ACNE-FREE

MEALS
by
SHAVE AND SUAVE
 I guess you already know
what this is about.
Well it consists of food
suggestions to eat and food
not to with a 30-days meal
plan.

Note: I might not get all the

foods but this is all I could
find. My new discoveries will
alww be shared on my
YouTube channel.

Let’s get on with it. With

patience and consistency
you will get what you want. I
promise
FOOD TO AVOID

Processed Carbohydrates
White bread
Corn flakes
Puffed rice
Potato chips
Doughnuts
Pastries

Sugary drinks
soda
Sport drinks
Energy drinks
Coffee
Sweetened tea
Chocolate milk

Refined grains
White Rice
Pasta made with white
flour
Other foods made with
white flour
FOOD TO AVOID

Diary products
Milk
Butter
Cheese
Yogurt
Ice cream

Common food allergens

Soy
Nuts
Gluten
Shellfish

Fast foods
Burgers
Nuggets
Hot dogs
French fries

Others
Alcohol
Skin-healthy foods

Antioxidant-rich fruits and

vegetables
Blueberries
Citrus fruits (oranges,
lemons)
Carrots
Apricots
Spinach
Tomatoes

Anti-inflammatory foods
Salmon
Mackerel
Flaxseeds
Chia seeds
Walnuts
Almonds
Avacado
Whole grains
Whole grains oats
Whole-wheat bread
Brown rice
Quinoa
Skin-healthy foods

Other fruits
Mangoes
Kiwi
Kale
Broccoli

Spices
Turmeric

Meats
Turkey
30 days meal
To get
Clear and sharp
skin
 Day 1
Breakfast: Mango and Kiwi Shake (with flaxseeds
and chia seeds)
Lunch: Spinach and Salmon Salad with a Turmeric
Vinaigrette
Dinner: Grilled Turkey with Quinoa and Broccoli

Day 2
Breakfast: Blueberry and Flaxseed Shake
Lunch: Avocado and Tomato Whole Wheat Bread
Sandwich
Dinner: Mackerel with Brown Rice and Steamed
Carrots

Day 3
Breakfast: Apricot and Almond Shake
Lunch: Kale and Avocado Salad with Lemon Dressing
Dinner: Baked Salmon with Quinoa and Steamed
Broccoli

Day 4
Breakfast: Kiwi and Chia Seed Shake
Lunch: Turkey and Spinach Wrap
Dinner: Grilled Mackerel with Brown Rice and
Sautéed Spinach
 Day 5
Breakfast: Blueberry and Almond Shake
Lunch: Tomato and Spinach Omelette
Dinner: Baked Chicken with Whole Wheat Bread and a
Side of Steamed Carrots

Day 6
Breakfast: Mango and Flaxseed Shake
Lunch: Quinoa Salad with Avocado, Tomatoes, and Kale
Dinner: Grilled Turkey with Brown Rice and Sautéed
Spinach

Day 7
Breakfast: Apricot and Walnut Shake
Lunch: Spinach and Tomato Whole Wheat Wrap
Dinner: Baked Salmon with Quinoa and Steamed Broccoli

Day 8
Breakfast: Kiwi and Chia Seed Shake
Lunch: Avocado and Salmon Salad with a Turmeric
Vinaigrette
Dinner: Turkey Stir-fry with Brown Rice and Carrots
 Day 9
Breakfast: Blueberry and Flaxseed Shake
Lunch: Kale and Tomato Omelette
Dinner: Grilled Mackerel with Quinoa and
Steamed Broccoli

Day 10
Breakfast: Mango and Almond Shake
Lunch: Spinach and Turkey Wrap
Dinner: Baked Chicken with Brown Rice and
Sautéed Spinach

Day 11
Breakfast: Apricot and Walnut Shake
Lunch: Tomato and Avocado Whole Wheat Bread
Sandwich
Dinner: Grilled Salmon with Quinoa and Carrots

