Dr Perricone 3 Day Diet Shopping List

How do you look the day after you eat fast food? The pasty, puffy face that you experience is a result of the inflammatory response to what you ate.

Just as pro-inflammatory food has an immediate impact on your appearance, anti-inflammatory foods can have an immediate effect, which may be surprising. However, Dr.Perricone has come up with a diet that can take years away in just 3 days. Eating an anti-inflammatory, wrinkle-free diet for a short period of time will enable you to experience dramatic positive changes in not just how you look, but how you feel.

So how do you start the Dr Perricone 3 Day Diet? It starts with filling up your shopping cart correctly.

The Shopping List

To prepare for your 3 day diet, Dr Perricone recommends equipping your kitchen with the following anti-inflammatory foods.

For the main course (breakfast, lunch, or dinner):

  • 1 dozen fresh eggs.
  • Old-fashioned oatmeal. (Instant oatmeal will rapidly raise your blood sugar, triggering a burst of inflammation.)
  • 1 1/2 to 1 3/4 pounds of fresh salmon minimum, cut into 6 portions.
  • 8 ounces of thinly sliced, low-salt turkey or chicken breast.
  • 1 can of sardines packed in olive oil, or 1 can of low-sodium tuna packed in water.

Low-glycemic fruits:

  • 2 ripe cantaloupes
  • 1 pint of strawberries
  • 1 pint of blueberries
  • 1/2 pint of raspberries
  • 1/2 pint of blackberries
  • 3 green (e.g. Granny Smith) apples
  • 2 pears or an additional 2 green apples
  • 2 lemons

Green vegetables:

  • 1 pound of asparagus
  • 1 pound of broccoli
  • 1 pound of fresh spinach
  • 2 heads of romaine lettuce

Good sources of healthy fats:

  • Olives, fresh or canned
  • Raw, unsalted almonds
  • Hazelnuts
  • Macadamia nuts
  • 8-ounce bottle of extravirgin olive oil

Finally, 3 or 4 gallons of spring water. The Dr Perricone 3 Day Diet calls for six 8- to 12-ounce servings of water and an additional 2 glasses of water minimum throughout the day. Try keeping fresh water at your desk at work or in your car.

What’s the Point of the Dr Perricone 3 Day Diet?

Okay, so you have the ingredients. But why? What can you expect from this diet?

If you stick closely to the diet, you will achieve better results than if you stray. After 3 days, you will be on your way to controlling inflammation and fluid retention, which is important for achieving glowing skin and boosted energy.

This diet is restrictive in nature to ensure quick results. The Dr Perricone 28-Day Wrinkle-Free Program is less restrictive in nature, so it is more realistic to stick to long term. But when you need an extra lift, say for your child’s graduation, just return to the 3 Day Diet to cleanse your system fast.

Have you tried the Dr Perricone 3 Day Diet? Share your results below.

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226 Comments • Please comment below


  1. I left my job and wonderful life in CA to return to MA to care for my mother suffering from dementia. I wanted her to stay in her home. After a year and half of caring for her, she passed away in her beloved home with family at her side. All wonderful except in the process the stress and anxiety caused havoc on my face. I aged ten years and cry every time I look in the mirror. My finances took a hit when I moved. I can’t afford to spend money on me. Please help.

  2. I would like to purchase the menues for the Perricone three day diet.
    (if there are any available)

  3. I recently gave birth to a healthy baby girl and maintained a healthy weight throughout my pregnancy. However, my skin is a bit blotchy and seem to have developed cystic type acne to my neck and lower part of my cheeks. I have NEVER had great skin but have for the last couple years I have made changes to my diet adding all of the healthy fats, veges, fruits, etc. I have spent a lot of money of skin products, professional facial peels, etc. and just cannot seem to attain beautiful makeup free skin. I have good genetics but would love to be selected as a
    tester. I started the 3-day diet yesterday and am doing well so far. I am excited to see the results after the 3rd day!

