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
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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
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Listonic team
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