Vegetarian meal plan for hair growth

Written byListonic team

Updated on Nov 22, 2024

The Vegetarian Meal Plan for Hair Growth includes meals that are as beneficial for your hair as they are for your health. Enjoy protein-packed lentil dishes, spinach salads, and nutty snacks, each contributing to the strength and vitality of your hair on a vegetarian diet.

Meal plan grocery list

Dairy & eggs

Greek yogurt

Goat cheese

Halloumi cheese

Beverages

Almond milk

Fortified orange juice

Coconut milk

Dry goods

Quinoa

Brown rice

Whole grain bread

Whole grain pasta

Whole wheat spaghetti

Muesli

Risotto rice

Lentils

Chickpeas

Black beans

Pumpkin seeds

Flaxseeds

Sunflower seeds

Almonds

Walnuts

Mixed nuts

Dried fruits

Chia seeds

Fresh grocery

Mixed berries

Spinach

Cherry tomatoes

Avocado

Carrots

Bananas

Apple

Strawberries

Sweet potatoes

Broccoli

Bell peppers

Corn

Mango

Papaya

Eggplant

Asparagus

Lemon

Fresh fruit for salad

Snacks & sweets

Hummus

Whole grain crackers

Almond butter

Honey

Spices & sauces

Salsa

Tomato sauce

Balsamic vinegar

Plant based

Tofu

Vegetable curry ingredients

Veggie wrap ingredients

Protein powder

Ready meals

Lentil and vegetable stew ingredients

Meal plan overview

Nourish your hair from within with the Vegetarian Meal Plan for Hair Growth. This plan is rich in vitamins, minerals, and proteins essential for healthy hair, featuring a variety of plant-based sources like legumes, nuts, seeds, and leafy greens.

Each meal is a step towards stronger, healthier hair, combining the benefits of vegetarian eating with a focus on hair-nourishing nutrients.

Vegetarian meal plan for hair growth exemplary product

Foods to eat

Protein-Rich Foods: Lentils, chickpeas, tofu, and tempeh for hair strength.
Iron-Rich Vegetables: Spinach, kale, and other leafy greens.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds for omega-3 fatty acids and zinc.
Whole Grains: Quinoa, brown rice, and whole grain bread for B vitamins.
Vitamin C Rich Fruits: Oranges, strawberries, and kiwis to enhance iron absorption.
Healthy Fats: Avocado and olive oil for essential fatty acids.
Dairy Alternatives: Fortified almond milk or soy milk for additional nutrients.

✅Tip

Snack on pumpkin seeds throughout the day for a vegetarian source of zinc, which is important for maintaining healthy hair.

Foods not to eat

High Sugar Foods: Can lead to scalp issues and affect hair health.
Excessive Raw Egg Whites: Contains avidin that can bind to biotin and hinder its absorption.
Highly Processed Foods: Generally low in nutrients necessary for hair health.
Alcohol: Can lead to dehydration and potentially affect hair health.

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Main benefits

The Vegetarian Meal Plan for Hair Growth includes nutrients vital for healthy hair, such as proteins, vitamins A, C, D, E, and B vitamins, iron, and zinc. It incorporates a variety of plant-based sources like leafy greens, nuts, seeds, and whole grains to support hair strength and growth.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Greek yogurt and almond milk can be more cost-effective when bought in larger containers. Bulk-buying quinoa, lentils, and brown rice is a smart move. Consider making your own hummus and granola to save money. Seasonal fruits and vegetables like berries, tomatoes, and spinach offer better value and freshness.

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Extra tips

Nourish your hair with these vegetarian snacks rich in hair-friendly nutrients:

Spinach and kale smoothie
Sunflower seeds
Pumpkin seeds
Carrots and hummus
Sweet potato wedges
Walnuts
Fresh berries

For hair growth, a vegetarian should opt for drinks like green tea, known for promoting healthy hair, and soy milk, rich in protein and essential for hair structure. Fresh carrot juice, packed with vitamin A, and cucumber juice, high in silica and sulfur, also contribute to hair health. Finally, spinach juice, loaded with iron, aids in preventing hair loss.

