7-Day Psoriasis Meal Prep: How to Plan a Week of Skin-Healthy, Anti-Inflammatory Meals

Managing psoriasis through diet can feel like a full-time job. The challenge of avoiding inflammatory foods, preparing nutrient-dense meals, and staying consistent can be overwhelming. That’s where meal prepping comes in.

Meal prepping allows you to plan and prepare your meals in advance, making it easier to stick to a skin-healthy, anti-inflammatory diet. With a few hours of prep on the weekend, you can have a week’s worth of meals ready to support your psoriasis management, reduce stress, and nourish your body.

In this guide, you’ll find a 7-day psoriasis meal plan, complete with unique recipes, a shopping list, and tips for efficient meal prep. Let’s make healthy eating simple and delicious.

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Why Meal Prep is Beneficial for Psoriasis

1. Consistency

Meal prepping helps you stay consistent with your anti-inflammatory diet, making it easier to avoid trigger foods and stick to skin-healthy options.

2. Saves Time

Spend a few hours cooking on the weekend, and you’ll save time during the busy workweek. Imagine coming home to a ready-to-go, skin-friendly meal instead of scrambling to figure out what to eat.

3. Reduces Stress

Knowing your meals are ready eliminates the daily stress of meal decisions and cooking. This can help reduce anxiety and support overall well-being, which is crucial for psoriasis management.

4. Supports Skin Health

Prepping nutrient-dense meals ensures you’re getting the right foods to fight inflammation and support clear, healthy skin. Consistent intake of omega-3s, antioxidants, and probiotics can help reduce flare-ups and keep your skin nourished.

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Essential Tools for Psoriasis Meal Prep

To make meal prepping efficient and successful, having the right tools is key. Here’s what you’ll need:

1. Glass Containers

• Perfect for storing meals. They’re safer than plastic for reheating and keep food fresh longer.

2. Mason Jars

• Ideal for overnight oats, salads, and smoothies. They’re airtight, portable, and easy to clean.

3. Meal Prep Planner

• A simple notebook, app, or printable planner to organize your weekly meals. Planning ahead helps you stay on track.

4. Labels

• Use labels to mark containers with meal names and dates. This keeps your fridge organized and helps you track freshness.

5. Basic Kitchen Equipment

• Cutting boards, sharp knives, and prep bowls for easy chopping and organizing.
• Sheet pans and baking trays for roasting vegetables and proteins.
• Blender for smoothies and sauces.

6. Anti-Inflammatory Staples

• Keep your pantry stocked with ingredients like salmon, leafy greens, berries, quinoa, avocado, olive oil, and fermented foods. These are the building blocks of skin-healthy meals.

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Day 1: Omega-3 Power

Breakfast: Chia Pudding with Blueberries and Walnuts

Silky chia pudding, soaked overnight in almond milk, becomes a creamy canvas for bursts of fresh blueberries and crunchy walnuts. Every spoonful delivers omega-3s, antioxidants, and a touch of natural sweetness.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• ½ cup blueberries
• 2 tbsp chopped walnuts

Instructions:

1. In a jar or bowl, combine chia seeds and almond milk. Stir well to avoid clumping.
2. Cover and refrigerate overnight. The chia seeds will absorb the liquid and form a pudding-like consistency.
3. In the morning, stir the pudding and top with blueberries and chopped walnuts. Enjoy!

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Lunch: Grilled Salmon with Lemon Quinoa and Steamed Broccoli

Perfectly grilled salmon fillet, golden and crispy on the edges, rests beside a fluffy bed of lemon-infused quinoa. Bright green broccoli florets, lightly steamed, complete this balanced, anti-inflammatory plate.

Ingredients:

• 1 salmon fillet (4-6 oz)
• 1 cup cooked quinoa
• 1 lemon, juiced
• 1 cup broccoli florets
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Season the salmon with salt, pepper, and a squeeze of lemon juice.
2. Grill the salmon over medium heat for 4-5 minutes per side until golden and cooked through. Alternatively, bake in a 400°F (200°C) oven for 12-15 minutes.
3. Steam the broccoli for 5 minutes until tender-crisp.
4. Toss the cooked quinoa with olive oil, lemon juice, salt, and pepper.
5. Serve the salmon with quinoa and steamed broccoli on the side.

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Dinner: Sardine and Avocado Salad

A fresh, zesty salad of tender sardines, creamy avocado, and crisp greens tossed with a light lemon-olive oil dressing. It's briny, buttery, and deeply satisfying.

Ingredients:

• 1 can sardines in olive oil
• 1 avocado, sliced
• 2 cups mixed greens (spinach, arugula, or lettuce)
• 1 tbsp olive oil
• 1 lemon, juiced
• Salt and pepper to taste

Instructions:

1. Drain the sardines and place them in a bowl. Break them into smaller pieces if preferred.
2. Add the avocado slices and mixed greens.
3. Drizzle with olive oil and lemon juice. Season with salt and pepper.
4. Toss gently and serve immediately.

