Keto meal plan for hair growth

Written byListonic team

Updated on Nov 22, 2024

Fostering hair health, the keto meal plan for hair growth combines low-carb eating with nutrients known to support hair strength and growth. It includes foods high in vitamins and minerals essential for healthy hair.

This plan is designed to potentially enhance hair quality and growth through specific dietary choices. It’s about feeding your hair the right nutrients from the inside out.

Meal plan grocery list

Dairy & eggs

Eggs

Greek yogurt

Blue cheese

Cheese

Feta cheese

Butter

Meats

Chicken thighs

Beef

Bacon

Pork chops

Lamb

Turkey

Steak

Fish & seafood

Salmon

Tuna

Shrimp

Trout

Fresh grocery

Spinach

Avocado

Mixed greens

Broccoli

Bell peppers

Zucchini

Kale

Mushrooms

Cauliflower

Asparagus

Lettuce

Tomato

Brussels sprouts

Olives

Cucumber

Plant based

Chia seeds

Coconut milk

Almond flour

Almonds

Berries

Spices & sauces

Olive oil

Baking goods

Low-carb protein powder

Meal plan overview

Keto Meal Plan for Hair Growth is your dietary ally for stronger, healthier hair. It melds ketogenic principles with a focus on hair-nourishing nutrients.

From proteins to vitamins, each meal is packed with hair-friendly ingredients, all within the keto framework. Experience a diet that not only keeps you in ketosis but also supports luscious hair growth.

Keto meal plan for hair growth exemplary product

Foods to eat

Protein-Rich Foods: Beef, chicken, fish, and eggs for hair structure.
Healthy Fats: Avocado, olive oil, and nuts for scalp health.
Fatty Fish: Salmon and mackerel for omega-3 fatty acids and vitamin D.
Leafy Greens: Spinach and kale for iron and vitamins.
Berries: Blueberries and strawberries for antioxidants.
Biotin-Rich Foods: Eggs, almonds, and cauliflower for hair health.
Zinc Sources: Pumpkin seeds and beef for scalp health.
Collagen-Rich Foods: Bone broth and collagen supplements for hair strength.

✅Tip

Include collagen-rich foods like bone broth, which can support hair strength and growth.

Foods not to eat

Sugar and Sweets: Limit sugar intake to support overall health.
Processed Foods: Minimize processed foods with additives and preservatives.
Trans Fats: Avoid hydrogenated oils and processed trans fats.
Excessive Caffeine: Consume in moderation to prevent dehydration.
Alcohol: Limit alcohol intake, as excessive consumption may impact nutrient absorption.
High-Carb Snacks: Opt for low-carb snacks to manage blood sugar levels.
Processed Meats: Choose fresh, unprocessed meats for meals.
Low-Nutrient Foods: Focus on nutrient-dense options for overall health.

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Main benefits

The Keto Meal Plan for Hair Growth focuses on nutrient-dense foods that support hair health through a ketogenic approach. This plan emphasizes proteins, vitamins, and minerals essential for promoting hair growth and strength.

By incorporating a variety of foods rich in biotin, iron, and omega-3 fatty acids, the plan aims to contribute to overall hair health while adhering to a ketogenic lifestyle.

Recommended nutrient breakdown

Protein: 17%

Fat: 66%

Carbs: 15%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Eggs, spinach, and avocado are key ingredients that can be bought in bulk. Salmon, mixed greens, and olive oil are often cheaper when purchased in larger quantities. Chicken thighs, broccoli, and Greek yogurt can be more cost-effective in larger sizes. Almonds, tuna, and bell peppers are also more affordable in larger sizes.

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Extra tips

Promote hair growth with these nutrient-rich keto snacks:

Sardines, a great source of omega-3 and protein
Sunflower seeds, rich in vitamin E
Spinach, loaded with iron and folate
Almonds, high in biotin
Flaxseed crackers for Omega-3 fatty acids
Cheddar cheese, provides protein and B vitamins
Beef jerky (low-sugar), good for protein

On a keto diet for hair growth, water remains the staple for hydration. Herbal teas like peppermint and nettle can support hair health. Bone broth provides collagen, a key protein for hair. Green tea is rich in antioxidants that promote hair growth. A smoothie with keto-friendly ingredients like avocado provides healthy fats beneficial for hair.

Keto for promoting hair growth involves incorporating nutrients that support follicle health. Foods high in biotin, such as eggs and almonds, are beneficial. Protein, a building block of hair, is essential and should be sourced from both animal and plant-based proteins like beef and spinach. Omega-3 fatty acids from fish oil or flaxseeds can enhance the luster and density of hair, supporting overall scalp health.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and avocado
Lunch:Grilled salmon salad with mixed greens and olive oil dressing
Dinner:Roasted chicken thigh with a side of steamed broccoli
Calories🔥: 1250
Fat💧: 82g
Carbs🌾: 18g
Protein🥩: 96g

Day 2

Breakfast:Greek yogurt with a sprinkle of almonds
Lunch:Tuna salad with avocado and a side of mixed greens
Dinner:Beef stir-fry with bell peppers and zucchini
Calories🔥: 1300
Fat💧: 85g
Carbs🌾: 22g
Protein🥩: 95g

Day 3

Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
Lunch:Cobb salad with hard-boiled eggs, avocado, bacon, and blue cheese
Dinner:Pork chops with a side of sautéed kale and mushrooms
Calories🔥: 1250
Fat💧: 85g
Carbs🌾: 18g
Protein🥩: 93g

Day 4

Breakfast:Omelette with cheese and a side of sautéed mushrooms
Lunch:Shrimp avocado salad with olive oil and lemon juice dressing
Dinner:Lamb curry with cauliflower rice
Calories🔥: 1300
Fat💧: 88g
Carbs🌾: 20g
Protein🥩: 95g

Day 5

Breakfast:Chia seed pudding made with coconut milk and topped with a few berries
Lunch:Turkey and cheese lettuce wraps
Dinner:Baked trout with a side of steamed asparagus
Calories🔥: 1150
Fat💧: 73g
Carbs🌾: 16g
Protein🥩: 93g

Day 6

Breakfast:Almond flour pancakes topped with a pat of butter
Lunch:BLT salad with bacon, lettuce, tomato, and avocado
Dinner:Steak with a side of roasted Brussels sprouts
Calories🔥: 1250
Fat💧: 85g
Carbs🌾: 18g
Protein🥩: 94g

Day 7

Breakfast:Berry and spinach smoothie with coconut milk
Lunch:Greek salad with grilled chicken, feta cheese, olives, and cucumber
Dinner:Chicken thighs roasted with herbs and a side of sautéed spinach
Calories🔥: 1250
Fat💧: 85g
Carbs🌾: 19g
Protein🥩: 94g

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Want to learn more?

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.

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