Rosacea Diet (1800 calories)

Overview

The DermaHarmony rosacea diet emphasizes anti-inflammatory foods that work to reduce vascular flushing. Anti-inflammatory foods are generally plant-based, mineral dense, and minimally processed. Fruits and vegetables, especially dark and leafy greens, help to reduce inflammation. Our rosacea diet is an alkaline diet that includes cleansing vegetables, low-sugar fruits, soups and juices, salads and omega oils.

Deidre Earls, MBA, RD, LD, a licensed dietitian, helped DermaHarmony to compile this 14-day rosacea diet/meal plan at 1800 calories per day. Deidre struggled with severe psoriasis for more than 30 years. With nothing to lose but a disease and unwanted weight, Deidre committed herself to a dietary approach similar to this specialized diet for rosacea. After six months she was no longer dependent upon rounds of prescription medications and inhalers for allergies, sinus infections, rosacea, psoriasis, asthmatic brochitis, and acne.

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 through DermaHarmony.

If you experience rosacea, why not give our rosacea diet a try? Admittedly, the rosacea meal plan may look a little daunting, but why not try a natural approach to healing with food?

Rosacea Meal Plan

• Breakfast: approximately 400 calories
• Midmorning snack: approximately 150 calories
• Lunch: approximately 600 calories
• Midafternoon snack: approximately150 calories
• Dinner: approximately 500 calories

Day One

Breakfast

• 1/3 c uncooked Bob's Red Mill Gluten Free Hot Cereal
• 3 prunes
• 2 T pumpkin seeds
• 1 t ground chia seeds
• Stevia to sweeten
• 8 oz mineral water spritzer with splash of apple cider

Midmorning snack

• 1 large organic apple

Lunch

• Nachos made with:
• 20 small organic corn tortilla chips
• 1/2 c nonfat refried beans
• 2 oz vegan gourmet shredded cheddar
• 1 cup ciced lettuce, onions, cilantro
• 4 T avocado

Midafternoon snack

• 1 c raw vegetables
• BSE dipping sauce

Dinner

• 4 oz grilled lamb, venison, wild game, or fowl
• 2 c marinated green vegetables: green beans, asparagus, brussel sprouts, kale varieties
• grilled red onions
• 1 T olive oil
• fresh squeezed lemon juice
• sea salt to taste
• 10 dark purple grapes
• 8 oz mineral water with splash of 100% unsweetened cranberry juice

Day Two

Breakfast

• Rotate 1 c organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic hemp seeds
• 2 T cherries
• 2 T sunflower seeds
• Stevia to sweeten
• 8 oz mineral water spritzer with acai juice

Midmorning snack

• 4 oz green smoothie

Lunch

• 2 brown rice cakes with sea vegetable
• 2 T almond butter
• 2 T 100% fruit spread
• 1 large organic apple

Midafternoon snack

• 4 oz green smoothie

Dinner

• 1 c brown rice pasta ("Tinkyada" recommended)
• 3 oz grilled organic white chicken
• 2 T basil pesto
• 2 c sauteed yellow vegetables: carrots, sweet potato, butternut and winter squashes
• 8 oz mineral water with splash of pomegranate juice

Day Three

Breakfast

• 2 organic eggs "sunny side up"
• on a bed of 2 c sauteed organic spinach
• 1 t olive oil for sauteeing the spinach
• red onion slices and garlic to taste
• 1 1/2 c blueberries
• 8 oz mineral spritzer with splash of pomegranate juice

Midmorning snack

• 1 c cubed cantaloupe
• 6 cashews

Lunch

• 1 c cooked brown rice, quinoa, or millet
• 2 c steamed green vegetables
• 1 T olive oil
• fresh squeezed lemon juice
• sea salt and mild spices
• 2 medium apricots

