Beauty Through Nutrition, Part 3: Meal Plan


The last couple of blog entries, I've been discussing the powerful effect food has on how we look and feel from the inside out. This topic came up when I was asked to speak for the board of the St. Vincent's Meals On Wheels charity. I have two clients who work for this nonprofit, and I've been impressed and inspired by the dedication and hard work this group does to serve the less fortunate seniors and disabled in the Los Angeles communities. 

Often times we forget to be thankful for the simple things in life we might take for granted. The finances to purchase food, the physical ability to prepare meals, and the understanding of what a healthy, balanced meal consists of are merely a few examples of the challenges some people face.

Meals On Wheels is committed to the idea that everyone deserves three hot meals every day. Not only do they deliver food, they also connect with their clients on a personal level, creating the sense of community that is so important for all of us to feel. This dual purpose allows the recipients to be nourished through food and love, alike.


Today, I'd like to share with you the sample meal plan I created for the Meals On Wheels board. This meal plan incorporates many of the foods we've been exploring that benefit your skin and overall health. You can use this as a strict guide, or as a blueprint to supplement your own diet. However you choose to receive it, hopefully it will give you some new ideas of how to spruce up your typical meals, and encourage you to be mindful about taking small steps to improve your body from the inside out. 



Sample Beauty Through Nutrition Meal Plan



1 cup warm water with lemon
½ cup (dry) Oatmeal (will be approx. 1 cup when cooked)
½ cup blueberries
2 Tablespoons Flaxseed/ flaxseed meal OR ½ Tablespoon coconut oil


1 medium orange
1 cup sliced cantaloupe/ watermelon


1 medium roasted sweet potato
Salad: 2 cups spinach, cucumber, tomato, ¼ of an avocado
Dressing: ½ tablespoon olive oil and lemon juice
1 cup green tea


¼ cup raw walnuts
¼ cup hummus & 1 cup baby carrots/ celery/ cucumber



3-4 oz salmon (grilled, poached, or baked)
¾ cup roasted Brussels sprouts
½ cup cooked brown rice


1 cup strawberries

8-12 cups of water with lemon, basil, or cucumber (water garnish optional)