  4. I recently gave birth to a healthy baby girl and maintained a healthy weight throughout my pregnancy. However, my skin is a bit blotchy and seem to have developed cystic type acne to my neck and lower part of my cheeks. I have NEVER had great skin but have for the last couple years

  5. I would love to be a tester. This is the first program that I’ve heard of that FINALLY helps targeting the issue I have that my massage therapist mentioned I had, Inflammation. You know it’s bad when they can feel it, and it’s helped! Love it!

  6. I’m excited and anxious to try the diet. I’m allergic to so many foods and have been procrastinating an elimiantion diet, rice and lamb essentially would be all I could eat. Knowing my main problem is inflammation (I suffer from severe atopic dermatitis and allergies) I’m going to try this food regimen. Good luck to everyone and to me! There is hope – thank you dr. Perricone – I’ll write back with my results in three days!

  7. I would love to try the 3 day plan to clear up all the inflammation on my face.

  8. I teach a clean eating class and have seen the results of this “live-it” and LOVE It! I am in the search for an amazing skin care line that lives up to the same clean principles, b/c I constantly have clients that are asking me. I teach that what we put on our skin should be something we wouldn’t mind putting into our mouth. From all I have ready, Dr. Perricone’s line sounds like it fits the bill and I would love to be a tester.

  9. I’m having problem losing weight after having two children about 7 years ago. I have tried LA weight loss and still cannot keep loosing. I lost 10 lbs in a diet and than i become plateau and never loose another lbs. I am strugle to loose weight. I Weight 170 lbs and I am 5’4 and i am in my late 39. I have cellulites on my tight and i cannot stand looking at them. My problem area is my belly and my tights.

  10. I have horrible belly fat, but normal otherwise – a terrible inflammation problem that has me in bed daily and have eaten mainly sugar all my life, but I’m trying to change and finding it hard

  11. My co-worker has been doing your diet and her skin looks radient! I would love to become a tester

  12. Please submit me as a tester. Watching his program on wned the other day was amazing. I have already ordered the book and cannot wait to start.

  13. Hello;
    I have to say that when I bought your book “The Wrinkle free Diet” I thought …here I go again!! but was I surprized when into the 2nd day I looked a good 10 yrs. younger but what was more amazing is that I didn’t look tired. Life gets in the way and of course I forgot all about you until I saw your program on TV yesterday and now that I am 62 I thought now more than ever I want something that works and your program does work.So off I went to buy my wild salmon and berries etc.
    I have always joked with the girls when I win the lottery I’m first paying my house off then I’m buying everything that Dr. Perricone makes cause I’ll for sure live til I’m 125 and I’ll be able to live long enough then to spend my winnings.
    Thank you for being the truest Best.

  14. I have done this program with astonishing results. My mid-twenties slapped me in the face with cystic acne, both painful and devastating. Dermatologists wanted to put me on every medication known to man and I refused. I couldn’t imagine an antibiotic would simply wipe this all away. Luckily, I ran into a surprising source one that that revealed Dr. Perricone’s 3 day diet to me. I had nothing to lose and in three days, I had glowing, stunning skin. My acne cleared and the heaven’s opened up. The first few days were hard, as I was a sugar-sweet eating junky, but soon I realized I wasn’t craving food and I was always satisfied. I maintained a strict diet for over a year until I met my now husband, and lost sight of it.
    However, this past year (4-5 years later) I have started to struggle with acne again. I went back to the dermatologist, pushing medications and I refused…however I did do laser treatments with little effect. Finally I cut out gluten and diary to start with significant improvement. Later allergy testing revealed corn and a few other allergies played a role as well.
    However, even with maintaining this strict diet the last few months, my face is starting to act up again in the last month. And so it is to you, Dr. Perricone, that I turn in distress. I had my list in hand yesterday as I went to the produce section after the realization that I eat very few veggies. And with great confidence I will continue my gluten-free, dairy-free, corn-free, Dr. Perricone diet, for you are the only one that has given me results quickly and affordably. I am forever grateful to you and the surprising source that introduced me to you. For anyone that may read this: pleaseit everything you have for three days. After that, not only will you see an amazing improvement in your skin, energy, and mental clarity, but the change in your eating habits will be much easier.
    From the bottom of my acne-scarred heart, thank you Dr. Perricone.

