14-day meal plan for hair growth
Promote hair growth with our 14-day meal plan tailored to support healthy hair. Featuring nutrient-rich and hair-friendly recipes, this plan offers a variety of delicious options that contribute to strong and vibrant hair. Discover a holistic approach to nurturing your hair from the inside out.
Meal plan shopping list
- Salmon
- Avocado
- Eggs
- Spinach
- Sweet potatoes
- Nuts (almonds, walnuts)
- Seeds (flaxseeds, chia seeds, sunflower seeds)
- Berries (blueberries, strawberries)
- Greek yogurt
- Lean poultry (chicken or turkey)
- Beans and legumes (lentils, chickpeas)
- Whole grains (brown rice, quinoa)
- Oysters (or other zinc-rich foods)
- Carrots
- Broccoli
- Bell peppers
- Lean beef
- Cottage cheese
- Oranges
- Kiwi
- Tomatoes
- Pumpkin seeds
- Olive oil
- Dark leafy greens (kale, Swiss chard)
- Water (hydration is essential for hair health)
- Green tea
- Flaxseed oil
- Cucumber
- Greek yogurt
- Turkey
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Meal plan overview
Promote hair growth with our 14-day meal plan designed to support healthy hair. Featuring nutrient-rich and hair-nourishing recipes, this plan offers a variety of flavorful options that contribute to vibrant and strong hair. Enjoy a diverse menu that supports your hair growth goals on a vegan diet.
Foods to eat
- Protein-Rich Foods: Include sources like lean meats, poultry, fish, eggs, and plant-based proteins for hair structure support.
- Fruits and Vegetables: Prioritize a variety of colors for vitamins, minerals, and antioxidants that promote hair health.
- Iron-Rich Foods: Include spinach, lentils, beans, and lean meats to prevent iron deficiency, which can contribute to hair loss.
- Omega-3 Fatty Acids: Incorporate fatty fish, flaxseeds, chia seeds, and walnuts for their anti-inflammatory effects on the scalp.
- Zinc Sources: Include pumpkin seeds, chickpeas, and lentils for zinc, which supports hair growth and repair.
- Vitamin E-Rich Foods: Opt for almonds, sunflower seeds, and avocados for their role in supporting a healthy scalp.
- Biotin-Rich Foods: Include eggs, nuts, and sweet potatoes for biotin, a B-vitamin important for hair health.
- Hydration: Drink plenty of water throughout the day to maintain overall health and hydration for the scalp.
- Herbal Teas: Enjoy herbal teas like green tea for antioxidants that may support hair health.
- Individualized Nutrition: Adjust portion sizes and meal plans based on individual dietary needs and preferences.
✅ Tip
Boost your iron intake with foods like spinach, lentils, and fortified cereals to promote healthy hair growth.
Foods not to eat
- Processed Foods: Minimize intake of processed and sugary foods, as they may contribute to inflammation and poor hair health.
- Excessive Alcohol: Limit alcohol consumption, as excessive intake can contribute to dehydration and affect hair quality.
- Individual Dietary Needs: Adjust the meal plan based on individual sensitivities, allergies, and nutritional needs.
- Regular Health Checks: Monitor overall health, including nutrient levels and signs of hair health, regularly.
- Consult a Healthcare Professional: For concerns about hair health or individual health, consult with a healthcare provider.
Main benefits
The 14-day meal plan for hair growth focuses on nutrients that support hair health. It includes protein-rich foods, biotin, zinc, and vitamin C, which are essential for strong and healthy hair.
How to budget on this meal plan?
Salmon and avocado are key ingredients that can be bought in bulk. Eggs, spinach, and sweet potatoes offer variety and are often cheaper when purchased in larger quantities. Nuts, seeds, and berries can be more economical in bulk. Greek yogurt, lean poultry, and beans are also more affordable in larger sizes.
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Extra tips ✨
Any healthy snack ideas?
These snacks are great for promoting healthy hair growth:
- Pumpkin seeds
- Greek yogurt with berries
- Almonds
- Sunflower seeds
- Carrots with hummus
- Spinach and kale smoothie
- Salmon jerky
What should I drink on this meal plan?
