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 look forward to trying the 3 day diet. I’m a 41 yr old mom of 4 and photographer. Inflammation is a battle for me everyday, making me feel musch older then I am. I would like to try your products to improve saggy neck and facial skin tone! Thanks!

  2. I am a 36 year old female. I am desperately trying to lose weight and keep my skin acne free. I am 5’8 230lbs with some muscle tone. Do you have any suggestions on a diet that will jump start my weight loss? Desperately needing help!

  3. I would like to try your product.

  4. I am 46. My health is my biggest reason. Since my sons grew up and moved out and I lost my job i have steadily become depressed along with having reoccuring sinus infections and overall dry skin issues. When the Dr. perscribed antidepressant medication and counciling it hit me. I am sick because I am unemployed and have been cheeping out on my health. I am commited to resolving these issues through nutrition and I just know this is the ticket. Thank you, Jill

  5. Hi. I turn 59 May 26th. I am over weight & I tried medifast diet & lost around 30lbs. I still need to lose 50+ lbs. However after losing the 30 lbs my face really shows it, especially my right side. I have joined a gym now & go 5x week. I want to try this diet & eat healthy so I can lose the rest I need. I’m nervous about it because I already feel I need a face lift from the 30lbs I have lost. I would love if you picked ME and my face would love it too : ). Thanks for your time & hope to hear from you.

  6. [...] that support great skin.  Whether it is a neck firming cream to stay looking youthful or list of anti inflammatory foods to help my skin look great from the inside out, Perricone MD has me covered. (They even have Free [...]

  7. Three dayw….here we go. SOunds great.


  9. Just don’t know how or were to start

  10. I Just Turned 47 and have noticied that I am starting to Look Old! Please Help Me!

  11. I would love to be a product tester!

  12. I have used Dr. Perricone complete line of
    of products directed to anti-aging. I’m so
    impressed by his dedication of skin care &
    have read his books relating to aging. I
    would love to be a participant in this tester

    I thank you ahead of time for your
    consideration in this matter.

  13. I had done the diet many years ago and I started it again and I am so sorry that I had stopped because I feel just great doing the program again!

  14. Would love to be a product tester!!! I’m interested in skin & diet!

  15. Dear Dr.Perricone,
    Recently i made a first purchase of one of your facial creams. I love your product.
    i am starting also your 3day diet.
    i wonder whether it’s possible to become a Perricone tester. I am 65 years old, my skin has a lot sun dammage.

    Thank you for letting me know.

    Anna Gutswa


  17. I am 50 years old my skin started sagging
    and very sensitive, please help me, you are
    great Doctor.

  18. hi im 40 years of age and eat very well,i don’t think there is any product that can turn back the clock of age for anyone,i think most products hide not help,i would love to be a tester just to prove everyone right.

  19. I am a 40yr old white female, 5’3″, 152 lbs. I had a chiropractor xray my back b/c of lower back pain. In the L5, the disc is compressed. He recommended an anti-inflammatory diet. I just started yesterday, so I feel I should be a great tester! I have an active 3 year old and lack the energy I use to have. Let’s prevent the wrinkles instead of trying to minimize the damage already done. Pick me!!

  20. Hi I can not eat Nuts, seeds,Popcorn . so wht can I do insead. I am 230 and 5feet tall. 48 woman and fat. Jewish . HElP. I weight should be around 130.or so. what could you do to help me or put me in the right dircetion. 4/10/12

  21. I am 58 yrs. old and noone believes it. I recommend Dr. Perricone every chance I get; which btw, is how I came to your site, I was sending your link to someone at my job. If you saw my skin you would pick me to te a tester for you. My skin shows that not only does your product work; It works miracles!!!

  22. I am 29 and starting to see signs of aging. However, I also suffer from Acne issues and my skin is very sensitive. I am excited to try this plan, because I also retain water easily and have higher inflammation levels in my blood that my doctor cannot figure out.
    *It would be a great honor to be a Perricone tester!* I am a true beleiver in your products!!

