The First Step to Clear Skin: Acne Elimination Diet Recipes & Tips
- Grace Harvey
- Jan 2
- 11 min read
“What’s the FIRST thing I should do to heal my acne?”
Fair question... and an important one.
Culture says that the fastest fix is the best fix. Point A-Z, quick as possible... removing any opportunity for suffering, growth, or true change.
If you're new here, welcome! My name is Grace, and my hope is that Beat the Culture would encourage you to live differently than the world... and yep, that even includes how we handle acne.
We seek Biblical wisdom in daily decisions, prioritizing following The Lord as our guide to life, and not everyone else. Seeking to live set apart as salt + light, for His glory and our good. Not to follow the culture, but to beat it... Beat the Culture.
When. it comes to health, wellness, and here specifically acne... one verse sticks out in my mind:
Proverbs 21:5: "Good planning and hard work lead to prosperity, but hasty shortcuts lead to poverty".
So rather than a hasty band aid "solution" like topical creams or antibiotics, an intentional holistic root cause approach can help you get to the source: TRULY finding healing for your acne, why it appeared in the first place, and freedom from within.
"But the holistic approach to healing acne is overhwelming."
I won't lie... it can be. Unless, there's a clear plan and a willingness for hard work.
When you’re dealing with acne (especially persistent or cystic acne), it’s easy to feel overwhelmed by all the things well intended people tell you to do. Supplements, skincare routines, hormone tests, detoxes… I tried so many of them while healing my own full-face cystic acne.
But you don't need more overwhelming information, you need a clear first step.
The answer: THE ACNE ELIMINATION DIET.
The most effective place to start is what I've named The Acne Elimination Diet (AED).
For 4 weeks (one full month), you're completely removing the five foods most commonly linked to acne inflammation and breakouts:
• Gluten
• Dairy
• Seed oils
• Refined sugar
• Eggs
This is the time to be strict. Partial elimination won’t give you clear results, and clarity is the goal here.
After 4 weeks, begin reintroducing one food at a time.
How to Reintroduce Foods (This Part Matters)
Eat only that single food for 3 days
Keep a simple food + skin log:
What you ate
When you ate it
Any changes in your skin (breakouts, inflammation, texture)
Then repeat this process with each of the five foods.
By the end, you’ll have a much clearer picture of which foods your body is sensitive to by which foods your skin reacts to. This step alone can save years of guessing.
From there, the next phase of healing looks different for everyone, but this gives you a solid, personalized foundation to build on.
Now, DON'T feel overwhelmed.
Let's make this even easier.
If you've made it this far you're serious about healing your acne... but the idea of cutting out five major food groups can feel intimidating.
That’s why I put together:
Common food swaps
AED friendly recipes
A simple grocery list
All designed to make this month realistic and doable.
Because if these foods are staples in your diet, it's totally reasonable to need a little guidance when switching things up.
I hope this helps and I’m happy to answer questions in the comments.
Feel free to drop any AED-friendly recipes or swaps you’ve found helpful too!
Acne Elimination Diet Recipes: Breakfast, Lunch, Dinner, & Snacks
Simple, satisfying meals to help reduce inflammation and support clearer skin
BREAKFAST:
Gluten free, Dairy free, Seed Oil free, Refined Sugar free, and Egg free
Breakfast was the hardest swap for me, but it was also one of the most impactful changes I've made in my health journey.
While the Acne Elimination Diet focuses on removing certain foods to identify triggers, I also want to encourage you to intentionally add supportive habits during this time. One of the most important? Prioritizing a protein-centered breakfast. I aim for 50g.
Eating a protein-centered breakfast every single morning helped stabilize my blood sugar, reduce inflammation, and set my skin up for fewer breakouts throughout the day.
Bonus tip: Not skipping meals and getting enough bioavailable protein is HUGE for clearing acne. We can go deeper into the science in another post, but for now…trust me... eat meat for breakfast!!!
Eat Meat for Breakfast (seriously)
This doesn’t have to be complicated. Some of my go-to options:
Breakfast sausage (I love Teton or Amylu, both sold in bulk at Costco)
Ground beef
Homemade breakfast meatballs
Simple, filling, and incredibly supportive for hormone balance and skin clarity.
