Psoriasis meal plan, heart-healthy plates.
Psoriasis is linked with a higher risk of heart disease, so the pattern that fits is the one that looks after your heart. This week is Mediterranean-style, with fish twice a week, beans, whole grains and olive oil. Alma can fit it to your goal.
Built from NPF, AHA and Dietary Guidelines advice.
The rules
Three habits do most of the work
Fish twice a week
Salmon, mackerel, sardines or trout, baked or tinned in olive oil.
Olive oil over butter
Swap saturated fat for olive oil, nuts and avocado.
Go easy on alcohol
Fewer drinks, or none. The Dietary Guidelines say to drink less.
Sample week
Seven days of psoriasis-friendly meals
1,550 to 1,750 calories a day, low in saturated fat and high in fiber. Scale portions to your needs. Find your number
Psoriasis is linked with a higher risk of heart disease, so ask your clinician to check your blood pressure, cholesterol and blood sugar. Ask before you start a gluten-free diet or any supplement, and keep taking your psoriasis medicine.
Day 1Monday
BreakfastYogurt with peaches and flax1 cup plain low-fat yogurt, 1 peach, 1 tbsp ground flaxseed, 1 tbsp walnuts
LunchTuna, tomato and white bean salad1 can tuna in water, ½ cup white beans, cherry tomatoes, red onion, 1 tbsp olive oil, 1 whole-grain pita
SnackBanana with peanut butter1 banana, 1½ tbsp peanut butter
DinnerLentil and vegetable stew1½ cups lentil stew with tomatoes and carrots, 1 slice whole-grain bread, 1 tsp olive oil, 5 olives
About 1,570 kcal85 g protein36 g fiber
Day 2Tuesday
- BreakfastOatmeal with apple and cinnamon1 cup cooked oatmeal, 1 apple, 1 tbsp almond butter, cinnamon
- LunchChickpea and spinach stew1½ cups chickpea and spinach stew, ¾ cup cooked brown rice, 1 tsp olive oil
- SnackCarrots with hummus1 cup carrot sticks, ⅓ cup hummus
- DinnerBaked salmon with barley and greens5 oz salmon, 1 cup cooked barley, 2 cups kale with 2 tsp olive oil
About 1,700 kcal73 g protein44 g fiber
Day 3Wednesday
- BreakfastToast with cottage cheese and tomato2 slices whole-grain toast, ½ cup low-fat cottage cheese, sliced tomato, 1 tsp olive oil, black pepper
- LunchRoast vegetable and quinoa bowl1 cup cooked quinoa, roasted zucchini, pepper and onion with 1 tbsp olive oil, ½ cup chickpeas, lemon
- SnackOrange and pistachios1 orange, 1 oz pistachios
- DinnerTurkey and vegetable chili1½ cups turkey and bean chili (4 oz turkey, ½ cup beans) over ½ cup cooked brown rice, 1 tbsp plain yogurt, side salad with 1 tsp olive oil
About 1,600 kcal86 g protein38 g fiber
Day 4Thursday
- BreakfastMuesli with yogurt and berries½ cup muesli, ¾ cup plain yogurt, ¾ cup mixed berries
- LunchSardines on rye with cucumber salad1 can sardines in olive oil, 2 slices rye bread, cucumber and dill salad with 2 tsp olive oil
- SnackGreek yogurt with honey and walnuts¾ cup plain Greek yogurt, 1 tsp honey, 2 tbsp walnuts
- DinnerHerb chicken with cannellini beans5 oz chicken breast, ¾ cup cannellini beans with tomato and rosemary, 2 cups spinach, 2 tsp olive oil
About 1,570 kcal122 g protein27 g fiber
Day 5Friday
- BreakfastSpinach and mushroom omelet2 eggs, spinach, mushrooms, 1 tsp olive oil, 1 slice whole-grain toast, 1 orange
- LunchSplit pea soup with bread2 cups split pea soup with carrots, 1 slice whole-grain bread, 1 tsp olive oil
- SnackGrapes with almonds¾ cup grapes, ½ oz almonds
- DinnerBaked cod with tomato and olives6 oz cod, 1 cup potatoes mashed with milk and no butter, 1½ cups green beans, 1 tbsp olive oil, chopped olives
About 1,580 kcal91 g protein36 g fiber
Day 6Saturday