Midafternoon snack

• 1 c sugar snap peas
• BSE dipping sauce

Dinner

• 4 c raw leafy greens and nonstarchy vegetables
• 6 small brown rice crackers
• 1 T olive oil
• fresh squeezed lemon juice and mild spices
• 2 c lentil soup
• 8 oz mineral water with splash of lime juice

Day Four

Breakfast

• 1 brown rice cake with sea vegetables
• 1 T almond butter
• 1 T 100% fruit spread
• 1/2 c prune juice
• 8 oz mineral water with splash of fresh lemon juice

Midmorning snack

• 4 oz green smoothie

Lunch

• 1/2 c cooked brown rice or quinoa
• 2 oz grilled marinated white chicken
• 4 T hummus
• 1 T olive oil
• fresh squeezed lemon juice
• sea salt and mild spices
• parsley, onions, cucumbers

Midafternoon snack

• 4 oz green smoothie

Dinner

• 4 oz grilled wild-caught snapper, halibut or salmon
• 2 c grilled marinated green vegetables
• 1 T olive oil for grilling fish and vegetables
• fresh squeezed lemon juice, mild spices
• 1 c butternut squash soup
• 8 oz mineral water with splash of acai juice

Day Five

Breakfast

• 1/2 c uncooked quinoa flakes cereal
• 1 t ground organic flaxseed
• 2 T raisins
• cinnamon
• Stevia to sweeten
• 4 walnut halves
• 8 oz mineral water with splash of apple cider

Midmorning snack

• 4 apricots

Lunch

• 4 c raw leafy greens and non-starchy vegetables
• 8 pecan halves
• 2 T dried cherries
• 8 kalamata olives
• 1 T olive oil
• raw apple cider vinegar, sea salt, red onions
• 3 prunes

Midafternoon snack

• 1 c sugar snap peas
• 5 Brazil nuts

Dinner

• Chipolte Burrito Bowl:
• white rice with lemon juice and parsley
• black beans
• no tortilla
• grilled vegetables
• avocado
• corn salsa, chopped romaine lettuce
• 8 oz mineral water with splash of lime juice

Day Six

Breakfast

• 2 scrambled eggs
• 2 small organic corn tortillas
• 1/2 c pinto beans
• chopped onion, cilantro, lime juice
• 8 oz mineral water with splash of lemon juice

Midmorning snack

• 10 purple grapes

Lunch

• 2 c butternut squash soup
• 4 c raw leafy greens and non-starchy vegetables
• fresh squeezed lemon juice
• 1 T olive oil
• sea salt and mild spices

Midafternoon snack

• 4 small sardines

Dinner

• 3 oz grilled lamb, venison, wild game or fowl
• 2 c marinated green vegetables: green beans, asparagus, brussel sprouts, kale varieties
• grilled red onions
• 2 T dried cherries
• 1 T olive oil
• fresh squeezed lime juice
• Sea salt to taste
• 8 oz mineral water with splash of 100% cranberry juice

Day Seven

Breakfast

• 2 gluten free berry waffles
• 1 T Sunflower Seed Butter "SunButter"
• 1 piece of gluten free Applegate Farms chicken & apple sausage
• 8 oz mineral water with splash of acai juice

Midmorning snack

• 24 cherries

Lunch

• 1 c cooked brown rice
• 4 oz organic grilled white chicken
• 2 c grilled vegetables
• 1 T olive oil
• fresh squeezed lemon juice

Midafternoon snack

• 1 c baby carrots
• BSE dipping sauce

Dinner

• 4 c raw leafy greens and nonstarchy vegetables
• 3 oz tuna
• 6 Kalamata olives
• capers and red onions
• 1 T cranraisins
• 1 T olive oil
• balsalmic vinegar
• 1 c cubed cantaloupe
• 8 oz mineral water with splash of lemon juice

Day Eight

Breakfast

• 1/4 c uncooked brown rice cream
• 1 t ground organic chia seeds
• 2 T dried cranberries
• cinnamon
• Stevia to sweeten
• 4 walnut halves
• 8 oz mineral water with splash of apple cider

