28 Day Acne Program

by

You can say good-bye to acne forever and enjoy a happier, healthier, more productive life in the process.  I’ve designed an effective plan that combines good old fashion sense with up to the minute medical information.

Follow the 28 day acne-free diet program, take the appropriate nutritional supplements and use recommended topicals.  Avoid coffee, excess alcohol and tobacco, as well as sugary and starchy foods.  Exercise in moderation, practice stress-relieving and relaxation-inducing techniques and give yourself the gift of a good night’s sleep.

Important Tips

PROTEIN FIRST

Always remember to eat the protein first at every meal.  It may seem odd to eat your fish before your soup, but doing so will ensure that you will avoid a glycemic response from your meal.

SALMON
Salmon is a major component of the both the Three – Day and the Twenty-Eight plan.  The reason is simple.  Salmon is very high in protein and also essential fatty acids.  Salmon also contains DMAE, which increases skin health, tone and radiance.

ESSENTIAL FATTY ACIDS

Omega 3 Essential Fatty Acids are very important in treating and preventing acne.  In addition to eating plenty of cold water fish such as salmon, sardines, anchovies, etc add flax seed to you diet as another high quality source of the omega 3s.  Flaxseed can be purchased in any natural food store and should be stored in the freezer.  Buy a small food grinder such as those used for grinding coffee beans, nuts, etc.  Grind up a cup at a time and keep stored in the freezer.  You can then sprinkle 1 or 2 tablespoons on oatmeal, yogurt, berries, etc.  They have a delicious, nutty taste.

•    Please refer to the recommend food lists—the “good” foods can all be used interchangeably with any foods found here in the 28 day program. The complete food list can be found in The Acne Prescription book.
•    I have included many recipes in the menus listed below by award-winning Executive Chef Bernard Guillas—however feel free to mix and match—what is listed below is a guideline.  Use Chef Bernard’s recipes at will—all are wonderful and great for the skin.  Most of the recipes from Chef Bernard serve six.  When I suggest 4 – 6 oz of  chicken or fish that is a one person serving
•    Eat plenty of vegetables such as garlic and onions, broccoli and dark greens.  Fresh herbs such as oregano are also anti-oxidant rich
•    Make sure to include foods such as yogurt for the probiotics which are very beneficial for treating acne.
•    I have included something new and exciting in this program –PomWonderful™ pomegranate juice and PomWonderful™ pomegranate extract.  This slightly tart delicious fruit juice is very high in antioxidants.  A special treat can be had by adding one tablespoon of the concentrate to your yogurt.
•    Although we have included a number of delightful gourmet recipes, please also remember that 4-6 oz of baked, grilled or broiled fish or chicken breast lightly brushed with olive oil makes a simple and delicious lunch or dinner.  Add a tossed dark green leafy salad dressed with olive oil and lemon juice, a vegetable from the list of good carbohydrates and you have a healthy meal with a minimum of time and effort.  Buy your eggs at the natural food store or the health food department of your supermarket because there are eggs that are very high in the omega 3 essential fatty acids now available.
•    When baking or grilling fish or poultry, lightly brush first with olive oil
•    Feel free to substitute tofu or tempeh for fish or chicken—however if possible try to eat Alaskan salmon in some form (canned, frozen or fresh) at least three times a week for its incomparable benefits to your skin
•    Instead of rice use barley or whole oats—they make a great substitute for rice—and can be used in risotto’s, soups, stir fry’s, etc. –anywhere you would normally use rice.or other grains.
•    Green tea is a refreshing beverage whether hot or iced.  Fresh lemon is an added plus for both flavor and anti-oxidants.  Research has shown that green tea contains compounds that help us metabolize fat as well as encourage feelings of well-being

Week One
Day 1—Monday

Wake-up with an 8 oz.  glass of water
Exercise for the day Yoga

Breakfast:

  • 3 to 4 ounces Smoked Nova Scotia salmon
  • ½ cup slow cooked oatmeal
  • l teaspoon slivered almonds
  • 8 oz Green tea or water

Lunch:

  • 4 to 6 ounce turkey burger (no bun)
    Lettuce and tomato slice
  • ½ cup three-bean salad* (chickpeas, kidney and black beans dressed with olive oil and lemon juice with a minced clove of garlic)  served on a bed of cabbage leaves
  • 8 oz  water