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Day 2: Anti-Inflammatory Greens

Breakfast: Green Smoothie with Spinach and Pineapple

This vibrant green smoothie blends fresh spinach, sweet pineapple, and creamy banana for a refreshing and nourishing start to your day. It’s a glass of pure vitality.

Ingredients:

• 1 cup fresh spinach
• 1 cup pineapple chunks
• 1 banana
• 1 cup unsweetened almond milk
• 1 tbsp flaxseeds (optional for extra omega-3s)

Instructions:

1. Add spinach, pineapple, banana, almond milk, and flaxseeds to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

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Lunch: Kale and Chickpea Salad with Lemon-Tahini Dressing

Hearty kale and protein-rich chickpeas are tossed in a creamy, tangy lemon-tahini dressing for a satisfying, nutrient-dense meal that’s both refreshing and filling.

Ingredients:

• 2 cups kale, chopped
• 1 cup cooked chickpeas (drained and rinsed)
• 2 tbsp tahini
• 1 lemon, juiced
• 1 tbsp olive oil
• 1 clove garlic, minced (optional)
• Salt and pepper to taste

Instructions:

1. Massage the chopped kale with 1 tbsp olive oil for 2 minutes to soften it. This reduces bitterness and makes it more tender.
2. Add the chickpeas to the kale.
3. In a small bowl, whisk together tahini, lemon juice, minced garlic (if using), salt, and pepper. Add a bit of water if the dressing is too thick.
4. Drizzle the dressing over the kale and chickpeas. Toss to combine. Serve immediately or store in the fridge for later.

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Dinner: Broccoli and Tofu Stir-Fry

Golden cubes of tofu and crisp-tender broccoli come together in a garlic-ginger stir-fry. It’s a light, flavorful dish that delivers protein, fiber, and anti-inflammatory goodness in every bite.

Ingredients:

• 1 cup broccoli florets
• ½ cup firm tofu, cubed
• 1 clove garlic, minced
• 1 tsp grated ginger
• 1 tbsp olive oil
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame seeds (optional for garnish)

Instructions:

1. Heat 1 tbsp olive oil in a pan over medium heat.
2. Sauté the tofu cubes until golden brown on all sides (about 4-5 minutes). Remove from the pan and set aside.
3. In the same pan, add garlic and ginger. Sauté for 30 seconds until fragrant.
4. Add broccoli and stir-fry for 3-4 minutes until bright green and tender-crisp.
5. Return tofu to the pan. Add soy sauce and toss everything together.
6. Garnish with sesame seeds and serve warm.

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Day 3: Probiotic Boost

Breakfast: Overnight Oats with Kefir, Strawberries, and Pumpkin Seeds

Creamy overnight oats soaked in tangy kefir, topped with fresh strawberries and crunchy pumpkin seeds. This gut-friendly breakfast supports healthy digestion and delivers probiotics and fiber in every bite.

Ingredients:

• ½ cup rolled oats
• 1 cup plain kefir (or unsweetened yogurt)
• ½ cup strawberries, sliced
• 1 tbsp pumpkin seeds
• 1 tsp honey (optional)

Instructions:

1. In a jar or container, combine oats and kefir. Stir well.
2. Refrigerate overnight.
3. In the morning, top with sliced strawberries, pumpkin seeds, and a drizzle of honey if desired.

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Lunch: Miso Soup with Tofu, Seaweed, and Spinach

A warm, soothing bowl of miso soup filled with tender tofu cubes, nutrient-rich seaweed, and wilted spinach. This simple dish is rich in probiotics, minerals, and anti-inflammatory goodness.

Ingredients:

• 4 cups water
• 2 tbsp miso paste
• ½ cup firm tofu, cubed
• 2 sheets nori (seaweed), cut into strips
• 1 cup fresh spinach
• 2 green onions, chopped

Instructions:

1. In a pot, bring water to a simmer.
2. Add miso paste and whisk until dissolved.
3. Add tofu and nori. Simmer for 5 minutes.
4. Stir in spinach and green onions. Cook for 2 more minutes.
5. Serve hot.

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Dinner: Kimchi Chicken Bowl with Brown Rice

Savory chicken paired with spicy, tangy kimchi on a bed of nutty brown rice. This meal delivers probiotics and protein, offering a flavorful way to support gut health and reduce inflammation.

Ingredients:

• 1 chicken breast, diced
• 1 cup cooked brown rice
• ½ cup kimchi
• 1 tbsp olive oil
• 1 green onion, chopped
• 1 tsp sesame seeds (optional)

Instructions:

1. Sauté the chicken in olive oil over medium heat until fully cooked (about 7-8 minutes).
2. In a bowl, place brown rice as the base.
3. Top with cooked chicken and kimchi.
4. Garnish with chopped green onion and sesame seeds.