- BreakfastBuckwheat pancakes with blueberries3 buckwheat pancakes (4 inches each), ½ cup blueberries, 2 tbsp plain yogurt
- LunchBarley and roasted vegetable salad1 cup cooked barley, roasted carrots and beets with 1 tbsp olive oil, 1 oz feta, pumpkin seeds
- SnackEdamame with lemon1 cup shelled edamame, lemon, pinch of salt
- DinnerSalmon traybake with new potatoes5 oz salmon, 1 cup new potatoes, 1½ cups asparagus and cherry tomatoes, 2 tsp olive oil
About 1,710 kcal87 g protein38 g fiber
Day 7Sunday
- BreakfastWaffle with ricotta and raspberries2 whole-grain waffles, ⅓ cup part-skim ricotta, ½ cup raspberries
- LunchChicken, rice and vegetable soup1½ cups chicken and vegetable soup with 4 oz chicken and ½ cup brown rice, 1 slice whole-grain bread, 1 tsp olive oil
- SnackPear with dark chocolate1 pear, ½ oz dark chocolate
- DinnerBaked trout with couscous and chard5 oz trout, 1 cup cooked whole-wheat couscous, 2 cups chard with 2 tsp olive oil, lemon
About 1,570 kcal97 g protein31 g fiber
Shopping list
What to buy
Most days
Now and then
Ask your clinician about vitamin D and about testing before any gluten-free diet.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What foods should you avoid with psoriasis?
There is no single food to cut. The 2018 National Psoriasis Foundation review (Ford et al.) found low-quality evidence for specific foods and diet patterns, with firmer support only for particular groups. Talk with your clinician about your health goals.
Does a gluten-free diet help psoriasis?
Only for some people. The National Psoriasis Foundation board weakly recommends a gluten-free diet only for people who test positive for serologic markers of gluten sensitivity. Get tested first, because cutting out wheat on a guess can leave gaps.
Do supplements help psoriasis?
The evidence is limited. The 2018 review weakly recommends vitamin D supplements for people with psoriatic arthritis, and found low-quality evidence for specific nutrients. Ask your clinician before you add anything, and keep taking your prescribed psoriasis medicine.
Is psoriasis linked to heart disease?
Yes. Mayo Clinic lists cardiovascular disease among the complications of psoriasis. That is why this week follows a heart-healthy Mediterranean pattern: fish twice a week, olive oil instead of butter, beans, whole grains and plenty of vegetables.
Can alcohol make psoriasis worse?
The 2025-2030 Dietary Guidelines for Americans say to consume less alcohol. Ask your clinician what fits you and your psoriasis medicine.
Will this meal plan clear my skin?
No. Food is not a substitute for psoriasis care. This week is built to support your heart and overall health alongside the medicine your dermatologist prescribes, and it keeps meals simple enough to repeat.
How many calories is this meal plan?
About 1,550 to 1,750 calories a day, with 75 to 120 grams of protein and 27 to 44 grams of fiber. Fish, beans, nuts and olive oil are the main fats. Scale portions to your needs.
How does Alma help with psoriasis?
Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. That score rewards fish, beans and vegetables, and shows where the saturated fat sits.
Sources
Written by Alma from the sources below and reviewed November 4, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- Ford AR, et al. Dietary recommendations for adults with psoriasis. JAMA Dermatol, 2018
- Mayo Clinic: Psoriasis, symptoms and causes
- American Heart Association: Saturated fat
- American Heart Association: Fish and omega-3 fatty acids
- Dietary Guidelines for Americans, 2025-2030
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.