Snack:

  • 6 oz. plain yogurt mixed with 1 tablespoon
  • PomWonderful™ Pomegranate extract
  • 8 oz. Water

Dinner:

Bedtime:

  • 1 hardboiled egg
  • 2 celery sticks
  • 3 Brazil nuts
  • 8 oz. Water

DAY 2—Tuesday

Exercise for the Day: Yoga
Wake up with 8 oz. glass of water

Breakfast:

Omelet made with 2 whole eggs
Sliced tomato
½ cup of blueberries topped with 3 chopped almonds
8 oz green tea or water

Lunch:

  • 3 to 6 ounces grilled salmon or substitute on small can of salmon
  • Salad made with 1 cup romaine lettuce lettuce, one small sliced tomato, cucumber, and red onion, 2 tablespoons chickpeas dressed with olive oil, lemon juice, and garlic
  • 1 small apple
  • 8 oz. Water

Snack:

  • ½ cup cottage cheese sprinkled with 1 tablespoon ground flaxseed
  • 2 pear
  • 8 oz. Water

Dinner :

Bedtime:

  • 2 ounces sliced roast turkey breast
  • ¼ cup pumpkin seeds
  • 2 inch wedge of honeydew melon
  • 8 oz Water

DAY 3—Wednesday

Exercise for the day:  Yoga

Wake up with 8 oz.glass of water

Breakfast:

  • 2 slices turkey bacon
  • 1 poached or over easy egg
  • ½ cup strawberries
  • 3 almonds
  • 8 oz green tea or water

Lunch:

  • 3 to 4 ounce can of tuna, shrimp or salmon
  • Sliced tomatoes and cucumbers
  • ½ cup bean salad dressed with olive oil and lemon juice
  • 8 oz. Water

Snack:

  • 6 oz. plain yogurt mixed with 1 tablespoon
  • PomWonderful™Pomegranate extract
  • 3 brazil nuts
  • 8 oz. Water

Dinner:

  • Smoked Salmon Rillette*
  • Or 4 – 6 oz grilled or baked salmon
  • 1 cup steamed asparagus
  • Butter Lettuce Salad *
  • 2” wedge of cantaloupe
  • 8 oz. Water

Bedtime:

  • 2 ounces sliced chicken or turkey breast
  • 4 almonds
  • 1  apple or pear
  • 8 oz. Water

Day 4—Thursday

Exercise for the Day:  Yoga

Wake up with 8 oz  glass of water

Breakfast:

  • ½ cup cooked oatmeal topped with 1 tablespoon ground flaxseed or chopped pumpkin seeds
  • 2 links of turkey sausage
  • ½ cup blueberries
  • 8 oz. green tea or water

Lunch:

  • 4 ounces grilled or baked chicken made into a salad (with fresh dill, chopped red onion, garlic and olive oil and lemon juice, garnish with 3 chopped almonds)
  • ½ cup steamed broccoli
  • ½ cup mixed berries
  • 8 oz  water

Snack:

  • 2 slices roast turkey breast
  • 4 cherry tomatoes
  • 3 Brazil nuts
  • 8 oz. Water

Dinner:

  • Tofu Vegetable Stir Fry* (may substitute chicken or turkey if you  don’t care for tofu)
  • 2” wedge of cantaloupe
  • 8 oz  Water

Bedtime:

  • 6 oz plain yogurt mixed with 1 tablspoon PomWonderful pomegranate extract
  • 3 almonds or hazelnuts
  • 8 oz. Water

DAY 5—Friday

Exercise for the Day: Yoga

Wake up with an 8 oz  glass of water

Breakfast:

  • 2 slices turkey bacon
  • ½ cup slow cooked oatmeal seasoned with cinnamon
  • 2 teaspoons chopped almonds
  • 2 inch wedge of cantaloupe
  • 8 oz green tea or water

Lunch:

  • 4 ounces salmon salad (finely cubed salmon fillet or canned salmon dressed with lemon juice, olive oil and dill)
  • Serve on bed of romaine lettuce
  • ½ cup lentil soup
  • 8 oz. water or green tea

Snack:

  • 2 slices turkey
  • ½ cup berries
  • 4 almonds or Brazil nuts
  • 8 oz Water

Dinner:

