Meal Plan For Hair Growth
Want to promote hair growth through diet? Our 7-day meal plan for hair growth is rich in hair-healthy nutrients. We'll guide you through meals that boost hair health and show you how to turn them into a shopping list. Let's eat for luscious locks!
Meal plan grocery list
- Greek yogurt
- Berries
- Chia seeds
- Honey
- Spinach
- Kale
- Grilled chicken
- Walnuts
- Citrus vinaigrette
- Salmon
- Quinoa
- Brussels sprouts
- Banana
- Almond milk
- Protein powder
- Black beans
- Avocado
- Tomatoes
- Cilantro
- Turkey burgers
- Sweet potato fries
- Broccoli
- Whole grain toast
- Poached eggs
- Cherry tomatoes
- Lentil soup
- Whole grain crackers
- Shrimp
- Vegetable skewers
- Blueberries
- Almonds
- Overnight oats
- Chickpeas
- Feta cheese
- Lemon-tahini dressing
- Cod
- Asparagus
- Acai
- Granola
- Pumpkin seeds
- Turkey
- Whole grain tortilla
- Cucumber
- Chicken breast
- Chia seed pudding
- Strawberries
- Mozzarella
- Basil
- Balsamic glaze
- Chicken thighs
- Sweet potato mash
- Green beans
- Peanut butter
- Low-fat milk
- Roasted vegetables
- Tahini
- Brown rice
Article reviewed
- Written by our editorial team.
- Published on Dec. 19, 2023.
- Updated on Oct. 1, 2024.
Meal plan overview
Want to promote hair growth? Our 7-day meal plan for hair growth is rich in nutrients like biotin, zinc, and protein. It includes foods that support hair health, such as nuts, seeds, and lean meats.
This plan is about nourishing your body to support healthy hair growth from the inside out.
Foods to eat
- Protein-Rich Foods: Chicken, fish, eggs, and legumes, as protein is essential for hair growth.
- Omega-3 Fatty Acids: Salmon, mackerel, and flaxseeds to nourish the hair.
- Iron-Rich Foods: Lean beef, spinach, and lentils to prevent hair loss.
- Vitamin C Rich Foods: Citrus fruits, strawberries, and peppers to help in collagen production.
- Zinc-Rich Foods: Oysters, pumpkin seeds, and chickpeas to support hair repair and growth.
- Biotin-Rich Foods: Almonds, sweet potatoes, and eggs, known for strengthening hair.
- Whole Grains: For additional vitamins and minerals that support hair health.
✅ Tip
Eat foods rich in protein, iron, and vitamins A and C, like spinach, sweet potatoes, and berries, to support healthy hair growth.
Foods not to eat
- Sugar: High sugar intake can disrupt hormonal balance, affecting hair growth.
- Mercury-Rich Seafood: Such as certain types of fish, which can lead to hair loss.
- High-Glycemic Foods: White bread and pastries can potentially exacerbate hair loss.
- Alcohol: Excessive consumption can lead to dehydration and hair brittleness.
- Diet Soda: The artificial sweeteners in these drinks can impact hair health.
- Fried and Greasy Foods: Can lead to scalp issues, indirectly affecting hair growth.
- Excessive Vitamin A: Over-supplementation can cause hair thinning.
Main benefits
The Meal Plan For Hair Growth focuses on nutrient-dense foods that support hair health. This plan emphasizes proteins, vitamins, and minerals essential for promoting hair growth and strength. By incorporating a variety of foods rich in biotin, iron, and omega-3 fatty acids, the plan contributes to overall hair health, helping individuals achieve and maintain strong and vibrant hair.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To promote hair growth, include foods rich in vitamins and minerals that support hair health.
- For a nutritious breakfast, try overnight oats instead of Greek yogurt. It's easy to prepare and rich in fiber.
- Roasted sweet potatoes make a fantastic substitute for sweet potato fries, offering more vitamins and fiber.
- If you're looking for a leafy green, Swiss chard can replace kale. It’s high in vitamins A and C, supporting hair health.
- For a protein-rich meal, consider lentil stew instead of chicken breast. It's high in iron and biotin.