Midmorning snack

• 2 c cubed cantaloupe

Lunch

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

Midafternoon snack

• 1 c raw vegetables
• 7 Brazil nuts

Dinner

• 3 c raw leafy greens and non-starchy vegetables
• 1/2 c black beans
• 1/2 c corn
• red onion slices
• 1 T olive oil
• fresh squeezed lime juice, cilantro, onions
• 2 small nectarines
• 8 oz mineral water with splash of lemon juice

Day Nine

Breakfast

• 2 eggs "sunny side up"
• sauteed kale or spinach
• 1 oz olive oil to saute vegetable, red chile pepper sprinkles
• 3 prunes
• 8 oz mineral water with splash of pomegranate juice

Midmorning snack

• 2 c fresh papaya

Lunch

• 1 cup brown rice pasta ("Tinkyada" suggested)
• 3 oz grilled chicken
• 2 T basil pesto
• 2 c steamed winter squash

Midafternoon snack

• 1 c raw vegetables
• 1 T hummus

Dinner

• 2 c lentil soup
• 2 c mixed salad greens
• 2 chopped sun dried tomatoes
• 8 kalamata olives
• 1 T olive oil
• fresh squeezed lemon juice
• 8 oz mineral water with splash of unsweetened cranberry juice

Day Ten

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 t ground organic hemp seeds
• Stevia to sweeten
• 1 1/4 c strawberries
• 3 prunes
• 8 oz mineral water with splash of acai juice

Midmorning snack

• 4 oz green smoothie

Lunch

• 1 c cooked corn or quinoa macaroni
• 2 oz organic vegan gourmet melted cheddar
• 2 oz organic grilled white chicken
• 2 c steamed broccoli

Midafternoon snack

• 4 oz green smoothie

Dinner

• 4 c raw leafy greens and non-starchy vegetables
• 3 oz tuna
• 6 kalamata olives
• capers, red onions, sea salt
• 1 T olive oil
• fresh squeezed lemon juice
• 8 oz mineral water with splash of pomegranate juice

Day Eleven

Breakfast

• 1/3 c uncooked Bob's Red Mill Gluten Free Hot Cereal
• 3 prunes
• 2 T sunflower seeds
• 1 t ground flax seeds
• Stevia to sweeten
• 8 oz mineral water spritzer with splash of apple cider

Midmorning snack

• 1 c celery
• BSE dipping sauce

Lunch

• 2 brown rice cakes with sea vegetables
• 2 T cashew butter
• 2 T 100% fruit spread

Midafternoon snack

• 1 c baby carrots
• BSE dipping sauce

Dinner

• 1/2 c cooked brown rice or quinoa
• 2 oz grilled marinated white chicken
• 4 T hummus
• 1 T olive oil
• fresh squeezed lemon juice
• sea salt and mild spices
• parsley, onions, cucumbers
• 8 oz mineral water with splash of fresh lemon juice

Day Twelve

Breakfast

• 1 cup puffed rice cold cereal
• 1/2 c unsweetened hemp milk
• 1 t ground organic flax seeds
• 1/2 large organic pear
• 1 T walnut butter
• 8 oz mineral water with splash of acai juice

Midmorning snack

• 4 oz green smoothie

Lunch

• 2 tacos made with:
• 2 organic corn tortillas
• 1 c nonfat refried pinto beans
• 3 avocado slices
• Sliced greens, onion, cilantro, lemon juice
• 2 oz vegan gourmet cheddar

Midafternoon snack

• 4 oz green smoothie

Dinner

• 4 c raw leafy greens and non-starchy vegetables
• 3 oz wild salmon
• 1 c organic raspberries
• 1 T olive oil
• raw apple cider vinegar, sea salt, mild spices
• 1/2 c cubed mango
• 8 oz mineral water with splash of fresh lemon juice