  • Pan Seared Organic Sonoma Chicken Breast*
  • Wilted Leeks and Swiss Chard*
  • ½ cup three bean salad (white, black and pinto beans or lentils marinated in olive oil and lemon juice, season to taste)
  • 8 oz. Water

Bedtime :

  • 6 oz. plain yogurt mixed with 1 tablespoon
  • PomWonderful™Pomegranate extract
  • 4 walnuts
  • 8 oz. Water

Day 6—Saturday

Exercise for the day: yoga

Wake up with 8 oz.  glass of water

Breakfast:

  • Omelet of 2 eggs with mushrooms and spinach
  • 1 slice of Canadian or turkey bacon
  • 2 inch wedge of honeydew melon
  • 8 oz green tea or water

Lunch:

  • 4 to 6 ounces broiled salmon
  • 1 cup Caesar salad without croutons (toss romaine lettuce with 1 clove of minced garlic, olive oil and lemon juice, top; with 1 tablespoon high quality grating cheese such as Pecorino Romano
  • 1 apple
  • 8 oz Water

Snack:

  • 6 oz plain yogurt
  • ½ cup mixed berries
  • 3 almonds
  • 8 oz. Water

Dinner:

Pistachio Almond Crusted Wild Striped Bass*
1 Cup steamed asparagus
½ Cup three bean salad (white, black and pinto beans marinated in olive oil and lemon juice, season to taste)
2 inch wedge of cantaloupe

Bedtime:

  • 2 slices roast turkey or chicken breast
  • ¼ cup pumpkin seeds
  • ½ cup cherries
  • 8 oz Water

DAY 7—Sunday

Exercise for the day:  Relaxation

Wake up with 8 oz. glass of water

Breakfast:

  • 3 to 6 ounces broiled salmon
  • ½ cup slow-cooked oatmeal
  • 2 inch wedge of cantaloupe
  • 8 oz green tea or water

Lunch:

  • Crabmeat salad made with a 6 ounce can, 1 chopped scallion, 1  chopped celery rib.  Dress with ¼ cup yogurt, juice of ½ lemon
  • Serve inside ½ avocado
  • ½  cup berries
  • 8 oz water

Snack:

  • ½ cup cottage cheese top with 1 tablespoon ground flaxseed or ¼ cup chopped pumpkin seeds
  • 1 apple
  • 8 oz Water

Dinner:

  • Apricot and Garlic Roasted Chicken with Apple Spinach Stuffing, Garden Vegetables, and Pomegranate Citrus Glaze*
  • 1 kiwi fruit
  • 8 oz. Water

Bedtime:

  • 2 slices of turkey breast
  • 4 walnuts
  • 1 pear
  • 8 oz. Water

Week Two

DAY 8—Monday
Exercise for the Day: Yoga

Wake up with 8 oz. glass of water

Breakfast:

  • 2 slice Canadian bacon or turkey bacon
  • ½  cup slow cooked oatmeal topped with 1 tablespoon ground flaxseed or 2 tablespoons chopped pumpkin seeds
  • ½ cup mixed berries (blueberries, raspberries, blackberries)
  • 8 oz  green tea or water

Lunch:

  • Tossed Greek salad made with romaine lettuce, 3 black olives, 1 ounce feta cheese, ½ sliced cucumber, 4 cherry tomatoes.  Dressed with olive oil and lemon juice and a dash of oregano
  • ½ cup of lentil soup
  • 8 oz. water

Snack :

  • 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
  • 3 Brazil nuts
  • 8 oz Water

Dinner:

Bedtime:

  • 2 oz sliced turkey or chicken breast
  • 4 almonds
  • 8 oz. water

DAY 9—Tuesday

Exercise for the day: Yoga

Wake-up with 8 oz.  glass of water

Breakfast:

  • 2 egg omelet filled with ½ cup sautéed onions and mushrooms
  • ½ cup oatmeal topped with 1 tablespoon ground flaxseed or 3 walnut halves
  • 8 oz green tea or water

Lunch:

  • 6 oz turkey burger
  • ½ cup three bean salad
  • 8 oz  Water

Snack:

  • 6 oz plain yogurt mixed with 1 tablespoon POM Wonderful pomegranate extract
  • ¼ cup pumpkin seeds
  • 1 apple
  • 8 oz Water

