Nutrition Edit

Nourish your skin from within this season 

Summer is all about sunshine, long lunches and spontaneous evenings outdoors. While it's a season to enjoy, changes in routine, travel, barbecues and a little more rosé than usual can sometimes leave us feeling less energised than we'd like. 

If your skin is looking a little lacklustre or you're feeling sluggish after a busy few weeks, a gentle reset can help you feel more like yourself again. 

Rather than restricting food or following an extreme cleanse, this three-day plan focuses on nourishing whole foods that naturally support healthy blood sugar balance, gut health and hydration—helping you restore your energy while supporting healthy, radiant-looking skin. 

Expect colourful vegetables, quality protein, healthy fats and plenty of fibre, alongside simple lifestyle habits that allow your body to do what it does best. 

 

Your daily foundations 

Throughout the three days, aim to: 

• Eat three balanced meals each day with plenty of colourful vegetables.  

• Include a source of protein with every meal.  

• Prioritise healthy fats such as avocado, olive oil, nuts and seeds.  

• Stay well hydrated with 2-2.5 litres of water daily.  

• Aim for a 12-hour overnight fast between dinner and breakfast.  

• Minimise foods high in added sugar and ultra-processed snacks.  

• Leave around four hours between meals where possible.  

• Walk outdoors for at least 30 minutes each day.  

• Choose seasonal summer produce wherever possible.  

 

Simple rituals for body and mind 

Alongside nourishing meals, small daily habits can make a meaningful difference. 

• Enjoy 2-3 cups of herbal tea throughout the day.  

• Spend 10 minutes practising mindfulness, breathwork or gentle stretching.  

• Swap evening screen time for reading or an early walk.  

• Dry body brush before your morning shower if you enjoy it.  

• Finish your shower with 30-60 seconds of cool water for an invigorating start to the day.  

For additional gut support, consider Skin Integrate 28, combining prebiotics, live bacteria and botanical ingredients to complement a balanced diet. 

 

I'd also completely refresh the recipes. Instead of autumn-style squash, stews and soups, I'd lean into foods that feel seasonal and lighter while still supporting skin health. 

DAY 1 

Breakfast 

Greek yoghurt parfait with berries, chia seeds, walnuts and cinnamon 

or dairy-free coconut yoghurt if preferred. 

 

Lunch 

Chilled Green Gazpacho 

A refreshing blend of cucumber, avocado, spinach, fresh herbs, lemon and olive oil, topped with toasted pumpkin seeds. 

(Perfect for summer and rich in healthy fats.) 

 

Dinner 

Grilled Salmon with Courgette Ribbons & Herb Salsa Verde 

Served with roasted baby tomatoes and asparagus. 

Rich in omega-3 fatty acids to support healthy skin. 

 

DAY 2 

Breakfast 

Herby Omelette with Spinach, Tomatoes & Avocado 

Finished with fresh basil and a drizzle of extra virgin olive oil. 

 

Lunch 

Butter Bean, Tomato & Basil Salad 

With cucumber, rocket, olives and lemon dressing. 

A high-fibre, Mediterranean-inspired lunch that's ideal for warmer days. 

 

Dinner 

Lemon Chicken with Charred Courgettes & Green Beans 

Served alongside cauliflower mash or grilled aubergine. 

 

DAY 3 

Breakfast 

Summer Green Smoothie Bowl 

Blend together: 

• spinach  

• avocado  

• frozen mango  

• cucumber  

• chia seeds  

• unsweetened almond milk  

Top with pumpkin seeds and fresh berries. 

 

Lunch 

Rainbow Crunch Salad 

With grilled chicken (or tofu), shredded red cabbage, carrots, radishes, edamame, herbs and a sesame-lime dressing. 

 

Dinner 

Mediterranean Baked Cod 

Served with roasted peppers, tomatoes, olives, courgettes and fresh herbs.