90 30 50 diet plan for hair growth
If you're looking to boost hair growth, the 90 30 50 diet plan can make a difference. Getting 90 grams of protein daily provides the building blocks for strong, healthy hair. Meanwhile, the 30 grams of fiber and 50 grams of healthy fats nourish your scalp and hair follicles.
Diet plan grocery list
Chicken breast
Salmon fillets
Eggs
Greek yogurt
Cottage cheese
Almonds
Chia seeds
Quinoa
Lentils
Black beans
Broccoli
Spinach
Kale
Sweet potatoes
Carrots
Bell peppers
Tomatoes
Avocados
Blueberries
Apples
Oranges
Bananas
Brown rice
Whole wheat bread
Oatmeal
Olive oil
Flaxseed oil
Pumpkin seeds
Tofu
Edamame
Lean beef
Sardines
Walnuts
Diet plan overview
If you're aiming for healthier hair, the 90 30 50 diet plan for hair growth might be just what you need. The plan includes 90 grams of protein daily, which provides essential nutrients for strong hair. With 30 grams of fiber, it helps in detoxification, and 50 grams of healthy fats nourish your scalp.
This combination can promote hair growth and improve hair texture. It supports overall hair health and can make your locks look more vibrant and full.
Foods to eat
- Protein-Rich Foods: Chicken breast, turkey, eggs, and tofu support hair strength and growth.
- Omega-3 Fatty Acids: Salmon, flaxseeds, and walnuts promote scalp health.
- Vitamins A and C: Spinach, bell peppers, and strawberries help in sebum production, which keeps hair moisturized.
- Biotin-Rich Foods: Eggs, almonds, and sweet potatoes enhance hair growth and thickness.
- Zinc and Iron: Lentils, quinoa, and spinach support hair structure and prevent hair loss.
✅ Tip
Include biotin-rich foods such as sweet potatoes and almonds to support healthy hair growth.
Foods not to eat
- Sugar-Laden Foods: Sweets and sugary beverages can weaken hair follicles and cause hair loss.
- High-Mercury Fish: Swordfish and certain types of tuna may negatively impact hair health.
- Alcohol: Excessive drinking can dehydrate and damage hair.
- High-Glycemic Foods: White bread and pastries can lead to insulin spikes and hair thinning.
- Processed Foods: Fast foods and snacks high in unhealthy fats can contribute to poor hair quality.
Main benefits
The 90 30 50 diet plan for hair growth is packed with vitamins and minerals that support healthy hair follicles. Foods rich in biotin and zinc, which are integral to hair strength and growth, are key components of this diet. The balanced protein intake helps in building keratin, the primary structure of hair. Omega-3 fatty acids included in the diet improve scalp health and boost hair's natural shine.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
For the 90 30 50 diet plan for hair growth, look for sales on protein-rich foods like eggs and chicken, which can be easily incorporated into various dishes. Shop for biotin-rich foods like sweet potatoes and nuts in bulk to get a better deal. Grow your own herbs like basil and parsley at home; they are great for adding flavor and nutrients without costing much. Lastly, consider buying generic or store-brand vitamins and supplements, as they are often cheaper and just as effective.
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Meal plan suggestion
7-Day Meal Plan for 90 30 50 Diet Plan for Hair Growth
Day 1
- Breakfast: Oatmeal with chia seeds, blueberries, and a sliced banana
- Lunch: Grilled chicken breast, quinoa, and steamed broccoli
- Dinner: Baked salmon fillet, sweet potatoes, and sautéed spinach
- Snack: Greek yogurt with walnuts and a drizzle of flaxseed oil
Day 2
- Breakfast: Scrambled eggs with spinach and tomatoes, whole wheat toast
- Lunch: Lentil and black bean salad with bell peppers, carrots, and a drizzle of olive oil
- Dinner: Grilled lean beef, brown rice, and roasted kale
- Snack: Cottage cheese with sliced apples and a handful of almonds
Day 3
- Breakfast: Greek yogurt with chia seeds, blueberries, and a sliced banana
- Lunch: Quinoa salad with avocado, tomatoes, and black beans
- Dinner: Baked tofu with sweet potatoes and steamed broccoli
- Snack: Sliced oranges and a handful of walnuts
Day 4
- Breakfast: Oatmeal with sliced apples, chia seeds, and a drizzle of flaxseed oil
- Lunch: Grilled chicken breast, brown rice, and sautéed spinach
- Dinner: Sardines with quinoa, roasted bell peppers, and kale
- Snack: Cottage cheese with blueberries and pumpkin seeds
Day 5
- Breakfast: Scrambled eggs with kale and tomatoes, whole wheat toast
- Lunch: Black bean and quinoa salad with avocado, carrots, and a drizzle of olive oil
- Dinner: Grilled salmon fillet, sweet potatoes, and steamed broccoli
- Snack: Greek yogurt with a sliced banana and a handful of almonds
Day 6
- Breakfast: Greek yogurt with chia seeds, blueberries, and a sliced banana
- Lunch: Lentil salad with bell peppers, carrots, and a drizzle of flaxseed oil
- Dinner: Baked lean beef, brown rice, and roasted kale
- Snack: Cottage cheese with sliced apples and walnuts
Day 7
- Breakfast: Oatmeal with chia seeds, blueberries, and a sliced banana
- Lunch: Grilled chicken breast, quinoa, and steamed broccoli
- Dinner: Baked salmon fillet, sweet potatoes, and sautéed spinach
- Snack: Greek yogurt with walnuts and a drizzle of flaxseed oil
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.
Article reviewed
- Written by Roxana Grabowska.
- Published on Jun 5, 2024
- Updated on Nov 1, 2024