Dinner:

Bedtime:

  • ½ cup cottage cheese
  • ½ cup cherries
  • 4 Macadamia nuts
  • 8 oz Water

Day 10—Wednesday

Exercise for the Day: yoga

Wake up with 8 oz  glass of water

Breakfast:

  • 2 slices of turkey bacon
  • 2 poached or over easy eggs
  • ½ cup blueberries
  • 3 Brazil nuts
  • 8 oz green tea or water

Lunch:

  • 4 to 6 ounces grilled chicken
  • 2 cups vegetable barley soup
  • Large green salad with sliced tomatoes
  • 2 inch wedge of cantaloupe
  • 8 oz Water

Snack:

  • 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
  • 8 oz Water

Dinner:

  • Coastal Summer Gazpacho*
  • Jumbo Bay Shrimp and Crabmeat Salad*
  • 1 sliced Kiwi fruit
  • 8 oz water

Bedtime:

  • 2 slices chicken or turkey breast
  • 1/4 cup pumpkin seeds
  • apple
  • 8 oz Water

Day 11—Thursday

Exercise for the day: Yoga

Wake up with 8 oz glass of water

Breakfast:

  • 4 ounces smoked salmon
  • ½ cup old fashioned oatmeal topped with 1 tablespoon ground flax seedsor chopped pumpkin seeds
  • ¼ cup blueberries
  • 8 oz green tea or water

Lunch:

  • 6 ounce can of shrimp or crabmeat
  • Dressed with 1 tablespoon mayonnaise and ½ tsp dill weed
  • Serve with avocado half
  • ½ cup lentil soup
  • 8 oz water

Snack:

  • 1 hardboiled egg
  • 4 cherry tomatoes
  • 4 macadamia nuts
  • 8 oz Water

Dinner:

Bedtime:

  • 6 oz plain yogurt mixed with 1 tablespoon POM Wonderful™ Pomegranate concentrate
  • ½ cup blueberries
  • 4 almonds
  • 8 oz Water

DAY 12—Friday

Exercise for the day: yoga

Wake up with 8 oz. glass of water

Breakfast:

  • two eggs scrambled with chopped onion and green or red peppers
  • 2 slices of turkey bacon
  • 2” wedge cantaloupe
  • 8 oz green tea or water

Lunch:

  • 3 – 5 ounces of chicken salad (with chopped red onion and celery), dressed with 1 tablespoon of olive oil and lemon juice
  • Serve inside ½ avocado
  • Top with 2 tablespoons marinated chick peas
  • 8 oz water

Snack:

  • 6 oz. plain yogurt mixed with 1 tablespoon   PomWonderful™Pomegranate extract
  • 4 almonds
  • 8 oz Water

Dinner:

  • 6 ounces grilled salmon
  • Salad of romaine lettuce, avocado, and tomato
  • Dressed with olive oil and lemon juice
  • Grilled zucchini and mushroom kebobs
  • Cold water or green tea

Bedtime:

  • 2 ounces sliced turkey or chicken breast
  • 4 almonds
  • 1 apple
  • 8 oz Water
  • Take supplements with water

DAY 13—Saturday

Exercise for the day:  Aerobics

Wake up with a glass of water

Breakfast:

  • 2 – 4 ounces smoked salmon
  • ½ cup yogurt
  • 1 tablespoon chopped walnuts
  • ½ cup blueberries
  • 8 oz green tea or water
  • Take supplements with water

Lunch:

  • Grilled chicken breast
  • Green salad with ½ cup white or navy beans
  • Steamed asparagus
  • 8 oz Water
  • Take supplements with water

Snack:

  • 1 hardboiled egg
  • 2 inch wedge of cantaloupe
  • 4 macadamia nuts
  • Water

Dinner:

  • Southwestern Spiced Bluefish*
  • Chickpea and Hearts of Palm Salad*
  • 8 oz Water

Bedtime:

  • 2 slices turkey breast
  • 4 green olives
  • 4 cherry tomatoes
  • 8 oz Water

DAY 14—Sunday

Exercise for the Day:  Relaxation

Wake up with 8 oz glass of water

Breakfast:

