Zone diet plan for hair growth

Listonic team
Updated on Nov 1, 2024
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.
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
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.

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.
β Tip
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.

π 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner

Meal plan suggestion
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
- Caloriesπ₯: 1500Fatπ§: 64gCarbsπΎ: 130gProteinπ₯©: 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
- Caloriesπ₯: 1520Fatπ§: 65gCarbsπΎ: 132gProteinπ₯©: 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
- Caloriesπ₯: 1500Fatπ§: 64gCarbsπΎ: 130gProteinπ₯©: 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
- Caloriesπ₯: 1520Fatπ§: 65gCarbsπΎ: 132gProteinπ₯©: 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
- Caloriesπ₯: 1500Fatπ§: 64gCarbsπΎ: 130gProteinπ₯©: 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
- Caloriesπ₯: 1520Fatπ§: 65gCarbsπΎ: 132gProteinπ₯©: 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
- Caloriesπ₯: 1500Fatπ§: 64gCarbs: 130g β Protein: 110πΎ:Proteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
Other diet plans

Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.

Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.

Carnivore diet plan for beginners
The following carnivore beginnerβs plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
Fact-checked