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Zone diet plan for hair growth

The Zone diet for hair growth targets nutrients that are vital for healthy locks. With a focus on protein, vitamins, and minerals, this plan supports the follicles and promotes stronger, thicker hair. It’s a natural approach to achieving the hair health you’re after.

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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 August 8, 2024.

Diet plan overview

The Zone diet plan for hair growth emphasizes nutrients known to support hair health, such as proteins, iron, and vitamins A and C. This targeted approach helps nourish the scalp and hair follicles, promoting stronger and healthier hair growth.

Consistent application of this diet can lead to noticeable improvements in hair thickness and vitality.

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Foods to eat

  • Protein-Rich Foods: Consume lean meats, fish, and eggs to provide the building blocks for hair follicles.
  • Omega-3 Fatty Acids: Include sources like flaxseeds, walnuts, and salmon to promote scalp health.
  • Iron-Rich Vegetables: Opt for spinach and lentils which are essential for hair growth and strength.
  • Vitamin C: Eat plenty of citrus fruits and strawberries to help with the absorption of iron.
  • Zinc: Consume foods like pumpkin seeds and chickpeas to support 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 that can trigger inflammation and disrupt hair health.
  • Saturated Fats: Limit intake of high-fat cuts of meat and fried foods that can lead to poor scalp health.
  • Excessive Salt: Reduce salt intake to avoid dehydration and dry scalp conditions.
  • Alcohol: Avoid alcohol as it can hinder the absorption of essential nutrients needed for hair growth.
  • Processed Carbohydrates: Stay away from white bread and pastries that offer little nutritional value and may impact hair quality.

Main benefits

The Zone diet plan for hair growth focuses on providing vitamins and minerals essential for hair follicle strength and scalp health. An optimal balance of these nutrients can lead to healthier, more robust 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

Supporting hair growth with the Zone diet involves consuming foods rich in vitamins and minerals essential for hair health, like spinach, eggs, and sweet potatoes. Buy these ingredients in bulk where possible, and use generic supplements for an economical way to get 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 August 8, 2024.

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