Healthy hair growth thrives on good nutrition. Include protein-rich foods like quinoa and lentils, which are also excellent sources of iron and zinc, nutrients directly linked to hair health. Avocados and seeds like flaxseeds or chia seeds are packed with omega-3 fatty acids that can help keep your hair thick and lustrous by nourishing the follicles and promoting a healthier scalp. Additionally, consuming a variety of nuts can provide vitamin E, which enhances blood flow to the scalp and supports the hair growth cycle.

Meal plan suggestion

Day 1

Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds (calories: 300, protein: 20g, carbs: 45g, fat: 6g)
Lunch: Quinoa salad with spinach, cherry tomatoes, avocado, and pumpkin seeds (calories: 450, protein: 15g, carbs: 55g, fat: 20g)
Snack: Carrot sticks with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 6g)
Dinner: Lentil soup with a side of whole grain bread and a green salad (calories: 500, protein: 25g, carbs: 60g, fat: 15g)

Day 2

Breakfast: Smoothie with spinach, almond milk, banana, and flaxseeds (calories: 250, protein: 6g, carbs: 35g, fat: 7g)
Lunch: Chickpea and vegetable stir-fry with brown rice (calories: 500, protein: 18g, carbs: 70g, fat: 15g)
Snack: Apple slices with almond butter (calories: 200, protein: 4g, carbs: 25g, fat: 10g)
Dinner: Baked sweet potato topped with black beans, salsa, and steamed broccoli (calories: 450, protein: 15g, carbs: 80g, fat: 10g)

Day 3

Breakfast: Oatmeal with almond milk, topped with almonds and strawberries (calories: 350, protein: 10g, carbs: 55g, fat: 10g)
Lunch: Whole grain pasta with tomato sauce, mixed vegetables, and a side of mixed greens (calories: 400, protein: 12g, carbs: 70g, fat: 10g)
Snack: A handful of mixed nuts (calories: 180, protein: 5g, carbs: 6g, fat: 16g)
Dinner: Stuffed bell peppers with quinoa, black beans, corn, and a side salad (calories: 500, protein: 20g, carbs: 75g, fat: 15g)

Day 4

Breakfast: Whole grain toast with avocado and fortified orange juice (calories: 350, protein: 8g, carbs: 40g, fat: 18g)
Lunch: Spinach and goat cheese salad with walnuts and a balsamic vinaigrette (calories: 400, protein: 15g, carbs: 30g, fat: 25g)
Snack: Greek yogurt with honey and sunflower seeds (calories: 250, protein: 15g, carbs: 25g, fat: 10g)
Dinner: Vegetable curry with chickpeas and brown rice (calories: 500, protein: 18g, carbs: 80g, fat: 15g)

Day 5

Breakfast: Chia seed pudding with coconut milk and fresh mango (calories: 350, protein: 6g, carbs: 40g, fat: 20g)
Lunch: Veggie wrap with hummus, grated carrots, cucumber, and sprouts (calories: 400, protein: 12g, carbs: 50g, fat: 15g)
Snack: Fresh fruit salad (calories: 150, protein: 2g, carbs: 35g, fat: 1g)
Dinner: Eggplant parmesan with whole wheat spaghetti and a green salad (calories: 550, protein: 20g, carbs: 75g, fat: 20g)

Day 6

Breakfast: Berry and banana smoothie with almond milk and protein powder (calories: 300, protein: 20g, carbs: 40g, fat: 8g)
Lunch: Lentil and vegetable stew with a side of quinoa (calories: 500, protein: 25g, carbs: 70g, fat: 10g)
Snack: Whole grain crackers with a cheese alternative (calories: 200, protein: 5g, carbs: 30g, fat: 8g)
Dinner: Stir-fried tofu with mixed vegetables and brown rice (calories: 450, protein: 20g, carbs: 60g, fat: 15g)

Day 7

Breakfast: Muesli with almond milk and a side of papaya (calories: 350, protein: 10g, carbs: 60g, fat: 10g)
Lunch: Grilled vegetable and halloumi salad with a lemon-olive oil dressing (calories: 400, protein: 18g, carbs: 40g, fat: 22g)
Snack: A handful of dried fruits and seeds (calories: 200, protein: 5g, carbs: 30g, fat: 8g)
Dinner: Mushroom risotto with a side of roasted asparagus (calories: 500, protein: 15g, carbs: 75g, fat: 15g)

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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.

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