7-day 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
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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 biotin, such as eggs and almonds, to support hair health and 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 7-Day 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
How to budget on this meal plan
To better budget this hair growth meal plan, consider buying in bulk and choosing seasonal produce. Opt for generic brands for items like honey, almond milk, and grains. Plan meals around overlapping ingredients, like using spinach in salads and smoothies. Cook in batches and freeze portions to minimize waste and save time.
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Extra tips ✨
Any healthy snack ideas?
For Hair Growth, these snacks are rich in vitamins and minerals:
- Nuts and seeds (especially almonds and sunflower seeds)
- Spinach salad
- Carrots with hummus
- Eggs (boiled or scrambled)
- Avocado toast
- Berries (rich in antioxidants)
- Salmon or mackerel
What should I drink on this meal plan?
Beverages that promote hair growth include those rich in vitamins and minerals. Water, essential for all bodily functions, also supports hair health. Green tea, with its antioxidants, can improve hair health. Milk, rich in protein and calcium, aids in strengthening hair. Fresh fruit and vegetable juices supply essential vitamins like C and E for hair growth. Bone broth, rich in collagen, is also beneficial for hair strength.
How to get even more nutrients?
Promoting hair growth involves nutrients that support follicle health. Protein is crucial, so include plenty of lean meats, fish, and legumes in your diet. Zinc supports hair repair and growth and can be found in nuts and seeds. Vitamins A and C from carrots, spinach, and sweet potatoes help sebum production and provide antioxidant protection. Omega-3 fatty acids, found in fish and flaxseeds, nourish the hair and promote thickness.
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 (calories: 250, protein: 15g, carbs: 30g, fat: 10g, vitamin E: 2mg, biotin: 50mcg)
- Lunch: Spinach and kale salad with grilled chicken, walnuts, and a citrus vinaigrette (calories: 400, protein: 25g, carbs: 20g, fat: 22g, vitamin E: 3mg, biotin: 40mcg)
- Dinner: Baked salmon with quinoa and roasted Brussels sprouts (calories: 450, protein: 30g, carbs: 35g, fat: 20g, vitamin E: 4mg, biotin: 45mcg)
Day 2
- Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder (calories: 300, protein: 20g, carbs: 40g, fat: 10g, vitamin E: 2.5mg, biotin: 35mcg)
- Lunch: Quinoa and black bean bowl with avocado, tomatoes, and cilantro (calories: 380, protein: 18g, carbs: 45g, fat: 15g, vitamin E: 3mg, biotin: 40mcg)
- Dinner: Grilled turkey burgers with sweet potato fries and steamed broccoli (calories: 420, protein: 25g, carbs: 40g, fat: 18g, vitamin E: 2.8mg, biotin: 50mcg)
Day 3
- Breakfast: Whole grain toast with smashed avocado, poached eggs, and cherry tomatoes (calories: 350, protein: 15g, carbs: 30g, fat: 20g, vitamin E: 2.5mg, biotin: 45mcg)
- Lunch: Lentil soup with kale and a side of whole grain crackers (calories: 320, protein: 18g, carbs: 55g, fat: 5g, vitamin E: 2mg, biotin: 40mcg)
- Dinner: Grilled shrimp and vegetable skewers with quinoa (calories: 380, protein: 24g, carbs: 35g, fat: 15g, vitamin E: 3mg, biotin: 35mcg)
Day 4
- Breakfast: Blueberry and almond overnight oats (calories: 280, protein: 12g, carbs: 40g, fat: 8g, vitamin E: 2.2mg, biotin: 40mcg)
- Lunch: Chickpea and kale salad with cherry tomatoes, feta cheese, and a lemon-tahini dressing (calories: 350, protein: 15g, carbs: 30g, fat: 18g, vitamin E: 2.8mg, biotin: 45mcg)
- Dinner: Baked cod with quinoa and roasted asparagus (calories: 400, protein: 28g, carbs: 35g, fat: 15g, vitamin E: 3.5mg, biotin: 50mcg)
Day 5
- Breakfast: Acai bowl with granola, berries, and a sprinkle of pumpkin seeds (calories: 320, protein: 10g, carbs: 45g, fat: 15g, vitamin E: 2mg, biotin: 40mcg)
- Lunch: Turkey and avocado wrap with whole grain tortilla and a side of cucumber slices (calories: 360, protein: 20g, carbs: 40g, fat: 15g, vitamin E: 2.5mg, biotin: 45mcg)
- Dinner: Grilled chicken breast with quinoa and sautéed spinach (calories: 400, protein: 30g, carbs: 25g, fat: 18g, vitamin E: 3mg, biotin: 50mcg)
Day 6
- Breakfast: Chia seed pudding with almond milk, topped with strawberries and a drizzle of honey (calories: 280, protein: 8g, carbs: 35g, fat: 15g, vitamin E: 2.2mg, biotin: 40mcg)
- Lunch: Caprese salad with mozzarella, tomatoes, basil, and a balsamic glaze (calories: 320, protein: 15g, carbs: 25g, fat: 18g, vitamin E: 2.8mg, biotin: 45mcg)
- Dinner: Baked chicken thighs with sweet potato mash and green beans (calories: 420, protein: 28g, carbs: 35g, fat: 20g, vitamin E: 3.5mg, biotin: 50mcg)
Day 7
- Breakfast: Peanut butter and banana smoothie with low-fat milk (calories: 300, protein: 15g, carbs: 35g, fat: 12g, vitamin E: 2mg, biotin: 45mcg)
- Lunch: Quinoa and roasted vegetable bowl with a tahini dressing (calories: 350, protein: 18g, carbs: 40g, fat: 15g, vitamin E: 2.5mg, biotin: 40mcg)
- Dinner: Grilled salmon with brown rice and steamed broccoli (calories: 450, protein: 30g, carbs: 35g, fat: 20g, vitamin E: 4mg, biotin: 50mcg)
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Want to learn more?
- Effects of Hair Tonic and Food including Korean Medicinal Herbs on Hair Growth in an Alopecia Model of C57BL/6 Mice
- A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair
⚠️ 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.