  • 2 egg Omelet with ½ cup mushrooms
  • ½ cup oatmeal  topped with 1 tablespoon ground flaxseed
  • 2 inch wedge of cantaloupe
  • 8 oz green tea or water

Lunch:

  • Chef Salad made with 3 – 4 ounces of tuna
  • Romaine lettuce salad made with
  • ½ cup white beans
  • ¼ cup crumbled feta cheese
  • 4 cherry tomatoes
  • Slice of red onion
  • Dressed with olive oil and lemon juice
  • 8 oz water

Snack: :

  • 6 oz. plain yogurt mixed with 1 tablespoon PomWonderful™Pomegranate extract
  • 4 hazelnuts
  • 8 OZ Water

Dinner:

Bedtime:

  • ½ cup cottage cheese
  • 4 almonds
  • 1 pear
  • 8 oz. Water

View PerriconeMD products to treat acne

18 thoughts on “28 Day Acne Program

  1. excellent advice! I’ve been struggling with acne most of my life. It wasn’t until I changed my eating habits that I saw a real difference.
    thank you for the wonderful advice.

  2. THE RECIPIES HERE AND IN YOUR BOOKS ARE DELICIOUS! I USE THEM AS THE BASIS FOR PLANNING FAMILY MEALS AND KEEPING EVERYONE ON TRACK WITH “HEALTHY EATING”.

  3. Are you intentionally leaving out foods that are high in sodium? Are there any other sauces or condiments that you think would be alright? Also, is canned wild salmon still healthy even if it is high in sodium?

    • Ron, I believe ALL in moderation. Your body can do quit well without extra intake of sodium. As for the Salmon, anything fresh is best but not everyone can tolerate it or afford salmon. If it is canned Ron, I would take Wild Salmon oil with your multi-vitamins – and everyday. As for the sodium intake I do not know the amount but if too high then I would not eat it. If you already have it at home eat half and the rest next week. Maybe mush half of it, mix it in with red kidney beans, some olive oil, chives and some parsley as salad or make it into a wrap. Just do not forget – nothing is like the fresh,real thing.
      :)

  4. Pingback: Acne Control: Is There a Simple Fix?

  5. I am allergic to salmon, is there another fish that is high in dmae and omega 3s? I’d like to try a modified version of this 28 day plan. My skin isn’t bad, but I have tiny little micro acne bumps that I can’t seem to get rid of, even with harsh treatments like retin A or prosecea (a sulfur and aloe vera product) I’ve been on every acne drug ever invented.

  6. Would Dr. Perricone allow the Stop the Clock! cereal for the acne diet (because this recipe contains non fat dry milk powder)? In general, will organic non fat dry milk powder harm the acne? Thanks!

    • We wouldn’t recommend using the Stop the Clock! cereal to treat acne since people respond differently to dairy. But since the recipe calls for a small amount of milk powder (1/2 cup spread out over 12 servings), you can try it and see if it causes increased acne irritation.

  7. Gourmet may describe a class of restaurant, cuisine, meal or ingredient of high quality, of special presentation, or high sophistication. In the United States, a 1980s gourmet food movement evolved from a long-term division between elitist (or “gourmet”) tastes and a populist aversion to fancy foods.*..

    Most interesting content on our web blog
    http://www.calaguas.org/

  8. I love this menu! I’m going to try it and see how it goes. Could you offer any suggestions for snack alternatives to dairy? I’m also trying to give this up as I’ve heard dairy can affect skin.
    Also, what are your feelings on alcohol? Cut it out all together? If in moderation, what does that look like?

    Thanks!

    • Hi Rose. Dr. Perricone recommends enjoying wine sparingly, with dinner. Make sure you consume it with a meal to help avoid spikes in blood sugar.

  9. Hi I definitely want to try this!! This sounds amazing! It seems like a lot of food though is it ok not to consume all of it or does that mess up the effects of it?? Also does this help with weight loss in any way?!

  10. I don’t mean to be fussy, this diet looks incredibly effective but so expensive. I could never afford all this food.

  11. I’ve been struggling with acne, and I so want to try this 28-Day Acne Program. For some reason when I click on the Dinner portion link, the link takes me to some 404 Error? Where can I find these recipes?

*

Leave a Reply

Your email address will not be published. Required fields are marked *


*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>