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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. 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

  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

 
  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

 
  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

 
  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

 
  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

 
  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

 

  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

 

  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

 
  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

 
  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

 
  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

 
  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

 
  Midafternoonsnack
    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

 
  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

 
  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 through DermaHarmony for the same price as Amazon.com—$11.99 plus $4.95 shipping and handling.

Additional support

For best results we suggest using our psoriasis meal plan with our DermaEssentials™ supplements and the DermaDetox™ colon and liver cleansing plan. These dietary supplements provide nutrient support, promote digestive tract health, and facilitate increased absorption and utilization of the foods you eat.

Here are some resources for you. Read on for the answers you seek, then give us a call if you would like additional guidance.

* 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.


How We Help

Visit DermaHarmony to learn more about our alternative, science-based approach to psoriasis, rosacea, acne, dermatitis, and other common skin conditions. At DermaHarmony our goals are to educate chronic skin care sufferers about the latest alternative research in dermatology, encourage a holistic approach to healthy skin and wellness, and to support our readers in every way we can.


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Principal Authors: Deirdre Earls, LD, RD & M. Ofiyeva
Date of Publication: 10/23/2007
Updated: 06/07/2011