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
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.
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.
✅ Tip
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.
📊 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.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Meal plan suggestion
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.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024