For hair growth, water is fundamental. Green tea may support hair health. Smoothies with spinach and berries offer vitamins and minerals. Bone broth provides amino acids and collagen. Herbal teas like nettle or horsetail can be beneficial.
How to get even more nutrients?
Promoting hair growth through diet involves ensuring you get enough protein, as hair is primarily made of it. Foods rich in omega-3 fatty acids, like salmon and chia seeds, nourish the hair follicles. Vitamins and minerals from a variety of fruits and vegetables also support hair health. Biotin, found in eggs, almonds, and avocados, is particularly noted for strengthening hair.
Meal plan suggestions
14-Day Meal Plan for Hair Growth
This meal plan is designed to promote hair growth by providing essential nutrients such as protein, omega-3 fatty acids, vitamins, and minerals that support healthy hair follicles.
Day 1
- Breakfast: Spinach and feta omelette with whole-grain toast
- Lunch: Grilled salmon salad with mixed greens, avocado, and berries
- Dinner: Baked chicken breast with quinoa and roasted vegetables
Day 2
- Breakfast: Greek yogurt parfait with berries, almonds, and flaxseeds
- Lunch: Lentil soup with carrots, tomatoes, and spinach
- Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice
Day 3
- Breakfast: Smoothie made with kale, banana, berries, and chia seeds
- Lunch: Turkey and avocado wrap with spinach and whole-grain tortilla
- Dinner: Grilled beef steak with sweet potato mash and steamed broccoli
Day 4
- Breakfast: Scrambled eggs with tomatoes, bell peppers, and whole-grain toast
- Lunch: Chickpea salad with cucumber, bell peppers, and lemon-tahini dressing
- Dinner: Baked trout with quinoa pilaf and sautéed spinach
Day 5
- Breakfast: Oatmeal topped with sliced almonds, walnuts, and berries
- Lunch: Chicken and vegetable stir-fry with brown rice
- Dinner: Grilled shrimp skewers with couscous and roasted carrots
Day 6
- Breakfast: Cottage cheese with kiwi slices and pumpkin seeds
- Lunch: Spinach salad with grilled chicken, oranges, and balsamic vinaigrette
- Dinner: Lentil curry with quinoa and steamed green beans
Day 7
- Breakfast: Whole-grain toast with avocado and poached eggs
- Lunch: Tuna salad with mixed greens, tomatoes, and cucumber
- Dinner: Grilled salmon with roasted asparagus and mashed sweet potatoes
Day 8
- Breakfast: Smoothie made with spinach, banana, berries, and almond milk
- Lunch: Turkey and quinoa stuffed bell peppers
- Dinner: Baked chicken thighs with wild rice and steamed broccoli
Day 9
- Breakfast: Yogurt bowl with mixed berries, almonds, and flaxseed oil
- Lunch: Lentil and vegetable soup with whole-grain bread
- Dinner: Grilled beef kebabs with couscous and grilled vegetables
Day 10
- Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese
- Lunch: Chickpea and quinoa salad with cucumber, bell peppers, and lemon dressing
- Dinner: Baked trout with quinoa pilaf and sautéed kale
Day 11
- Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
- Lunch: Chicken Caesar salad with whole-grain croutons
- Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice
Day 12
- Breakfast: Greek yogurt with sliced oranges, almonds, and honey
- Lunch: Spinach and strawberry salad with grilled chicken and balsamic vinaigrette
- Dinner: Beef and vegetable stir-fry with quinoa
Day 13
- Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado, and salsa
- Lunch: Lentil and kale salad with roasted butternut squash and tahini dressing
- Dinner: Baked salmon with sweet potato mash and steamed green beans
Day 14
- Breakfast: Smoothie bowl with spinach, banana, berries, and pumpkin seeds
- Lunch: Turkey and avocado sandwich on whole-grain bread with a side salad
- Dinner: Grilled chicken with quinoa salad and roasted vegetables
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Want to learn more?
- Effects of Hair Tonic and Food including Korean Medicinal Herbs on Hair Growth in an Alopecia Model of C57BL/6 Mice
- A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair
⚠️ 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.
Article Reviewed
Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.
