberries
• 1 Tbsp olive oil
• Raw apple cider vinegar, sea salt, mild spices
• 3/4-cup pineapple

Day Thirteen

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• Stevia to sweeten
• 1 small mango
• 1 banana
• 1 Tbsp almond butter

Midmorning snack

• 2 cups cubed honeydew melon

Lunch

• Sandwich made with:
• 2 slices gluten-free bread
• 3 oz grilled organic white chicken
• Dark green lettuce, onion, and mustard
• 15 small corn chips
• 3/4-cup fruit sorbet

Midafternoon snack

• 1 cup sugar snap peas
• 7 Brazil nuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp walnuts
• 1 Tbsp cran-raisins
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices
• 3 prunes

Weekend Treat

• 3 cups popped organic popcorn
• Tossed in:
• 1 Tbsp olive oil
• Sea salt
• Herbs

Day Fourteen

Breakfast

• 1 cup cooked brown rice cream
• 1 cup unsweetened almond milk
• 1 Tbsp dried cherries
• 1 tsp ground organic flax seeds

Midmorning snack

• 2 cups fresh papaya

Lunch

• 2 brown rice cakes with sea vegetables
• 2 Tbsp peanut butter
• 2 Tbsp 100% fruit spread
• 1 small apple
• 17 red grapes

Midafternoon snack

• 1 cup celery sticks
• 2 Tbsp hummus

Dinner

• 3 oz grilled tilapia
• 1 cup organic brown rice
• 2 cups grilled nonstarchy vegetables
• 1 Tbsp olive oil for grilling fish and vegetables
• Fresh-squeezed lemon juice
• Mild spices

Meals or snacks within one day can be interchanged, so breakfast could be lunch or dinner. However, when swapping meals/snacks, be sure to account for the total calories allotted per meal/snack and budget accordingly.

Some important pointers

• Whenever possible, eat organic, fresh locally-grown produce, eggs, dairy and meat.
• Whenever possible, select wild-harvested over farm-raised fish.
• Some have found that they heal better with a dairy-free diet. You may substitute the occasionally recommended organic dairy with organic soy varieties.
• Some have found that they heal better with a nightshade-free diet. You may want to eliminate tomatoes, white potatoes, peppers and eggplant for three months or more to determine how you respond.

If compliance with the suggested meal plans doesn't give you the progress you desire within six months, you may want to seek personalized assistance with determining contributing factors and potential solutions.

Deirdre Earls has taken much of the guesswork out of an often daunting decision—to completely change your diet. Your Healing Diet: A Quick Guide to Reversing Psoriasis and Chronic Diseases with Healing Foods is available here at DermaHarmony.com.

Additional support

For best results we suggest using our psoriasis meal plan with a good quality supplement. Dietary supplements** provide nutrient support, promote digestive tract health, and facilitate increased absorption and utilization of the foods you eat. A good quality digestive reset program like the one offered at Women's Health Network** is also worth the money.

* Your physician should allow for proper follow-up visits and individualize your diet, nutrition, or fitness plan as appropriate. The information presented on this website is in no way intended as medical advice or as a substitute for medical treatment. This information should only be used in conjunction with the guidance and care of your physician. Always seek the advice of your physician or other qualified health care providers if you have any questions regarding a medical condition, your diet, nutritional supplements, an exercise regimen, or any other matter related to your health and well-being.

** We're 100% behind full disclosure.  The owner of DermaHarmony (David Addison) has an ownership stake in Women's Health Network.  We wholeheartedly endorse their products.