These are one of my favorite AED staples.
I usually use ground beef and mix in whatever veggies I have on hand. They’re:
Easy to prep ahead
Perfect for grab-and-go mornings
Great hot or cold
You can get really creative here, spices, herbs, veggies... it all works.
Duck Eggs
If you have to include eggs at breakfast, swap chicken eggs for duck eggs during your AED.
They taste very similar, but they’re a completely different protein, which makes them better tolerated for many people with acne.
A classic, flexible option:
Protein base (beef, sausage, or leftovers)
Veggies
Optional potatoes if tolerated
This is a great way to use what you already have in the fridge.
Protein Smoothies
Smoothies can work on the Acne Elimination Diet — as long as they’re protein-forward.
Options I love:
Liver smoothie (don’t knock it ‘til you try it)
Taylor Dukes' roundup of AED-friendly smoothie recipes
I use this Animal Based Smoothie as an outline, swapping whey for bone broth protein and duck egg yolks instead of chicken eggs or omit.
Get creative, but always anchor your smoothie with enough protein.
LUNCH:
Gluten free, Dairy free, Seed Oil free, Refined Sugar free, and Egg free
One thing I’ve learned is that the best lunch option is often last night’s dinner. I rarely prep separate lunches unless it’s a seminary class week and I’m out of the house all day. Most of the time, I intentionally make extra servings at dinner and let that cover lunch the next day.
Lunch doesn’t need to be fancy, it just needs to be balanced and blood-sugar supportive. I typically aim for 30g-40g of protein at lunch.
If you want to prep or need something quick, cold, and portable, these are some of my go-to Acne Elimination Diet lunches.
All the classic flavors, just without the bread.
Think turkey, bacon, lettuce, tomato, avocado, and a compliant sauce or spread.
Creamy Avocado Tuna Salad or Guacamole Chicken Salad
These are protein-packed, easy to prep, and perfect for:
Lettuce wraps
Veggie dippers
Eating straight out of the bowl
Paleo Lunch Box
When I need something fast, I’ll throw together a simple lunch box or plate with:
Deli meat (always check for seed oil- and sugar-free options)
Cold veggies
Fruit
Nuts
Easy, flexible, and surprisingly filling.
Honey Garlic Meatballs + Greek Cucumber Salad
This combo hits protein, freshness, and flavor and works great as leftovers.
A great option when you want something that feels more “fun” but still supports your skin goals. Even more fun when you add tallow fries, which I've added in the dinner section!
Lunch Tip for Acne Healing
Prioritizing protein + fiber at lunch helps prevent the mid-afternoon blood sugar crash which can directly impact inflammation and breakouts later in the day.
Keep it simple. Consistency matters more than variety here.
DINNER:
Gluten free, Dairy free, Seed Oil free, Refined Sugar free, and Egg free
Easy, Acne-Friendly Meals That Heal. Dinner is where you can get creative, prep ahead, and make enough for leftovers. These meals focus on protein, healthy fats, and low-inflammatory ingredients, perfect for supporting clearer skin on the Acne Elimination Diet.
Spinach Artichoke Chicken Skillet
A creamy, flavorful one-pan dinner that’s simple to prep and packed with protein and veggies. Great for reheating the next day.
This hearty, comforting soup is perfect for cooler nights and still totally AED-compliant when you skip the traditional cream or sausage fillers.
Protein-rich and filling, this chili is a go-to when you want something cozy, spicy, and satisfying.
Classic comfort with a skin-friendly twist, just ditch the sesame oil and swap in a compliant fat like olive or avocado oil.
Option 1: Coconut Lime Rice with Mango Lime Salsa (my personal FAVORITE)
Option 2: Cauliflower rice for lower-carb
Either which way, this one's a crowd pleaser.
Rich, hearty, and fully compliant with elimination phase guidelines. My hubby actually can't have tomatoes, so it's great to have options like this for us.
Swap duck eggs or dairy-free milk mixed with ½ tsp Dijon mustard for chicken eggs.
Fry in grass-fed beef tallow (I love Lineage) for a delicious, skin-friendly fat source.
