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Free 7-Day Psoriasis Meal Plan

Seven days of breakfasts, lunches and dinners built on the Mediterranean pattern, with all 21 recipes and a printable shopping list. The Mediterranean pattern carries the most promising psoriasis-specific evidence so far. Free to use, print and keep, and to cook from alongside your treatment rather than instead of it.

Everyday Mediterranean-style cooking, which has promising early evidence in psoriasis and is good eating in its own right. Food like this sits alongside the care your clinician gives you rather than replacing any of it.

Print the whole weekPrint shopping listBuild my own week

Between meals

Nothing here needs cooking. These are a list to choose from rather than part of the seven days above: the plan counts breakfast, lunch and dinner, so whatever you add from here is on top of that. The energy shown is for everything in the line.

Community

Talk it over with other people cooking around the same thing. General discussion, not medical advice.

Discuss this plan

What this plan is built on

These are the sources behind the food choices in this week. We are not clinicians and this is not a treatment plan; if you want to check the reasoning, or hand it to someone who can, start here.

  1. Alcohol consumption and smoking in relation to psoriasis: a Mendelian randomization study
    Wei J, Zhu J, Xu H, et al. British Journal of Dermatology. 2022;187(5):684-691. doi:10.1111/bjd.21718.
  2. Alcohol misuse is associated with poor response to systemic therapies for psoriasis: findings from a prospective multicentre cohort study
    Iskandar IYK, Lunt M, Thorneloe RJ, et al. British Journal of Dermatology. 2021;185(5):952-960. doi:10.1111/bjd.20577.
  3. Are psoriasis severity and comorbidities associated with diet quality? A cross-sectional analysis using UK Biobank
    Xu Y, et al. Clin Nutr. 2025;50:198–209. doi:10.1016/j.clnu.2025.05.014. PMID:40449291.
  4. Association between carbohydrate intake and the risk of psoriasis: a prospective cohort study based on UK Biobank
    Lin H, et al. Nutr J. 2025;24(1):142. doi:10.1186/s12937-025-01210-9. PMID:41013405.
  5. Association between psoriasis and celiac disease: A systematic review and meta-analysis
    Acharya P, Mathur M. Association between psoriasis and celiac disease: systematic review/meta-analysis (2020), together with Ford et al. dietary review.
  6. Australian Guidelines to Reduce Health Risks from Drinking Alcohol
    National Health and Medical Research Council. Australian Guidelines to Reduce Health Risks from Drinking Alcohol. Canberra: NHMRC, 2020.
  7. Characterization of the Gut Microbiota in Patients with Psoriasis: A Systematic Review
    Gao Y, et al. Pathogens. 2025;14(4):358. doi:10.3390/pathogens14040358. PMID:40333159.
  8. Curcumin nanoparticles potentiate therapeutic effectiveness of acitrein in moderate-to-severe psoriasis patients and control serum cholesterol levels
    Bilia AR, Bergonzi MC, Isacchi B, Antiga E, Caproni M. J Pharm Pharmacol. 2018;70(7):919–928. doi:10.1111/jphp.12910. PMID:29600580.
  9. Diet and physical exercise in psoriasis: a randomized controlled trial
    Naldi L, Conti A, Cazzaniga S, et al. British Journal of Dermatology. 2014;170(3):634–642. doi:10.1111/bjd.12735.
  10. Dietary Behaviors in Psoriasis: Patient-Reported Outcomes from a U.S. National Survey
    Afifi L, et al. Dermatology and Therapy. 2017. PMCID:PMC5453925.
  11. Dietary Recommendations for Adults With Psoriasis or Psoriatic Arthritis From the Medical Board of the National Psoriasis Foundation: A Systematic Review
    Ford AR, Siegel M, Bagel J, et al. JAMA Dermatology. 2018;154(8):934–950. PMID:29926091.
  12. Dose-response analysis between alcohol consumption and psoriasis: A systematic review and meta-analysis
    Choi J, Han I, Min J, Yun J, Kim BS, Shin K, Kim K, Kim YH. Journal der Deutschen Dermatologischen Gesellschaft. 2024;22:641-652. doi:10.1111/ddg.15380. PMID:38679782.
  13. Effectiveness and safety of dietary supplements in the adjunctive treatment of psoriasis: a systematic review and network meta-analysis
    Systematic review and network meta-analysis of 21 randomized trials. PMID:41459063. Evidence searched through March 2025.
  14. Effectiveness of oral vitamin D supplementation in lessening disease severity among patients with psoriasis: A systematic review and meta-analysis of randomized controlled trials
    Theodoridis X, et al. Nutrition. 2021;82:111024. PMID:33183899; supported by later randomized evidence.
  15. Efficacy and safety of vitamin D supplementation on psoriasis: A systematic review and meta-analysis
    Dai Q, Zhang Y, Liu Q, Zhang C. PLoS One. 2023;18(11):e0294239. doi:10.1371/journal.pone.0294239. PMID:37967075.
  16. Efficacy of fish oil and its components in the management of psoriasis: a systematic review of 18 randomized controlled trials
    Chen X, et al. Nutrition Reviews. 2020;78(10):827–840. PMID:31995220.
  17. Evidence-based dietary recommendations for patients with psoriasis: A systematic review
    Wang Q, et al. Clinical Nutrition. 2025;47:68–82. doi:10.1016/j.clnu.2025.02.005. PMID:39987781.
  18. Impact of the Mediterranean Diet on Patients With Psoriasis: Protocol for a Randomized Controlled Trial (MEDIPSO)
    Perez-Bootello J, Berna-Rico E, Abbad-Jaime de Aragon C, et al. JMIR Research Protocols. 2025;14:e64277. doi:10.2196/64277. PMID:39879606. PMCID:PMC11822308.
  19. Impact of weight-loss interventions on psoriasis severity: systematic review and meta-analysis
    Morrow S, Hawkins P, Griffiths CEM, et al. Journal of the European Academy of Dermatology and Venereology. 2026;40(6):980–993. doi:10.1111/jdv.70247.
  20. Joint AAD-NPF guidelines of care for psoriasis
    Elmets CA, Korman NJ, Prater EF, et al. Journal of the American Academy of Dermatology. 2021;84(2):432–470. doi:10.1016/j.jaad.2020.07.087.
  21. Macronutrient intakes and associations with psoriasis severity: a cross-sectional analysis of the asking people with psoriasis about lifestyle and eating (APPLE) study
    Zanesco S, et al. Eur J Nutr. 2026;65(2):64. doi:10.1007/s00394-026-03914-y. PMID:41711966.
  22. Mediterranean Diet and Patients With Psoriasis: The MEDIPSO Randomized Clinical Trial
    Perez-Bootello J, Berna-Rico E, Abbad-Jaime de Aragon C, et al. JAMA Dermatology. 2025;161(12):1215–1223. doi:10.1001/jamadermatol.2025.3410.
  23. Nutrition and Psoriasis: The Latest Evidence and How to Approach Nutrition in Clinical Practice
    Leung A, Kranyak A, Marquez-Grap G, Bhutani T. American Journal of Clinical Dermatology. 2026;27:9–16. doi:10.1007/s40257-025-00992-2.
  24. Practical Recommendations on Cardiovascular Risk Evaluation in Patients With Psoriasis and Psoriatic Arthritis for Dermatologists, Rheumatologists, and Primary Care Physicians by the Psoriasis and Psoriatic Arthritis Clinics Multicenter Advancement Network
    Sheth S, Inestroza K, Merola JF, Weber B, Garshick M. Journal of Psoriasis and Psoriatic Arthritis. 2025;10(4):124–130. PMID:40454109.
  25. Psoriasis and Vitamin D: A Systematic Review and Meta-Analysis
    Formisano E, Proietti E, Borgarelli C, Pisciotta L. Nutrients. 2023;15(15):3387. doi:10.3390/nu15153387. PMID:37571324.
  26. Risk of liver disease in patients with psoriasis, psoriatic arthritis, and rheumatoid arthritis receiving methotrexate: A population-based study
    Gelfand JM, Wan J, Zhang H, et al. Journal of the American Academy of Dermatology. 2021;84(6):1636-1643. doi:10.1016/j.jaad.2021.02.019.
  27. Sugary Drinks and High-Fat Foods are Associated with Poor Treatment Response in Psoriasis: A Prospective Study in Shanghai
    Song J, et al. Psoriasis (Auckl). 2026;16:617180. doi:10.2147/PTT.S617180. PMID:42471973.
  28. The Effectiveness of Probiotics in Psoriasis: An Umbrella Review
    Ayuningtyas M, Farapti F, Hajar SS. Journal of Nutrition and Metabolism. 2026;2026:1120062. doi:10.1155/jnme/1120062. PMID:42005309.
  29. The efficacy and safety of probiotics in the adjuvant treatment of psoriasis: a systematic review and meta-analysis of randomized controlled trials
    Zhu Y, Xu F, Chen H, Zheng Q. Frontiers in Medicine. 2024;11:1448626. doi:10.3389/fmed.2024.1448626. PMID:39328313.
  30. The role of diet in the management of psoriasis: a scoping review
    Hawkins P, Earl K, Tektonidis TG, Fallaize R. Nutr Res Rev. 2024;37(2):296–330. doi:10.1017/S0954422423000185. PMID:37726103.
  31. Ultra-Processed Food Consumption and the Risk of Psoriasis: A Large Prospective Cohort Study
    Peng X, et al. Nutrients. 2025;17(9):1473. doi:10.3390/nu17091473. PMID:40362782.
  32. Ultra-processed foods: what they are and how to identify them
    Monteiro CA, Cannon G, Levy RB, et al. Public Health Nutrition. 2019;22(5):936–941. doi:10.1017/S1368980018003762. PMID:30744710. PMCID:PMC10260459.