  23. 42 year old mother of two (one child has autism) and two dogs (one is a puppy). Works at home as a writer for a website; married to a college professor – and live in NYC (in a way to small of an apartment!). Overly overworked!!! In need of help for this new chpter in my life – turning 42 on March 21st – but have not come into my own in my 40 as of yet! It’s time! My job requires my to interview many actors, producers, and directors – so, I need to look and feel “GREAT”. Help! Please!!! :)


  24. I have just gone thru menopause. I have always had very healthy glowing skin, but in the past 2 years, I believe the hormonal changes I have lived thru have caused my skin to age and discolor, so I would like to try your aging cosmetics to see if there will be a noticeable difference. For the most part, I eat clean and healthy, I train 3-5 days a week and get my heartrate up, and I sleep 8-10 hours a nite. I recently visited with a college girl friend (same age), and her skin glows. When I asked her which products she used, she told me Dr. P. I’m hoping all the wonderful things I have heard about your products can help me, but I’m not sure what to use first, so I would like to let you use me as a sampler. Thank you.

  25. I am 49 and have had rheumatoid arthritis for 10+ years. I have done the 3 day to reduce the inflammation and boost energy!Felt my best in years! It is a great first step to eating right. The medicine I take for the RA seriously damages the skin and it has become very thin and bruises very easily and can no longer show my skin without embarrassment. I would love to be a tester for others with the same issues. The accountability, guidance and support would ensure success. Thanks for your consideration.

  26. The 3 day diet food list is all ingredients I love and am looking forward to following the 28-Day Wrinkle-Free Program as well.
    I am definitely interested in monitoring and controlling inflamation
    and retention.

    Thank you for sharing this and I look forward to this and would love to be considered!

  27. Dr. Periccone,

    Where is Teacey Nathan, we no longer get your products in South Africa.

    Is there someone selling your products? I want to be a distributor or a sales person in one of your distributiors.

    Best regards,

    Tiny Mazibuko


  28. I just turned 41 a few days ago. I am thin and look young for my age but don’t feel as good as I should. I just returned from Las Vegas to celebrate my birthday and I thought I looked pretty good, but I just saw the photos last night and my face was inflamed and puffy looking. I was shocked! I have two young children and have been mainly focused on them, but upon seeing my neglect in diet and skincare, reflected in my inflamed face, I am definitely trying this 3 day diet and also ordering Dr. Perricone’s book. I need change now!!

  29. I am 36 and just in dire need of a glowing face and energy, both of which I’m losing. I am so intrigued by this diet, that I am going to try it. I cannot wait to begin a diet that will have me looking and feeling better, which is self love, which I NEED so as to better take care of my 6 kids.

  30. I just read Dr.Pericone’s book. Loved it. Doing the 3 day diet, on day 2.
    2 questions.
    I only weigh 113 lbs, i’m 5-5 1/2. Am i going to loose too much weight?
    I eat alot of peanut butter to maintain my 113 (i’d like to be 120!) Can i eat peanut butter? Does it cause inflamation? I didn’t see it on either list.

  31. I’ve been hearing a lot about Dr. Perricone lately and now I’m really curious. I’m going to try the 3 day diet and if it can work on me it will work on anyone. I’m willing to give it a try. I can stand to lose about 50 pounds or MORE!!! I was always told I never looked my age. I’m in my 60 now and people don’t believe it. They tell me you look like you’re in your 40…..I’m so excited now, I’m headed to the store. (I just want to look good til I’m in my 80 or maybe 90)

  32. I’m 59 and am committed to fighting the aging process every day.
    I will be very diligent about using and testing Dr. Perricone’s products. I have used the neck firming creme and am amazed at the results. I would be honored to participate in the testing program.
    I have been told I look like I’m in my 40′s . Thirties would be even better!!
    Thank you for your consideration

  33. I’m forty two years old with an olive complexion. For the past three years I have noticed that my skin has changed dramatically. Crows feet, frown lines, marrionette lines you name it I’m getting it. I have been so sad lately because i know my looks are fading away. I know there is Botox and restalyn but I refuse to inject my face with chemicals. I was so happy when I saw Dr. Perricone talking about his three day diet on the tv…he gave me hope!!!
    As a child I suffered horrible asthma attacks and colon cancer runs in my family. It was through discipline and good nutrition that I discovered how to control my asthma and regulate my digestive system. I hope you would consider me.

  34. I’m 42 years old and have an olive complexion. I started to notice a change in my skin about three years ago. This year has been dramatic because I now have pronounced marrionette lines, frown lines, and crows feet have started to form around my eyes along with a combination of bags or hollow dark circles under my eyes. This has been especially hard for me. This change has affected me emotionally and most days I feel so sad that my looks are fading away. I have been thinking about Botox and restalyn as an answer to my problems but I would like to try something else before injecting my face with chemicals. I have had very good eating habits throughout my life. I believe nutrition is the source and cure of most ailments. It was th corrected a colon ailment years ago by learning how to eat and fasting regularly. I believe I am a good candidate. I hope would consider me as a tester.