Day Thirteen

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 t ground chia seeds
• 2 T dried cherries
• Stevia to sweeten
• 1 banana
• 1 T almond butter
• 8 oz mineral water with splash of fresh lemon juice

Midmorning snack

• 1 c sugar snap peas
• BSE dipping sauce

Lunch

• 2 c celery soup
• 2 c raw leafy greens
• 1 T walnuts
• 1 T cranraisins
• 1 T Olive Oil
• fresh squeezed lemon juice

Midafternoon snack

• 1 cup organic apple slices
• BSE dipping sauce

Dinner

• 3 oz grilled lamb, venison, wild game or fowl
• 2 cups marinated green vegetables: green beans, asparagus, brussel sprouts, kale varieties
• grilled red onions
• 2 T dried cherries
• 1 T olive oil
• fresh squeezed lime luice
• sea salt to taste
• 8 oz mineral water with splash of 100% cranberry juice

Day Fourteen

Breakfast

• 2 gluten free berry waffles
• 1 T Sunflower Seed Butter "SunButter"
• 1 piece of gluten free Applegate Farms chicken & apple sausage
• 8 oz mineral water with splash of pomegranate juice

Midmorning snack

• 2 c fresh papaya

Lunch

• 1 c cooked brown rice, quinoa, or millet
• 2 c steamed green vegetables
• 1 T olive oil
• fresh squeezed lemon juice
• sea salt and mild spices
• 2 medium apricots

Midafternoon snack

• 2 c fresh papaya

Dinner

• 3 egg omelette filled with:
• 1 oz vegan gourmet mozzarella
• 1 c raw organic spinach
• 2 chopped sun dried tomatoes
• garlic, onions, sea salt to taste
• 8 oz chocolate soy pudding
• 8 oz mineral water with splash of fresh lemon juice

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.

Menu Notes:

• Mineral water spritzers can be made from still or effervescent mineral waters (like San Pelegrino or San Faustino). These mineral waters can be combined with a few drops to a couple of ounces of any juice. Pomegranate, apple cider, lemon, lime and acai juices are suggested here. Mineral waters offer an easy way to boost dietary mineral intake.
• Emphasize anti-inflammatory foods that work to reduce vascular flushing. Anti-inflammatory foods are generally plant-based, mineral dense, and minimally processed. Fruits and vegetables, especially dark and leafy greens, are particularly anti-inflammatory.
• Limit hot and stimulating foods that dilate blood vessels. Allow food and beverages to cool slightly before consuming them. Limit intake of coffee to one cup per day. Avoid alcohol, cigarettes, spicy foods with tomatoes and peppers, and sodas and sweets that can aggravate vascular inflammation.
• Eliminate fried and fast foods along with artificial sweeteners, colors, and flavors. In general, opt for whole foods found complete in nature.
• A vegetarian diet is not required. But it is important to strongly emphasize anti-inflammatory, plant-based foods like beans and nuts, complete whole grains, fruits and vegetables, and quality oils like olive oil.
• Limit meat, saturated fats, dairy that contribute to inflammatory pathways. When consuming animal products, select organic or wild or grass-fed varieties to avoid genetic engineering, supplemental hormones, and antibiotics that can leave these foods far from what nature originally intended them to be. Opt for lean, organic meats and organic eggs when consuming them. You may want to strictly exclude dairy from your diet for six months to observe the impact it has on your body and rosacea symptoms.
• If it's too difficult to transition to this entire diet overnight, transition meal by meal. Be patient and persistent. Be prepared to practice this diet at a minimum of 90% compliance for a minimum of three-to-six months to determine its potential impact on your rosacea.
• Wholesome snacks are included to avoid blood sugar spikes and crashes that can feed inflammation. Snacks are also included to avoid consumption of very large meals which may generate larger amounts of heat in the digestive process.

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 is part owner of Women's Health Network.  We wholeheartedly endorse their products.