Day 12
Breakfast: Kiwi and Chia Seed Shake
Lunch: Avocado and Spinach Salad with Lemon
Dressing
Dinner: Turkey Stir-fry with Brown Rice and
Kale
 Day 13
Breakfast: Mango and Almond Shake
Lunch: Tomato and Turkey Omelette
Dinner: Grilled Salmon with Brown Rice and
Sautéed Spinach

Day 14
Breakfast: Mango and Flaxseed Shake
Lunch: Quinoa Salad with Avocado, Tomatoes, and
Kale
Dinner: Grilled Turkey with Brown Rice and
Sautéed Spinach

Day 15
Breakfast: Kiwi and Chia Seed Shake
Lunch: Turkey and Spinach Wrap
Dinner: Grilled Mackerel with Brown Rice and
Sautéed Spinach

Day 16
Breakfast: Blueberry and Almond Shake
Lunch: Tomato and Spinach Omelette
Dinner: Baked Turkey with Whole Wheat Bread
and a Side of Steamed Carrots
Have you started seeing
nice change?

I hope you eat and also do

the other tips I give on my
youtube channel

Scan code to my
youtube channel

Scan code to my
instagram
 Day 17
Breakfast: Blueberry and Flaxseed Shake
Lunch: Mackerel and Spinach Whole Wheat Wrap
Dinner: Baked Chicken with Quinoa and Steamed
Broccoli

Day 18
Breakfast: Apricot and Walnut Shake
Lunch: Spinach and Tomato Whole Wheat Wrap
Dinner: Baked Salmon with Quinoa and Steamed
Broccoli

Day 19
Breakfast: Kiwi and Chia Seed Shake
Lunch: Avocado and Salmon Salad with a Turmeric
Vinaigrette
Dinner: Turkey Stir-fry with Brown Rice and
Carrots

Day 20
Breakfast: Blueberry and Flaxseed Shake
Lunch: Kale and Tomato Omelette
Dinner: Grilled Mackerel with Quinoa and Steamed
Broccoli
 Day 21
Breakfast: Blueberry and Flaxseed Shake
Lunch: Kale and Tomato Omelette
Dinner: Grilled Mackerel with Quinoa and Steamed
Broccoli

Day 22
Breakfast: Mango and Almond Shake
Lunch: Spinach and Turkey Wrap
Dinner: Baked Chicken with Brown Rice and Sautéed
Spinach

Day 23
Breakfast: Mango and Kiwi Shake (with flaxseeds
and chia seeds)
Lunch: Spinach and Salmon Salad with a Turmeric
Vinaigrette
Dinner: Grilled Turkey with Quinoa and Broccoli

Day 24
Breakfast: Apricot and Walnut Shake
Lunch: Tomato and Avocado Whole Wheat Bread
Sandwich
Dinner: Grilled Salmon with Quinoa and Carrots
 Day 25
Breakfast: Blueberry and Flaxseed Shake
Lunch: Avocado and Tomato Whole Wheat Bread
Sandwich
Dinner: Mackerel with Brown Rice and Steamed
Carrots

Day 26
Breakfast: Kiwi and Chia Seed Shake
Lunch: Avocado and Spinach Salad with Lemon
Dressing
Dinner: Turkey Stir-fry with Brown Rice and
Kale

Day 27
Breakfast: Kiwi and Chia Seed Shake
Lunch: Mackerel and Spinach Whole Wheat Wrap
Dinner: Turkey Stir-fry with Brown Rice and
Carrots

Day 28
Breakfast: Apricot and Walnut Shake
Lunch: Spinach and Tomato Whole Wheat Wrap
Dinner: Baked Salmon with Quinoa and Steamed
Broccoli
 Day 29
Breakfast: Mango and Flaxseed Shake
Lunch: Quinoa Salad with Avocado,
Tomatoes, and Kale
Dinner: Grilled Turkey with Brown Rice
and Sautéed Spinach

Day 30
Breakfast: Apricot and Walnut Shake
Lunch: Tomato and Avocado Whole
Wheat Bread Sandwich
Dinner: Grilled Salmon with Quinoa and
Carrots

I guess by now you

already have glowing
and clear skin
Thank you

Scan code to my
youtube channel

Scan code to my
instagram