The reasoning is set out in full in Alcohol and psoriasis: the causal claim is weaker than you have been told, and the treatment problem is bigger, Gluten and psoriasis: the link is real, which is exactly why you should not cut it first, Cutting out gluten, dairy and nightshades is the most expensive way to learn nothing, Stop grading dinner by your skin: with psoriasis, what you eat is working on your heart, The best psoriasis diet trial we have was a trial about support, not olive oil, The psoriasis supplement trials keep disappointing, and the design is why, Foods to eat and avoid with psoriasis: the list the evidence will actually sign, Dairy and psoriasis: the trigger the evidence does not support and the nutrient people are missing, Nightshades and psoriasis: the rule the trial evidence cannot support, Vitamin D and psoriasis: low levels are real, and the supplement trials disagree with each other, Ultra-processed food and psoriasis: what a hundred thousand people's shopping actually showed, Weight loss and psoriasis: the dietary change with high-certainty evidence, and what it does not promise, The anti-inflammatory diet for psoriasis: a label in search of a definition, and the one version that has been tested, Turmeric, curcumin and psoriasis: the trial was of nanoparticles with a prescription drug, not a spoon of spice, Probiotics, the gut and psoriasis: seven trials, one pooled result, and the strain nobody can name yet, Omega-3, fish oil and psoriasis: nothing alone, something alongside treatment, and a fish on the plate either way and Plant-based and vegan diets for psoriasis: a strong survey signal, a plant-protein finding, and no trial of its own.