Eat for Wellness: Better Skin Diet

BREAKFAST
option one
oatmeal made with skim milk, topped with 1 tablespoon ground flaxseeds mixed with blueberries
orange juice

option two
fortified whole grain cereal topped with skim milk, strawberries and 1 tablespoon ground flaxseeds
grapefruit juice

option three
low-fat granola mixed with 1 tablespoon ground flaxseeds and dried mixed fruit, topped with plain yogurt tomato juice with a splash of lemon

LUNCH
option one
3 ounces water-packed tuna mixed with 1 tablespoon low-fat mayonnaise, chopped tomatoes, celery, carrots and green peppers
2 cups dark green leafy lettuce
1 slice dark rye bread spread with 2 teaspoons olive oil-based margarine
1 cup skim milk

option two
grilled and chilled shrimp salad with grapefruit vinaigrette
baby carrots
6 whole-grain crackers
1 cup skim milk

option three
turkey caesar wrap
½ cup salsa with 1 cup green, red and yellow pepper strips
1 cup skim milk

AFTERNOON SNACK
Choose from any of these snack options:
• fresh apple, orange or tangerine
• small handful of mixed nuts
• ½ cup trail mix of nuts, dried fruit and pretzels
• 1 cup yogurt mixed with blueberries, raspberries or strawberries
• 6 baby carrots

DINNER
option one
baked filet of sole
½ cup brown rice
1 cup steamed spinach tossed with lemon juice, garlic and pepper
vanilla pudding topped with mixed berries
green tea

option two
beef tenderloins and greens dijon
½ cup strawberry sorbet topped with mixed berries
green tea
option three
honey garlic pork chops
½ cup mashed sweet potatoes
½ cup steamed broccoli tossed with olive oil and garlic
½ cup yogurt topped with mixed berries
green tea

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