Healthy skin from the inside out

Research shows that certain foods can play a role in keeping skin looking youthful. This week's meal plan includes foods that keep skin looking its best and help with weight loss at the same time, including strawberries, flaxseeds, green leafy vegetables and almonds. And don't forget about water - it's calorie-free and the easiest, least expensive way to healthy-looking skin. This sample weight-loss meal plan is intended for an overweight, moderately active healthy woman. People with higher energy needs, including men who are also looking to lose weight, should follow the bigger appetite option. For best results, drink at least two to three litres of water everyday (or 30-35ml of water per kilogram of body weight), exercise regularly and space meals evenly. Anyone attempting this meal plan should first consult a doctor.

Breakfast 125ml ful medames with half a small (15cm) wholewheat Arabic bread (such as Modern Bakery wholemeal flat bread), one orange. Snack 250ml sliced strawberries with 250ml low-fat yogurt. Lunch 375ml lentil soup (such as Baxters Healthy Choice Tomato and Brown Lentil), half a slice dense rye bread (such as Delba Backbetrieb) with 15ml mashed avocado. Snack One sliced red pepper with 60ml hummus (such as LuLu's own brand). Dinner 90g grilled chicken breast with 15ml pesto (such as Sacla Italia Classic), 150ml brown rice, 250ml steamed snap beans drizzled with 5ml olive oil and lemon juice.

Breakfast 175ml oatmeal (such as Quaker Instant Cinnamon Spice) prepared with water, one peach, seven unsalted, dry-roasted almonds. Snack Blend 250ml low-fat milk with 125ml sliced strawberries and half a banana.

Lunch 500ml spinach tossed with 90g grilled hammour, 60ml cooked quinoa, seven cashews, 125ml each sliced mango and red capsicum and 15ml calorie-reduced vinaigrette dressing (such as Home Brand Delightfully Light Italian). Snack 250ml low-fat yogurt. Dinner 90g grilled salmon with 5ml grainy Dijon mustard and honey; 150ml cooked wholewheat couscous (such as Suma); 500ml spinach tossed with 250ml sliced vegetables and 15ml low-calorie vinaigrette.

Breakfast 250ml low-fat milk blended with 125ml each papaya and strawberries; one slice wholegrain bread with 5ml non-hydrogenated margarine (such as Flora Original). Snack 125ml pudding (such as Carrefour Dessert Cream), one apple. Lunch One slice dense pumpernickel bread (such as Delba Backbetrieb) with 60ml water-packed tuna, 15ml reduced-calorie mayonnaise (such as American Garden Light), sliced tomato and lettuce; 250ml tabbouleh. Snack Four dates, 125ml low-fat yogurt. Dinner One small wholewheat Arabic bread stuffed with 125ml black beans, 60ml shredded cheese, 125ml sliced red capsicum, 30ml salsa (such as Poco Loco Hot Salsa Mexicana), lettuce and tomato.

Breakfast One slice wholegrain bread with 15ml peanut butter, one grapefruit. Snack 250ml low-fat yogurt with 15ml ground flaxseeds (such as Hodgson Mill).

Lunch 375ml lentil soup with four wholewheat saltine crackers (such as Garden Wheat), one apple. Snack 250ml strawberries with 60ml toasted oats, 250ml low-fat milk. Dinner 90g grilled lean lamb loin with 150ml cooked quinoa (such as Bohlsener Muhle Organic Quinoa) and 250ml each steamed spinach and carrots.

Breakfast Half a small wholewheat Arabic bread with one sliced banana and 15ml peanut butter. Snack One sliced red capsicum with 60ml hummus. Lunch 500ml spinach tossed with 90g grilled chicken breast, 125ml sliced strawberries, seven unsalted, dry roasted almonds, 125ml carrot and sliced red onions with 15ml vinaigrette; half a slice dense rye bread with 15ml mashed avocado. Snack 250ml low-fat milk blended with 125ml sliced strawberries and one banana. Dinner 375ml minestrone soup, half a slice dense rye bread with 5ml non-hydrogenated margarine, 500ml spinach tossed with 250ml sliced raw vegetables and 15ml calorie-reduced vinaigrette dressing.

Breakfast One poached egg on two slices wholegrain bread with one sliced tomato; one peach. Snack Medium (375ml) low-fat latte. Lunch Half a small wholewheat Arabic bread stuffed with 90g grilled lean beef strips, 60ml shredded cheese, 250ml tabbouleh, 30ml salsa, sliced tomato and lettuce. Snack 250ml cauliflower with 60ml hummus. Dinner 90g grilled mackerel with 150ml sweet potato, 250ml each steamed spinach and carrots.

Breakfast 175ml high-fibre cereal (such as Kellogg's Bran Flakes) with 250ml low-fat milk and 125ml blueberries. Snack One apple with 15ml peanut butter. Lunch One slice dense rye bread with 60ml canned salmon, 30ml reduced-calorie mayonnaise, fresh dill, lemon juice, lettuce and tomato; 250ml low fat yogurt; 500ml spinach tossed with 250ml sliced raw vegetables and 15ml calorie-reduced vinaigrette.

Snack Seven unsalted almonds. Dinner 250ml wholewheat pasta tossed with 90g chicken breast, sliced tomato, sliced courgette, ginger, garlic and lemon juice. For bigger appetites, choose any five of the following healthy skin add-ons each day: one piece of fruit, 60g cooked fish, poultry or meat, 60ml hummus, 175ml low fat yogurt or labneh, 150ml cooked quinoa, 15ml peanut butter or 500ml mixed vegetables.