Swap 1:1 coconut sugar for brown sugar
Use coconut aminos instead of soy sauce
Nachos AED Style
I love Masa Chips or Siete Chips, grass-fed ground beef, beans, salsa, coconut yogurt + lime juice (excellent alternative to sour cream), and cilantro.
Or switch it up and make Carne Asada fries by using Carne Asada and homemade Tallow Fries with the rest of the lineup!
The Long Awaited... Tallow Fries:
Organic potatoes, grass-fed beef tallow ( (I love Lineage)!), and a pinch of mineral salt. I heat the tallow in a pan over the stovetop, slice the potatoes however I’m feeling, and toss them in. Don’t stir, let them sit for a bit, then flip once.
There are tons of recipes out there about what temperature to use, how long to fry, or how to soak and dry the potatoes. But I’m very low-maintenance: I eyeball everything, mix it up each time, and they are always amazing.
Dinner Tip for Acne Healing Acne:
Eat in order: fiber first, protein next, then fats and carbs. Dinners like these are satisfying, hormone-supporting, and often give you leftovers that make lunch a breeze — all while staying fully compliant with the Acne Elimination Diet.
DESSERT:
Gluten free, Dairy free, Seed Oil free, Refined Sugar free, and Egg free
Just because you’re on the Acne Elimination Diet doesn’t mean dessert is off-limits. It just has to be compliant! With a few smart swaps, you can enjoy sweet treats and you won't even realize they're AED friendly.
Swap duck or flax eggs for chicken eggs. Soft, chewy, and full of warming spices, perfect for a cozy snack or post-dinner treat.
Pumpkin Chocolate Chip Muffins
These are very Fall friendly muffins, but who doesn't like them year round?Almond or coconut flour, Hu chocolate chips, and coconut sugar keep these AED-compliant without compromising taste.
Yes, chocolate chip cookies are possible on AED! Just swap your flour for an almond:tapioca mix, and use duck eggs or flax eggs plus coconut sugar or maple syrup. And use Hu chocolate chips!
Bright, fruity, and naturally sweetened — a refreshing alternative to heavier desserts.
Swap duck or flax eggs
Use option 1 icing with Hu chocolate chips or homemade melted chocolate (honey/maple syrup + cocoa + coconut butter)
Pro tip: You can take almost any traditional dessert recipe and make it AED-friendly with these simple swaps: flour, sugar, eggs. After a few tries, you’ll start creating your own go-to AED desserts with ease.
SNACKS:
Gluten free, Dairy free, Seed Oil free, Refined Sugar free, and Egg free
I usually try to avoid snacking, and during the Acne Elimination Diet, you’re already being intentional with what you eat, so it’s natural to also be mindful of when you eat.
That said, if you do need a little something between meals, there are plenty of great options. Here are a few of my favorites!
Masa Chips + Salsa
A crunchy, flavorful snack that’s simple and compliant. Perfect for when you want something salty without undoing your progress.
My literal FAVORITE chip. Kevin does not approve because they are certainly on the pricier end, but if you can swing it these will change your world.
Veggies + Ranch
Classic and filling. Use a seed oil–free, sugar-free ranch to stay AED-compliant.
Mixed Nuts
A portable snack full of healthy fats and protein. Perfect for keeping blood sugar stable between meals.
Beef Sticks (I love Paleo Valley)
Protein-packed, low-prep, and ideal for busy days. Check ingredients to avoid hidden oils or sugars.
Fruits
Fruit can be a great snack, but I recommend eating it after fiber or protein to prevent blood sugar spikes (which can trigger inflammation and breakouts). Maybe opt for a beef stick or veggie first, then eat some fruit.
BOOM, just like that you've got your Acne Elimination Diet Meal Plan!!