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Day 4: Vitamin D-Rich Foods

Breakfast: Scrambled Eggs with Sautéed Mushrooms and Spinach

Fluffy scrambled eggs combined with earthy mushrooms and wilted spinach. This protein-packed breakfast is rich in vitamin D, making it a nourishing way to start your day.

Ingredients:

• 2 eggs
• ½ cup mushrooms, sliced
• 1 cup fresh spinach
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Sauté mushrooms in olive oil over medium heat until browned (about 5 minutes).
2. Add spinach and cook until wilted.
3. Whisk the eggs, season with salt and pepper, and pour into the pan.
4. Scramble the eggs until cooked through. Serve immediately.

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Lunch: Grilled Portobello Mushroom Burger

A juicy grilled Portobello mushroom cap topped with creamy avocado and crisp lettuce, all nestled in a gluten-free bun. This satisfying burger delivers vitamin D and healthy fats in every bite.

Ingredients:

• 1 large Portobello mushroom cap
• 1 gluten-free bun
• ½ avocado, sliced
• 1 lettuce leaf
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Brush the mushroom cap with olive oil, salt, and pepper.
2. Grill over medium heat for 4-5 minutes per side until tender.
3. Toast the bun and assemble with the mushroom, avocado, and lettuce. Serve warm.

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Dinner: Baked Salmon with Asparagus and Lemon

Delicate salmon fillet baked to perfection with fresh asparagus and a squeeze of lemon. This simple, elegant dinner is packed with omega-3s and vitamin D, making it a skin-nourishing delight.

Ingredients:

• 1 salmon fillet (4-6 oz)
• 1 cup asparagus spears
• 1 lemon, sliced
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon and asparagus on a baking sheet.
3. Drizzle with olive oil, salt, and pepper. Top with lemon slices.
4. Bake for 12-15 minutes until the salmon is cooked through.

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Day 5: Fiber and Antioxidants

Breakfast: Blueberry Smoothie with Almond Butter and Flaxseeds

This smoothie blends sweet blueberries, creamy almond butter, and nutty flaxseeds for a fiber-rich, antioxidant-packed start to your day.

Ingredients:

• 1 cup blueberries (fresh or frozen)
• 1 tbsp almond butter
• 1 tbsp flaxseeds
• 1 cup unsweetened almond milk
• 1 banana

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

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Lunch: Quinoa and Roasted Vegetable Bowl

Nutty quinoa paired with colorful, roasted vegetables like bell peppers, zucchini, and carrots, drizzled with a lemon-tahini dressing. This bowl is a feast for your eyes and your skin.

Ingredients:

• 1 cup cooked quinoa
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 carrot, sliced
• 2 tbsp olive oil
• Salt and pepper to taste
• 2 tbsp tahini
• 1 lemon, juiced

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss bell pepper, zucchini, and carrot with olive oil, salt, and pepper.
3. Roast for 20-25 minutes until tender.
4. Combine quinoa and roasted vegetables. Drizzle with tahini and lemon juice.

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Dinner: Lentil and Spinach Stew

A hearty stew made with protein-rich lentils, fresh spinach, and warming spices. This comforting dish is packed with fiber and antioxidants to nourish your skin.

Ingredients:

• 1 cup cooked lentils
• 2 cups fresh spinach
• 1 carrot, diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Sauté onion, garlic, and carrot in olive oil until softened (about 5 minutes).
2. Add lentils and vegetable broth. Simmer for 15 minutes.
3. Stir in spinach and cook until wilted. Season with salt and pepper.

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Day 6: Healthy Fats

Breakfast: Avocado Toast with Hemp Seeds and Lemon

Creamy avocado, mashed with a hint of lemon, sits atop perfectly toasted gluten-free bread. A sprinkle of hemp seeds adds texture and a boost of omega-3s. It’s simple, nourishing, and the perfect way to start your day.

Ingredients:

• 1 slice gluten-free or whole-grain bread
• ½ avocado, mashed
• 1 tsp hemp seeds
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. Toast the bread until golden.
2. Mash the avocado with lemon juice, salt, and pepper.
3. Spread the avocado on the toast.
4. Sprinkle with hemp seeds. Serve immediately.

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Lunch: Quinoa and Avocado Bowl with Roasted Sweet Potatoes

Nutty quinoa, creamy avocado, and caramelized roasted sweet potatoes come together in this hearty bowl. A drizzle of olive oil and lemon brings it all to life.

Ingredients:

• 1 cup cooked quinoa
• 1 sweet potato, cubed
• ½ avocado, sliced
• 1 tbsp olive oil
• 1 lemon, juiced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss sweet potato cubes with olive oil, salt, and pepper. Roast for 25-30 minutes until caramelized.
3. In a bowl, layer quinoa, roasted sweet potatoes, and avocado slices.
4. Drizzle with lemon juice and olive oil. Serve warm or at room temperature.

