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Zone diet plan for hair growth

The Zone diet for hair growth aims at understanding what food includes good nutrition for the growing hair. Nourish your hair follicles with protein foods, vitamins, and minerals which supports their growth. A natural way to get the hair health you want.

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Diet plan grocery list

  • Salmon
  • Eggs
  • Sweet potatoes
  • Spinach
  • Avocado
  • Almonds
  • Greek yogurt
  • Blueberries
  • Chia seeds
  • Chicken breast
  • Broccoli

  • Walnuts
  • Lentils
  • Oats
  • Bell peppers
  • Pumpkin seeds
  • Cottage cheese
  • Dark chocolate
  • Green tea
  • Tomatoes
  • Cauliflower
  • Sardines

  • Quinoa
  • Mango
  • Garlic
  • Kale
  • Carrots
  • Hemp seeds
  • Cucumber
  • Strawberries
  • Asparagus
  • Chickpeas

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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 Zone diet plan for hair growth is focused on the nutrients that are good for hair, such as iron, vitamins A and C, which nourish the scalp and hair follicles for stronger and healthier hair growth.

You will see noticeable results in hair thickness and vitality with consistent application of this diet.

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Foods to eat

  • Protein Rich Foods: Eggs, fish, and lean meat nourish hair roots.
  • Omega-3 Fats: Walnuts, salmon, and flax seeds support scalp health.
  • Iron Rich Vegetables: Spinach and lentils contribute significantly to hair thickening and growth.
  • Vitamin C: Strawberries and citrus fruits enhance iron absorption.
  • Zinc: Pumpkin seeds and chickpeas aid in hair repair and growth.
quote icon

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

  • High-Sugar Foods: Avoid sweets and sugary snacks, as they can cause inflammation and damage hair.
  • Saturated Fats: Limit high-fat meats and fried foods, which can negatively affect the scalp.
  • Excessive Salt: Reduce salt intake to prevent dehydration and dry scalp.
  • Alcohol: Avoid alcohol, as it can hinder nutrient absorption necessary for hair growth.
  • Processed Carbohydrates: Stay away from white bread and pastries, as they offer little nutritional value and can affect hair quality.

Main benefits

The Zone diet plan for hair growth is all about providing vitamins and minerals for follicle strength and scalp health. Balance of these nutrients equals healthier and thicker hair growth.

Zone 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

Hair growth with the Zone diet means eating foods rich in vitamins and minerals for hair health like spinach, eggs and sweet potatoes. Buy in bulk when possible and use generic supplements for biotin and other hair health nutrients.

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Meal Plan for Zone Diet Plan for Hair Growth

Day 1

  • Breakfast: Greek yogurt with blueberries and chia seeds
  • Lunch: Grilled chicken breast with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with sweet potatoes, broccoli, and a side of kale
  • Snack: Mango slices with almonds

Calories: 1500  Fat: 64g   Carbs: 130g   Protein: 110g

Day 2

  • Breakfast: Scrambled eggs with spinach and a side of avocado
  • Lunch: Tuna salad with quinoa, tomatoes, and a side of kale
  • Dinner: Baked salmon with lentils, broccoli, and a side of carrots
  • Snack: Dark chocolate with walnuts

Calories: 1520  Fat: 65g   Carbs: 132g   Protein: 112g

Day 3

  • Breakfast: Greek yogurt with blueberries and chia seeds
  • Lunch: Chicken breast salad with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with sweet potatoes, broccoli, and a side of kale
  • Snack: Mango slices with almonds

Calories: 1500  Fat: 64g   Carbs: 130g   Protein: 110g

Day 4

  • Breakfast: Scrambled eggs with spinach and a side of avocado
  • Lunch: Tuna salad with quinoa, tomatoes, and a side of kale
  • Dinner: Baked salmon with lentils, broccoli, and a side of carrots
  • Snack: Dark chocolate with walnuts

Calories: 1520  Fat: 65g   Carbs: 132g   Protein: 112g

Day 5

  • Breakfast: Greek yogurt with blueberries and chia seeds
  • Lunch: Chicken breast salad with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with sweet potatoes, broccoli, and a side of kale
  • Snack: Mango slices with almonds

Calories: 1500  Fat: 64g   Carbs: 130g   Protein: 110g

Day 6

  • Breakfast: Scrambled eggs with spinach and a side of avocado
  • Lunch: Tuna salad with quinoa, tomatoes, and a side of kale
  • Dinner: Baked salmon with lentils, broccoli, and a side of carrots
  • Snack: Dark chocolate with walnuts

Calories: 1520  Fat: 65g   Carbs: 132g   Protein: 112g

Day 7

  • Breakfast: Greek yogurt with blueberries and chia seeds
  • Lunch: Chicken breast salad with quinoa, spinach, and a side of bell peppers
  • Dinner: Baked salmon with sweet potatoes, broccoli, and a side of kale
  • Snack: Mango slices with almonds

Calories: 1500  Fat: 64g   Carbs: 130g   Protein: 110g

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

Get grocery list
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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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