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Pritikin diet plan for hair growth

The Pritikin diet promotes hair growth through a nutrient-rich diet that emphasizes whole grains, leafy greens, and proteins. These ingredients are vital for supporting strong, healthy hair, thanks to their mix of vitamins and minerals.

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Diet plan grocery list

  • Quinoa
  • Sweet potatoes
  • Spinach
  • Salmon
  • Almonds
  • Blueberries
  • Eggs
  • Greek yogurt
  • Chia seeds
  • Lentils
  • Bell peppers

  • Broccoli
  • Avocados
  • Pumpkin seeds
  • Strawberries
  • Kale
  • Chicken breast
  • Carrots
  • Walnuts
  • Oranges
  • Edamame
  • Sunflower seeds

  • Asparagus
  • Mango
  • Oatmeal
  • Cucumbers
  • Tomatoes
  • Cottage cheese
  • Brussels sprouts
  • Hemp seeds
  • Brown rice
  • Kiwi
  • Peas

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The Pritikin diet plan for hair growth supports scalp and hair health through a nutrient-dense diet that emphasizes vitamins and minerals essential for hair follicle strength and growth. Key components include protein, iron, zinc, and vitamin C from natural food sources.

This approach not only promotes healthier, thicker hair but also benefits overall physical health.

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Foods to eat

  • Protein-Rich Foods: Eggs, lean meats, and tofu to support hair follicle strength.
  • Iron-Rich Vegetables: Spinach and kale to prevent hair loss.
  • Omega-3 Fatty Acids: Flaxseeds and fish for healthy hair growth.
  • Zinc Sources: Pumpkin seeds and lentils to aid in hair repair and growth.
  • Vitamin C-Rich Fruits: Oranges and strawberries to boost collagen production.
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Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

Foods not to eat

  • Sugar-Rich Foods: Limit sugary snacks and beverages that can hinder hair growth.
  • Saturated Fats: Reduce intake of fatty meats and dairy products that can impede hair health.
  • High-Sodium Snacks: Avoid salty chips and pretzels which can dehydrate and thin the hair.
  • Alcohol: Minimize consumption as it can lead to hair weakening and loss.
  • Refined Carbohydrates: Stay away from white bread and pastas that offer little nutrition.

Main benefits

The Pritikin diet plan for hair growth fortifies follicles and improves scalp health, thanks to its rich mix of vitamins and minerals essential for hair vitality. It promotes thicker, healthier hair as part of overall bodily health.

Pritikin diet plan for hair growth graph

📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

The Pritikin diet plan for hair growth encourages the intake of nuts and seeds, which can be purchased in bulk and used sparingly to sprinkle over meals, providing essential nutrients without a high cost.

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Meal Plan for Pritikin Diet Plan for Hair Growth

Day 1

  • Breakfast: Oatmeal with Greek yogurt and blueberries
  • Lunch: Quinoa salad with spinach, tomatoes, and cucumber
  • Dinner: Grilled salmon with sweet potatoes and steamed broccoli
  • Snack: Apple and a handful of almonds

Calories: 1600  Fat: 50g  Carbs: 200g  Protein: 100g

Day 2

  • Breakfast: Chia seed pudding with strawberries and Greek yogurt
  • Lunch: Lentil soup with carrots, spinach, and bell peppers
  • Dinner: Baked chicken breast with quinoa and roasted Brussels sprouts
  • Snack: Orange and walnuts

Calories: 1650  Fat: 55g  Carbs: 210g  Protein: 105g

Day 3

  • Breakfast: Oatmeal with Greek yogurt and kiwi
  • Lunch: Quinoa salad with spinach, tomatoes, and cucumber
  • Dinner: Grilled salmon with sweet potatoes and steamed broccoli
  • Snack: Mango and a handful of pumpkin seeds

Calories: 1600  Fat: 50g  Carbs: 200g  Protein: 100g

Day 4

  • Breakfast: Chia seed pudding with strawberries and Greek yogurt
  • Lunch: Lentil soup with carrots, spinach, and bell peppers
  • Dinner: Baked chicken breast with quinoa and roasted Brussels sprouts
  • Snack: Orange and walnuts

Calories: 1650  Fat: 55g  Carbs: 210g  Protein: 105g

Day 5

  • Breakfast: Oatmeal with Greek yogurt and blueberries
  • Lunch: Quinoa salad with spinach, tomatoes, and cucumber
  • Dinner: Grilled salmon with sweet potatoes and steamed broccoli
  • Snack: Apple and a handful of almonds

Calories: 1600  Fat: 50g  Carbs: 200g  Protein: 100g

Day 6

  • Breakfast: Chia seed pudding with strawberries and Greek yogurt
  • Lunch: Lentil soup with carrots, spinach, and bell peppers
  • Dinner: Baked chicken breast with quinoa and roasted Brussels sprouts
  • Snack: Orange and walnuts

Calories: 1650  Fat: 55g  Carbs: 210g  Protein: 105g

Day 7

  • Breakfast: Oatmeal with Greek yogurt and kiwi
  • Lunch: Quinoa salad with spinach, tomatoes, and cucumber
  • Dinner: Grilled salmon with sweet potatoes and steamed broccoli
  • Snack: Mango and a handful of pumpkin seeds

Calories: 1600  Fat: 50g  Carbs: 200g  Protein: 100g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

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⚠️ 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.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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