14-day meal plan for hair growth
Listonic team
Updated on Nov 22, 2024
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 grocery list
Fish & seafood
Salmon
Oysters
Meats
Chicken
Turkey
Lean beef
Dairy & eggs
Greek yogurt
Cottage cheese
Eggs
Extra Greek yogurt
Extra Turkey
Fresh grocery
Avocado
Spinach
Sweet potatoes
Carrots
Broccoli
Bell peppers
Oranges
Kiwi
Tomatoes
Kale
Swiss chard
Cucumber
Plant based
Lentils
Chickpeas
Quinoa
Flaxseeds
Chia seeds
Sunflower seeds
Pumpkin seeds
Almonds
Walnuts
Beverages
Water
Green tea
Snacks & sweets
Blueberries
Strawberries
Dry goods
Brown rice
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
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.
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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.
Recommended nutrient breakdown
Protein: 20%
Fat: 20%
Carbs: 50%
Fiber: 7%
Other: 3%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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
Want to learn more?
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