Skin Food Meal Prep

Skin Food Meal Prep

Here it is! The grocery list, guide, and full recipes for all of the skin-healthy dishes I’ve been sharing with Sarah from @theskintervention on Instagram over the last few weeks.

If you want to make this as a one-day prep, it will take about an hour of shopping and 2-3 hours of prepping and cooking. I strongly recommend you read through everything before you begin. If you just want one of the recipes, scroll on down!

First things first: You’ll need groceries! You might have some of these things on hand already.



3-4 medium avocados
4 bell peppers
Small bag baby carrots
3 medium red onions
Cherry tomatoes
Button mushrooms
Fresh baby spinach
1.5 lbs baby potatoes (or any thin-skinned potatoes, just cube them first if they are big)
Broccoli (enough for 4 cups of florets)


2 cans kidney beans
1 28oz can crushed or diced tomatoes
1 8oz can tomato sauce
1 can unsweetened full-fat coconut milk
Avocado oil (or other high-heat neutrally flavored oil)
Toasted sesame oil
Almond butter
Vanilla protein powder
3.5 oz dark chocolate bar that you like (4oz would be fine)
Balsamic vinegar
Extra virgin olive oil
Soy sauce
Rice vinegar (you can substitute apple cider or white wine vinegar, just add a 1/4 tsp of honey as well)


Chili powder
Garlic powder

Fridge section

Hummus (or greek yogurt for pesto dip)
Prepared pesto (your favorite)
Almond milk

Freezer section

Frozen blueberries


Full filet of salmon
1 lb ground beef or turkey
1 package bacon (10-12 oz usually)


Guidelines for one-day prep (should take 2-3 hours

1. Chop your veggies: onions and peppers for chili, pepper strips for snacks. Broccoli florets for salmon. Cucumber, mushroom and onion for salads. Set aside avocados for chili and salads.

2. Make the chocolate pudding in a bowl set over a pot of simmering water. Pour into ramekins and refrigerate.

3. Boil eggs in the pot you used to simmer water for the double boiler. Everyone has their own method for hard boiled eggs, but mine is best. Boil your water, add your eggs, set a timer for ten minutes, stop the cooking by running cold water into the pot until the water is entirely cool. Easy to peel, consistent results every time.

4. Make chili through step 4, let it simmer while you…

5. Preheat the oven to 425 for potatoes and broccoli, chop your bacon, unwrap your salmon and get it seasoned with salt and pepper and garlic powder. Get potatoes and broccoli roasting while you…

6. Make pesto dip if you wanna: 3T pesto, ½ cup greek yogurt, salt and pepper to taste. OR just buy some hummus for those veggie sticks.

7. Make balsamic pesto dressing

8. Make sesame dressing

9. Put bacon in the oven followed by salmon 12-14 minutes later. 

10. Assemble smoothie ingredients in jars or tubs (apart from the almond milk that stays liquid)

11. Check on the chili, taste it and salt. Let it cool, pack it up for later, reheat and eat within 3-5 days.

12. Set aside salmon and bacon for salads, have the rest for dinner THAT DAY with potatoes and broccoli and pesto.


Salted dark chocolate coconut milk pudding

1 3.5 oz bar of dark chocolate (go with one you wouldn’t mind eating straight)
1 can full fat coconut milk
Salt, to taste (plus flaky fancy stuff if you have it to decorate the top)
Optional: additional sweetener like stevia or just a teeny bit of plain old sugar

1. Melt chocolate in a bowl set over a small pot of gently simmering water (low heat).

2. Add melted chocolate to coconut milk in a blender or food processor and blend until well incorporated.

3. Taste for sweet/salty balance and divide evenly into 4 cups. Chill in the fridge for at least 4 hours.

4. Top with fancy salt right before serving (if you want).


Blueberry Almond Butter Smoothie

3 oz frozen almond milk (or whatever milk you like, about 4-5 regular cubes – this makes the smoothie thick like a frosty)
⅓ cup frozen blueberries
Small handful fresh spinach
1 T almond butter
1 scoop vanilla protein powder (your favorite)
½ cup almond milk (may need more depending on your blender)
Pinch of salt

1. Blend everything on low speed until incorporated.

2. Stop the blender and scrape everything down.

3. Blend again on higher speed until smooth.



2 medium onions
2 bell peppers (any color, I had a club pack so I used the red ones)
1-2 T olive oil or avocado oil (or any that is light in flavor, though I’ve used butter before and it’s good too)
2 t cumin
3 T chili powder
½ tsp garlic powder
1 lb ground beef or turkey
28 oz can diced or crushed tomatoes (I usually prefer crushed but used diced for these photos)
8 oz tomato sauce
2 15 oz cans of kidney beans (only lightly drained)
Salt to taste

1. Preheat a dutch oven or large pot over medium heat, saute onions and peppers in oil until translucent and lightly browned.

2. Add cumin, chili powder, garlic powder, and a good pinch of salt (you’ll add more salt at the end).

3. Add ground beef, cook and break up with a spoon until browned.

4. Add both cans of tomatoes and both cans of kidney beans. I like to leave most of the bean liquid in there because it’s magic and makes the chili thicker and more awesome.

5. Reduce the heat to low and simmer for at least an hour or until the chili is thick and reduced by about ¼-⅓. Taste and add salt to your liking.


Salmon with broccoli, potatoes, bacon, and pesto

1 package bacon, diced
1 full filet of salmon
About 1.5 lbs baby potatoes
About 4 cups broccoli florets
Avocado or other high-heat oil
Garlic powder

1. Preheat oven to 425F. Lay out baby potatoes on baking sheet and drizzle with oil. Sprinkle with salt and pepper and garlic powder. Roast potatoes 15 minutes.

2. Take the potatoes out of the oven and scoot them to one side of the pan. Add your broccoli to the pan, drizzle with oil, season with salt and pepper and put the baking sheet back in the oven for 20 minutes.

3. On a new baking sheet (or the same one if you’d rather reduce dishes, just put the potatoes and broccoli in a serving bowl) spread your diced bacon out in a single layer and roast for 12-14 minutes (thicker bacon will need a few more minutes).

4. Scoot your bacon to the outside of the pan and lay your salmon in the middle. Drizzle salmon with a tiny bit of oil (or some of that bacon fat) and season with salt, pepper, and garlic powder. Roast for 14-15 minutes for medium, 16-17 for well-done. (If you have a thermometer, 130 is medium and 140 is well done)

5. RESERVE AT LEAST HALF OF THE BACON AND SOME (⅓? reader’s call here) SALMON FOR SALADS (I know it hurts).

6. Serve salmon, potatoes, and broccoli topped with diced bacon and pesto


Sesame salmon salad

¼ cup mayo
2T almond butter
1T soy sauce
1T sesame oil
1T rice vinegar

Sliced cucumber
Sliced onion
Sliced avocado
Leftover salmon
Leftover bacon

Salmon needs to be eaten the next day after you cook it for it to taste good!

Dress about 3 cups spinach with a bit of sesame dressing. Top with cucumber, onion, salmon (leave cold or reheat in microwave for 30 seconds max), avocado, bacon, and more sesame dressing.


Spinach salad with balsamic pesto dressing

3T pesto
3T balsamic vinegar
2T olive oil
Salt and pepper to taste.

Sliced avocado
Sliced tomato
Sliced hard boiled egg
Sliced mushrooms
Sliced onion
Leftover crumbled bacon

Dress about 3 cups spinach with pesto dressing, top with avocado, tomato, sliced egg, mushroom, bacon, onion, and more balsamic dressing.


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