  15. I’m 16 years old and I feel like i’m 40. I get so tired easily these days, and I’ve gained about 10 pounds from the past year because I’ve been eating without putting so much thought on what i put in my mouth. Recently, I saw my pictures from last year, when I looked healthier and happier. I was working out everyday and eating well. I want to be like my last year self again, so I’m searching up on a good diet or cleanse–I feel like my body’s full of toxins! I’ve read about dr. Perricone countless times, and I think all this stuff he comes up with is amazing and makes sense, not like all those other diets out there. I really want to try out this 3 day diet because it seems so effective. I’ve read so much praise for Dr. Perricone!

  16. What a great way to start off healthy healing! I have so much redness on my face and blotchiness. Can’t wait to take a before and after picture! Hope I can be a tester!

  17. I have been reviewing information on the website and exciting news that in 3 days will look and feel better; need to lose weight plus my skin is aging. I would like to be a tester due to losing my job.

  18. I can not wait to start the 3 day diet! I’m 33 and struggling with not only aging skin, but I still battle acne. I love sugar and unfortuanately it shows. I am willing to give up my addiction for beautiful, healthy skin!

  19. Lately I feel 20 years older than I actually am! I’ve been eating “conveniently” and I’m paying for it. My skin is unhealthy, pasty and lacks the glow that it used to have. My body feels and looks heavy and bloated. I need the pick-me-up that the 3 day plan gives you. I tried it once several years ago and after the first day started to feel energized and refreshed. After 3 days, my skin glowed, I felt lighter and I had renewed motivation to clean up my diet!

  20. I am constantly in the public eye and would love to have a program that reflected what I eat and am…I can’t always afford the goood topical items but do eat on this plan and would love to experience being a tester as I have good basic skin just very dry and about to lose its elasticity.Please contact me and I’d love to work with the products.Thanks

  21. Trying his products now. I did see a little difference the first time I used the neuropeptide. Can’t wait to see what results I have after a month. I have always been a Estee user. Hope this experience is fantastic. I’d LOVE to be a tester. Sign me up!!

  22. I would love to be a tester! I love Dr. Perricone’s philosophy on inflammation and how omega 3′s can help. I am so excited to give his advice/diet plan a try :)

  23. Dr Perricone is my skin care guru! I am a licensed esthetician and licensed massage therapist and I adore his books, and his philosophy! He truly is the most cutting edge on aging, skin care and health! I have been using his books and products with so many fantastic results.

  24. i am using his metabolic formula,now is time to try his diet,want to be a tester

  25. Hello,

    I would love to try the tester. I have melasma? and I was told by a dermatologist that I would need laser treatments. It’s on my cheek and above my upper lip. Thank you for the opportunity.

  26. I just turned 50 last week, and honestly I did not take this easely. I feel that I just started to live my life after graduating nursing school, getting married (2nd time) and buying my first house. For the past year I’ve been looking for a full time job but the positions I apply for go to nurses more than half my age. Unfortunitly this is a youth obsessed society and I want to change that perception. I tried dozens of creams, serums, lotions that all promise instant results (a waste of money). I just came back from the market with all the ingredients for the three day diet. I am very excited to start tomorrow since I always watched Dr. Perricone on PBS. I’m also excited to try the face products and wish to become a tester!

  27. Hello…I would love to become a tester please.

  28. Dr. Perricone knows his stuff! Can’t wait to try the 3 day diet and move on to the 28 day plan. He’s great!!

  29. I can’t wait to try the 3 day diet before my wedding! Any suggestions on what I could eat in place of the salmon…I’m not a salmon eater. Everything else looks great!

  30. I have been reading a lot about these products and the diet. I have recently bought the eye lift and advanced firming. Now I’m going to try the diet. I would like to become a Perricone tester as well.

    Looking forward to it!

  31. I saw Dr. Perricone years ago on Phila. PBS channel and never forgot his theory about inflammation. I am starting the three day diet tomorrow. just got the list of items from this website. I would love to be a tester as my skin is beginning to show signs of aging. I am african american and wonder if this product works for women of color over 50 years old. I welcome the opportunity to test.