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Dinner: Baked Cod with Olive Tapenade and Steamed Green Beans

Flaky baked cod topped with a briny olive tapenade, served alongside tender green beans. This Mediterranean-inspired dish is rich in healthy fats and full of flavor.

Ingredients:

• 1 cod fillet (4-6 oz)
• 2 tbsp olive tapenade (store-bought or homemade)
• 1 cup green beans, trimmed
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Season the cod with salt and pepper. Spread olive tapenade over the top.
3. Bake for 15-20 minutes until the fish is cooked through.
4. Steam green beans for 5-7 minutes and drizzle with olive oil. Serve with the cod.

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Day 7: Detox Focus

Breakfast: Green Detox Smoothie with Cucumber and Mint

A refreshing blend of cucumber, spinach, mint, and lemon for a light, hydrating, and detoxifying start to your day.

Ingredients:

• 1 cup fresh spinach
• ½ cucumber, sliced
• 1 tbsp fresh mint leaves
• 1 lemon, juiced
• 1 cup water or coconut water

Instructions:

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy immediately.

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Lunch: Detox Soup with Broccoli, Celery, and Parsley

A light and cleansing soup filled with broccoli, celery, and fresh parsley. This nutrient-dense meal supports your body’s natural detox processes.

Ingredients:

• 1 head broccoli, chopped
• 2 celery stalks, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup fresh parsley, chopped
• 1 tbsp olive oil

Instructions:

1. In a pot, sauté onion and garlic in olive oil until soft.
2. Add broccoli, celery, and vegetable broth. Simmer for 15 minutes.
3. Stir in parsley and cook for another 2 minutes.
4. Blend until smooth or leave chunky if preferred.

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Dinner: Lemon-Herb Grilled Chicken with Steamed Asparagus

Tender grilled chicken marinated in lemon and herbs, served with steamed asparagus. A light, protein-rich meal to end your week of healthy eating.

Ingredients:

• 1 chicken breast
• 1 lemon, juiced
• 1 tbsp olive oil
• 1 tsp dried herbs (thyme, oregano, or rosemary)
• 1 cup asparagus, trimmed
• Salt and pepper to taste

Instructions:

1. Marinate chicken in lemon juice, olive oil, herbs, salt, and pepper for at least 30 minutes.
2. Grill chicken for 5-6 minutes per side until cooked through.
3. Steam asparagus for 5 minutes until tender-crisp.
4. Serve the chicken with asparagus.

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Weekly Shopping List

Proteins

• Salmon fillets (2)
• Chicken breasts (2)
• Cod fillet (1)
• Firm tofu (1 block)

Grains & Legumes

• Quinoa (1 cup)
• Rolled oats (½ cup)
• Brown rice (1 cup)

Vegetables

• Fresh spinach (2 bags)
• Kale (1 bunch)
• Broccoli (2 heads)
• Sweet potatoes (2)
• Mushrooms (½ cup)
• Celery (2 stalks)
• Green beans (1 cup)
• Asparagus (1 bunch)
• Cucumber (1)

Fruits

• Blueberries (1 pint)
• Strawberries (½ cup)
• Pineapple chunks (1 cup)
• Avocados (4-5)
• Lemons (5-6)
• Bananas (3-4)

Pantry Staples

• Chia seeds
• Almond milk
• Olive oil
• Tahini
• Flaxseeds
• Hemp seeds
• Pumpkin seeds
• Miso paste
• Kimchi
• Kefir

Herbs & Spices

• Fresh parsley
• Fresh mint
• Dried herbs (thyme, oregano, rosemary)

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Weekend Meal Prep Plan

What to Prep Ahead:

1. Cook Grains:

   • Cook 2 cups of quinoa and 1 cup of brown rice. Store in airtight containers.

2. Make Chia Pudding and Overnight Oats:

   • Prepare chia pudding and overnight oats for the first few days of the week.

3. Grill Proteins:

   • Grill 2 chicken breasts and 2 salmon fillets. Store in containers.

4. Roast Vegetables:

   • Roast sweet potatoes, mushrooms, and broccoli for easy lunches and dinners.

5. Wash and Chop Vegetables:

   • Wash and chop kale, spinach, asparagus, and green beans.

6. Prepare Smoothie Packs:

   • Portion out smoothie ingredients into freezer bags for quick blending.

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Conclusion

By dedicating a few hours on the weekend to meal prepping, you’re setting yourself up for a week of anti-inflammatory, skin-healthy meals that support psoriasis management. This 7-day meal plan ensures that healthy eating is convenient, stress-free, and delicious. Your skin—and your overall well-being—will thank you.

For more tips and resources, visit www.nopsor-usa.com.