  35. i have tried this diet, and after one day my skin was glowing. it was tough to restrict the carbs, i felt a little light headed at times, but it was worth the end result!

  36. Sounds delicious, can’t wait to try it.

  37. where do i find diet instructions? thanks

  38. Sounds great…but I’m allergic to seafood, fish and some nuts…are there substitutions for these items?

  39. To look 10 years younger ! :)

  40. I will be 65 in Sept. and I lost my husband{soulmate} on May 21, 2010. We were married almost 45 years.I don’t know how to live without him. I am currently suffering from the shingles on my face and head.This is 8 weeks into this and I have suffered so much pain that I prayed to die. I still say I don’t want to live any more.I have been home since Dec. 2. I didn’ want my kids to hear me crying in pain’ which I still do. I tried the 3 day diet in 2007 and felt good, but then my father died so that was it. I started thinking that my diet is having an effect on the pain from hy shingles so I am going to try again but I live on social security,so it will be hard. I also was a smoker for almost 50 years, i have since quit smoking a year ago, a promise I made my husband before he died of lung cancer. Please pick me, I need something to look forward to. Jane

  41. I would love to become a tester for Dr. Perricone’s products. I am 59 years young and am always looking for new products with ingredient’s that may enhance my appearance and inprove my skin. I like what I read about Dr Perricone and his concept on skin care and diet. Thank you.

  42. i plan to start this diet as soon as i can. i am on limited income so may take a couple months to get all i need to do it, but i want to try it. i have tried many and by going on and off diets i have managed to keep some pounds off. i have been over weight all my life and lose and gain the same pounds through the years but is if didn’t diet wheeew. i would love to be chosen for a tester, but if i am not i congradulate who ever is and wishe you luck! i need help with wrinkles and all. i need a complete make over from face to foot. i have health problems and do not want to gain any more weight! as long as i fight it, every little bit helps me.

  43. i need it because: my face is wrinkles from forehead to chest. i have been overweight since i was 12 years old. i have always tried and all i have accomplished is staying about 50 pounds over weight. it has got to where i do not want to go out in public. i feel like a repulsive slob. i diet, lose and then gain. i am 61 in Feb. i am on limited income. i have about 80 dollars for groceries, but i will buy a little each month unti i can try your diet as i have others. i just can’t quit trying! i would like to once be small. i am not a sickly person, really i am more healthy than others my age. i am just FAT and WRINKLED, BEYOUND MY YEARS! if i am chosen i will keep everyone posted here and face book. i will spread the word. there are a lot of my family and friends … just like me. congradulations to whoever is chosen!

  44. i want to see it work

  45. I need to lose weight now and fast! I have to get my blood pressure under control!

  46. - have behcet’s disease which is a rhuematalogical disease and its taking over my life. – am 37 with 3 daughters the youngest being 1 and – can’t wait to see if this will help me.

  47. Excellent and very nutritious! It works well for me because I love salmon. This 3 day diet is my monthly routine. 2 years ago I tried Dr Perricone’s 28 day diet. Actually 28 days rolled into 4 months of the diet. I lost 8 kilos and I’m keeping those kilos off. It was challenging but worth every penny. I have no wrinkles, no facial or body sagging; my facial and body skin is smooth, soft, plump and clear ; many people think that I’m 32 but I’m 44. So give this diet a go and you’ll see the difference. All the best.

  48. This diet is on par exactly with what I believe to be the best way to eat. Inflammation has been linked to many illnesses and prevention with an anti-inflammation diet for aesthetic as well as health reasons is really smart.

    ***One hint***
    In order to better track how inflamed you are, wear a ring that fits snug on your finger. Notice how it feels to wear it and how the skin around it feels if you for example, have popcorn or soda at night and wake up the next morning. You will physically see how inflammed you are.

  49. Iam going to do the anti inflammatory diet come Jan. Iam 42 and a long term sufferer of psoriasis. i have just finished the light treatment at hospital for the forth time as i have really bad out breaks from time to time. i am very posotive about this diet as i believe diet is the key to different ailments and if it stops me from getting more wrinkles and saggy skin, fantastic!

  50. [...] So what foods will actually make you look and feel more beautiful? According to Dr. Nicholas Perricone  a diet rich in anti-inflammatory, antioxidant-rich foods is the key to looking and feeling younger. Here are some foods included in his 3-Day Diet: [...]