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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.

Day 1

Shakshuka-Style Eggs with Capsicum. Eggs poached in a cumin-and-paprika tomato sauce with red capsicum and onion, scooped up with wholegrain bread.

breakfast

Shakshuka-Style Eggs with Capsicum

10 min prep + 20 min cook · serves 2

Red Lentil, Carrot & Cumin Soup. A thick soup of red lentils and carrot spiced with cumin and coriander, sharpened with lemon and served with bread.

lunch

Red Lentil, Carrot & Cumin Soup

12 min prep + 28 min cook · serves 2

Baked White Fish with Tomato, Olive & Caper Sauce. White fish fillets baked in a punchy tomato sauce with olives and capers, over roast potatoes, with bread for the sauce.

dinner

Baked White Fish with Tomato, Olive & Caper Sauce

20 min prep + 40 min cook · serves 4

Day 2

Ricotta, Pear & Walnut Toast. Wholegrain toast spread with ricotta and topped with sliced pear, toasted walnuts, cinnamon and a thread of honey.

breakfast

Ricotta, Pear & Walnut Toast

10 min prep · serves 2

Warm Barley, Mushroom & Leek Bowl. Chewy pearl barley tossed with browned mushrooms, soft leek, thyme and lemon, finished with toasted walnuts and shaved parmesan.

lunch

Warm Barley, Mushroom & Leek Bowl

12 min prep + 35 min cook · serves 2

Turkey, Mushroom & Tomato Ragu with Pasta. A slow-simmered ragu of turkey mince, mushrooms and soffritto vegetables tossed through pasta with parmesan.

dinner

Turkey, Mushroom & Tomato Ragu with Pasta

20 min prep + 40 min cook · serves 4

Day 3

Creamy Polenta Breakfast Bowl with Peaches. Soft milk-cooked polenta finished with butter and served warm with drained tinned peaches, toasted almonds and cinnamon.

breakfast

Creamy Polenta Breakfast Bowl with Peaches

5 min prep + 12 min cook · serves 2

Salmon & Potato Salad with Dill Yoghurt. Warm new potatoes and flaked roast salmon tossed with cucumber, capers and a lemony dill yoghurt dressing.

lunch

Salmon & Potato Salad with Dill Yoghurt

15 min prep + 25 min cook · serves 2

Baked Stuffed Capsicums with Beef, Rice & Herbs. Whole capsicums filled with beef mince, rice, tomato, parsley and mint, baked covered until soft and sweet, served with thick yoghurt.

dinner

Baked Stuffed Capsicums with Beef, Rice & Herbs

25 min prep + 55 min cook · serves 4

Day 4

Zucchini, Mint & Feta Frittata. A pan-cooked frittata of grated zucchini, softened leek, feta and fresh mint, cut into wedges with bread on the side.

breakfast

Zucchini, Mint & Feta Frittata

12 min prep + 18 min cook · serves 2

Roasted Cauliflower & Couscous Bowl with Tahini. Cumin-roasted cauliflower over wholemeal couscous with a lemon-tahini dressing, parsley and toasted almonds.

lunch

Roasted Cauliflower & Couscous Bowl with Tahini

12 min prep + 28 min cook · serves 2

Prawn, Tomato & Feta Orzo Bake. Orzo baked in a tomato and oregano broth with prawns folded through at the end and feta crumbled over.

dinner

Prawn, Tomato & Feta Orzo Bake

15 min prep + 35 min cook · serves 4

Day 5

Semolina Porridge with Apricot & Almond. A smooth semolina porridge cooked in milk with cinnamon and a knob of butter, spooned over chopped dried apricots and toasted almonds.

breakfast

Semolina Porridge with Apricot & Almond

5 min prep + 10 min cook · serves 2

Eggplant, Tomato & Mozzarella Bake. Roasted eggplant layered with garlicky passata, basil and mozzarella, baked until bubbling and served with bread.

lunch

Eggplant, Tomato & Mozzarella Bake

15 min prep + 40 min cook · serves 2

Zucchini, Pea & Lemon Risotto. A stirred risotto of arborio rice with soft leek, zucchini and green peas, finished with lemon and parmesan.

dinner

Zucchini, Pea & Lemon Risotto

15 min prep + 35 min cook · serves 4

Day 6

Cottage Cheese, Tomato & Olive Pita Plate. A no-cook breakfast plate of cottage cheese, cherry tomatoes, cucumber, olives and walnuts with warm wholegrain pita.

breakfast

Cottage Cheese, Tomato & Olive Pita Plate

10 min prep · serves 2

Lemony Pea, Mint & Ricotta Pasta Salad. Short pasta tossed with sweet green peas, ricotta, fresh mint and lemon, eaten warm or at room temperature.

lunch

Lemony Pea, Mint & Ricotta Pasta Salad

10 min prep + 14 min cook · serves 2

Spiced Lamb & Apricot Tagine with Couscous. Diced lamb braised slowly with carrot, dried apricots and warm spices, spooned over wholemeal couscous with almonds.

dinner

Spiced Lamb & Apricot Tagine with Couscous

20 min prep + 80 min cook · serves 4

Day 7

Banana & Olive Oil Wholemeal Pancakes. Thick wholemeal pancakes made with mashed banana and olive oil instead of butter, served with warmed berries, toasted walnuts and maple syrup.

breakfast

Banana & Olive Oil Wholemeal Pancakes

10 min prep + 14 min cook · serves 2

Minestrone with Macaroni & Cannellini Beans. A soft-cooked vegetable soup with cannellini beans and small pasta, finished with basil and grated parmesan.

lunch

Minestrone with Macaroni & Cannellini Beans

15 min prep + 30 min cook · serves 2

Greek-Style Baked Beans with Tomato & Dill. Cannellini beans baked in a generous olive oil and tomato sauce with dill and crumbled feta, served with bread.

dinner

Greek-Style Baked Beans with Tomato & Dill

15 min prep + 55 min cook · serves 4

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.

1 banana (120 g) — 114 kcal / 479 kJ · 0 mg sodium
a small handful of almonds (30 g) — 171 kcal / 716 kJ · 0 mg sodium
a tub of Greek yoghurt (170 g) — 223 kcal / 935 kJ · 109 mg sodium
1 apple (100 g) — 54 kcal / 227 kJ · 1 mg sodium
with a few walnuts if you want it to hold longer

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.

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.
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.
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.
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.
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.
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.
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.
Dietary Behaviors in Psoriasis: Patient-Reported Outcomes from a U.S. National Survey
Afifi L, et al. Dermatology and Therapy. 2017. PMCID:PMC5453925.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.

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 and The psoriasis supplement trials keep disappointing, and the design is why.