  32. I go to the beach every year in June for a few weeks. This diet is the mainstay for my 2 weeks. I come home refreshed and my skin looks great. I am 57 years old and I have been using Dr. P’s products.

    PS I don’t look 57. Wonder why.

  33. I tried the perricone diet years ago (w/out the products) & never felt better. I am now 39 w/3 active kids & I teach groupX, always tired & stressing about my aging face. I really want to start again & stay w/it & would love to try the products. My husband would never pay that much unless he saw it work first. Would love to be a tester & prove to him it’s worth it.

  34. Ihave bought his face products from QVC in the past but would like to try samples of the deep wrinkle serum – which I hope would help with my round -the -mouth wrinkles.

  35. Just starting the 3 day diet- please sign me up to be a tester.

  36. I tried the 3 day diet a year ago and am going to do it again. It worked wonderfully. Not only did I lose weight, but I felt and looked great!

  37. I’d like to be a tester. I’m 51 years old. I have nice skin, but would like it to be like it use to be. I just wrote down my grocery list for the three day diet. Can’t wait to get started!

  38. Sign me up to be a tester. I can’t wait to give is a try.

  39. I have just completed Day 1 of the diet. Looking forward to day 2. I’m 54 and I’m not liking the way my jowls are sagging. I’m going to enjoy eating salmon especially. I took a picture of myself so I compare. I’m not letting my husband know what I’m doing, so I hope he will notice. I want that glow like the others have experienced. I have some hyperpigmentation from a microdermabrasion gone wrong and I am self conscious because of it. I would love to test one of the products!

  40. Dr. Perricone looks amazing. I bought his book many years ago but didn’t follow the diet, now I’m ready for it. I do use his face products which I buy on QVC, always the sample sizes, that’s what I can afford at this time. My skin looks so good, I’m 67 but everyone thinks I’m in my early 50′s, his products really work, I was told by my Dr. this morning that I have beautiful skin. Thanks Dr. Perricone

  41. I have seen a real difference in my friends with this diet. It’s time for me to try out the 3 day and see what happens! Why not be a tester too!

  42. I would love to be a Perricone tester. I have purchased the QVC set with Neuropeptide Face Activator and can’t wait until it comes. I have also purchased Adv Eye area therapy. Love it… and the Fish oil supplements. Anxious to try the no foundation foundation and cold plasma face and eye.

  43. Yes! I’d love to be a tester. Please add me to the list.

  44. I have The Perricone Promise book, and I am eventually going on it’s 28 day program. However i would like to start off with this 3 day intro anti inflammatory diet. I will let you know how it goes…off now to use this shopping list. Thanks.

  45. I did the diet a couple of months ago and the results were stunning. I felt fantastic and the food was a joy to prepare and eat. On day three I had lost centemeters from my waist and hips , but also my underarms! I was litteraly glowing like a lightbulb and people noticed. Have just picked up all the raw ingredients to do it again.
    Couldnt stop taking about it and my friends were fascinated. Coaching a few of them through it now. cant wait! Thank you !!

  46. I just did the 28-day diet and am blown away by the results — that’s without even using a product! I’ve now started using a sample of the facial firmer and I’m planning to do the three-day facelift just in time for my wedding next month. I am a Perricone convert for life! My skin glows!!

  47. The shopping list sounds easy enough, and all of the foods sound delicious, but it seems like a lot of food for 3 days!

    I’m definitely going to give it a try though.

  48. I’ve just purchased cold plasma, the face finishing moisturizer. I’m excited to try them. I pray that this product works for me, cause I’ve been searching. All I want is to find a product, that will allow me to be me. And not have to wear make up as a cover up. My problems are lrg. pores, brown spots and of course wrinkles. And with this economy + being on disability, I really can’t afford the dr’s product. But if I were a tester, I’d help you and me.
    Thank you for this opportunity,
    Deborah Morales

  49. Please enrol me as a tester. I am looking forward to trying the program.

  50. what a wonderful way to clean out your system and nourish your body the Perricone way! Can’t wait to try it, I love all the foods indicated as well. Please sign me up as a tester, thanks.

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