And as if I hadn't set you up enough... here's a GROCERY LIST to go with it. Just use this as a guideline and tailor it to your specific plan + servings needed:
Acne Elimination Diet Grocery List
Protein / Meat
Grass-fed ground beef
Organic chicken breasts/thighs
Organic ground turkey
Bacon (seed oil + sugar-free)
Breakfast sausage (Teton or Amylus)
Beef sticks (Paleo Valley)
Duck eggs – breakfast, baking
Liver (optional, for smoothies)
Seafood
Tuna (BPA-free cans, seed oil free)
Vegetables
Lettuce – wraps, salads
Avocado
Cucumbers – Greek salad, snacks
Broccoli – dinner
Cauliflower rice (optional)
Zucchini – hash, stir-fry
Carrots – snacks, hash
Bell peppers – breakfast, lunch, dinner
Onion / shallots – recipes
Garlic – recipes
Artichoke hearts (fresh or jarred in water) – dinner
Mango – salsa
Fruits
Berries (strawberries, blueberries, raspberries) – snacks, desserts
Apples / pears / low-glycemic fruit – snacks, desserts
Lemon / lime – dressings, flavoring
Optional: pineapple, banana – smoothies
Pantry / Dry Goods
Almond flour – baking
Tapioca flour – baking
Coconut flour – baking (optional)
Coconut sugar / maple syrup – desserts
Hu chocolate chips – desserts
Coconut milk (unsweetened, full-fat) – desserts, sauces
Coconut aminos – sauces, stir-fry
Olive oil (extra virgin) – cooking
Avocado oil – cooking
Grass-fed beef tallow – fries, frying
Honey – optional, small amounts for desserts
Spices: cinnamon, nutmeg, cumin, chili powder, paprika, oregano, basil, black pepper, mineral salt
Baking essentials: baking powder, baking soda, vanilla extract (no cane sugar)
Dairy Substitutes
Coconut yogurt (unsweetened) – nachos, desserts (check for no fillers/seed oils)
Dairy-free milk (almond, cashew, coconut: use MALK, Three Trees, or Elmhurst. Check for no fillers or seed oils)
Nuts & Seeds
Mixed nuts (unsalted) – snacks
Almonds / cashews / macadamias (optional) – snacks, desserts
Convenience / Grab-and-Go
Vandy Crisps – snack
Pre-sliced deli meats (seed oil + sugar-free) – lunch
Masa chips – nachos, snacks
Siete Chips
Optional / Bonus Ingredients
Coconut butter – desserts
Bone broth protein powder – smoothies (I love Paleo Valley or Taylor Dukes Wellness)
Dijon mustard – egg-free baking, chicken tender swap
Salsa (check ingredients) – snacks, nachos
✅ Shopping Tips
Always check ingredient labels — hidden seed oils and sugars can sneak in.
Prioritize organic and grass-fed for meat, eggs, and produce.
Stock fridge/freezer staples for easy meal prep.
If you want to elaborate, I'll be honest... I don’t usually go out searching for Acne Elimination Diet specific recipes. The key to making this work is just to become fluent in your swaps!
For example, I can take a classic chocolate chip cookie recipe and make it AED-friendly by:
Swapping the flour for an almond:tapioca mix
Replacing sugar with coconut sugar or maple syrup
Using duck or flax eggs instead of chicken eggs
…and just like that — AED chocolate chip cookies!
The same principle works for almost any recipe. With a little time and repetition, you can turn your favorite recipes into AED-approved versions without feeling restricted.
If you want a head start, check out this post for some common swaps and tips to make the month easier and delicious.
FINAL WORDS OF ENCOURAGEMENT...
Doing an acne elimination diet can feel overwhelming, but I am hopeful that this post will equip you with all of the necessary tools to make it simple and enjoyable.
As you go grocery shopping for this month, my biggest piece of advice is to ALWAYS read ingredient labels carefully! Some of these triggers hide in packaged foods. During the full 4 weeks of the elimination diet, avoid them completely, even small amounts can affect your results.
And remember:
The culture says it’s too hard.
The culture says to rely on prescriptions and quick fixes.
The culture says natural, root cause healing isn’t worth the effort.
But we choose a different way. A slower, intentional approach that stewards our bodies from the inside out for God’s glory. Christians shouldn't blend in with the world and THIS is a way to live different, set apart... to beat the culture 😉
If this was helpful, it would mean a lot if you let me know by sharing or leaving a comment! Feel free to drop any AED-friendly recipes or swaps you’ve found helpful too!!
Love your sister in Christ,
Grace
👍🏼
This is a great resource!
Grace, this is so good!! So much thought and care. I really appreciate the effort and am excited to try this out!