- Instead of cottage cheese, ricotta cheese is a creamy, protein-rich alternative that's great for hair health.
How to budget on this meal plan
To budget the hair growth meal plan, focus on nutrient-rich foods that are also cost-effective. Buy bulk items like oats, brown rice, and whole grains. Opt for seasonal fruits and vegetables, and consider frozen options for berries and mixed vegetables. Utilize affordable protein sources like eggs, chicken thighs, and canned beans. Prepare large batches of meals like lentil soup and roasted vegetables for convenience and savings. Homemade dressings and sauces can be healthier and cheaper than store-bought. Limit more expensive items like salmon and shrimp to occasional meals, and consider plant-based proteins like chickpeas and black beans as nutritious, budget-friendly alternatives.
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Extra tips
Any healthy snack ideas?
Snacks that promote hair growth, rich in proteins and vitamins:
- Nuts (especially almonds)
- Pumpkin seeds
- Greek yogurt with berries
- Spinach smoothie
- Boiled eggs
- Sweet potatoes
- Carrots with hummus
What should I drink on this meal plan?
For promoting hair growth, water is essential for hydrating the scalp and hair. Green tea may reduce hair loss thanks to its antioxidants. Cucumber juice, rich in silica, can improve hair quality. Spinach juice provides iron and vitamins, supporting hair health. Almond milk, rich in biotin, also contributes to strong hair.
How to get even more nutrients?
Promoting hair growth involves nutrients that fortify hair strength and scalp health. Protein is critical, as hair is primarily made of keratin, a protein, so ensuring adequate protein intake from fish, chicken, or legumes is key. Foods high in omega-3 fatty acids, like salmon and flaxseeds, nourish the hair and scalp. Vitamins A and C, found in carrots, spinach, and citrus fruits, support sebum production and provide antioxidants, respectively, aiding in hair health.
Meal plan suggestions
7-Day Meal Plan for Hair Growth
Day 1
- Breakfast: Greek yogurt parfait with berries, chia seeds, and a drizzle of honey
- Lunch: Spinach and kale salad with grilled chicken, walnuts, and a citrus vinaigrette
- Dinner: Baked salmon with quinoa and roasted Brussels sprouts
Calories: 1900 Fat: 52g Carbs: 85g Protein: 70g
Day 2
- Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder
- Lunch: Quinoa and black bean bowl with avocado, tomatoes, and cilantro
- Dinner: Grilled turkey burgers with sweet potato fries and steamed broccoli
Calories: 1800 Fat: 43g Carbs: 115g Protein: 63g
Day 3
- Breakfast: Whole grain toast with smashed avocado, poached eggs, and cherry tomatoes
- Lunch: Lentil soup with kale and a side of whole grain crackers
- Dinner: Grilled shrimp and vegetable skewers with quinoa
Calories: 1750 Fat: 40g Carbs: 120g Protein: 62g
Day 4
- Breakfast: Blueberry and almond overnight oats
- Lunch: Chickpea and kale salad with cherry tomatoes, feta cheese, and a lemon-tahini dressing
- Dinner: Baked cod with quinoa and roasted asparagus
Calories: 1700 Fat: 41g Carbs: 105g Protein: 55g
Day 5
- Breakfast: Acai bowl with granola, berries, and a sprinkle of pumpkin seeds
- Lunch: Turkey and avocado wrap with whole grain tortilla and a side of cucumber slices
- Dinner: Grilled chicken breast with quinoa and sautéed spinach
Calories: 1750 Fat: 48g Carbs: 110g Protein: 65g
Day 6
- Breakfast: Chia seed pudding with almond milk, topped with strawberries and a drizzle of honey
- Lunch: Caprese salad with mozzarella, tomatoes, basil, and a balsamic glaze
- Dinner: Baked chicken thighs with sweet potato mash and green beans
Calories: 1800 Fat: 53g Carbs: 95g Protein: 61g
Day 7
- Breakfast: Peanut butter and banana smoothie with low-fat milk
- Lunch: Quinoa and roasted vegetable bowl with a tahini dressing
- Dinner: Grilled salmon with brown rice and steamed broccoli
Calories: 1850 Fat: 47g Carbs: 110g Protein: 68g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.