Printable Meal & Grocery Planner for Hair Health (with 100 Meal Ideas)

Mane Meals: The Printable Meal & Grocery Planner is for women experiencing hair loss, and the dietitians who support them. Knowing that nutrition matters for hair is one thing; deciding what to eat every day is another. This planner gives you a library of easy meal ideas to choose from, real examples of how a week can come together, and fillable pages to plan your own week and make your grocery list.

Includes the 21 meals from The Everyday Edition, plus 79 more.

Why I created it

I’m Holly Forbes, a registered dietitian who has experienced hair loss myself. The question I get asked most often is “What foods should I eat?” I used to answer with meal plans. But life got in the way, clients wanted something different, or they didn’t have the foods on hand, and the plans never got used. This planner gives options plus structure: you choose meals you actually want, and the planner helps you fit them into your week.

What makes it different: 

• Choices instead of a set meal plan. Most meal plans tell you exactly what to eat each day, and they’re easy to drop when life gets busy. This planner gives you 100 ideas and a simple way to plan your own week, so it works with your tastes, schedule and what’s in your kitchen.
• Real-life planning built in. The example weeks show batch prep, leftovers for lunch, takeout and nights out, because real weeks include all of those.
• Easy to fit into any day. Every meal has a time tag, so you can match quick meals to busy days and save the longer ones for when you have more time.
• Flexible ingredients. Each meal lists what you need plus optional extras, so you can work with the foods you have.
• Made by a dietitian who understands hair loss. I made it for women experiencing hair loss, based on my work with clients and my own experience.

What’s inside

• (20 pages)
• How to use the planner, in 3 simple steps
• A library of 100 meal and snack ideas: 25 breakfasts, 27 lunches, 32 dinners and 16 snacks
• For every meal: a photo, what you need, optional extras, a time tag (quick, moderate or more involved) and helpful prep notes; “make ahead” meals are marked
• 3 example weeks: batch-prep lunches, leftovers for lunch, and rotating breakfasts and lunches with a date night, takeout and easier dinners
• A fillable weekly meal planner (Sunday to Saturday, with breakfast, lunch, dinner, snacks and prep notes)
• A fillable grocery list sorted by store section, with check boxes

Benefits

• Takes the guesswork out of “What should I eat?” without a strict meal plan
• Plenty of choice, so meals fit your tastes, schedule and what’s already in your kitchen
• Example weeks show how to cook once and eat twice, and plan for busy nights
• Pages can be typed into and saved, or printed and reused every week

For dietitians
Give it to clients who ask what to eat, or who have tried meal plans that didn’t stick. Pick a few meals from the library together in session, walk through an example week, then have clients fill in their own weekly planner and grocery list between visits. It works for one-on-one sessions and for group programs. Use it with a single client to plan their week together, or in a group class to walk through an example week before each person fills in their own planner.

Details

• 20-page PDF (US Letter, full color), including a fillable weekly planner and grocery list
• Fillable fields work in Adobe Acrobat Reader or a computer’s web browser; pages can also be printed
• Meal ideas list ingredients but not exact amounts, cooking times or step-by-step recipes

These are for general nutrition education. They don’t diagnose, treat or reverse hair loss.