21 easy meal ideas for healthy hair, built around 10 hair-supporting nutrients.

Mane Meals: The Everyday Edition is for women experiencing hair loss, and the dietitians who support them, who know nutrition matters but need to know what to actually make. It turns 10 hair-supporting nutrients into simple, familiar meals and snacks, with no meal plan to follow.

Why I created it
I’m Holly Forbes, a registered dietitian who has experienced hair loss myself. “Eat more protein” doesn’t tell anyone what to make at 7 a.m. or at the end of a long day. These meal ideas show what good nutrition for hair looks like on a plate, using foods most people already buy.

What makes it different

Mane Meals gives you ideas to choose from instead, built from familiar foods, with tags that show which hair-supporting nutrients each one provides.

What’s inside (7 pages)

  • 21 meal and snack ideas: 6 breakfasts, 6 lunches, 6 dinners and 3 snacks
  • A photo, ingredient list and nutrient tags for every idea
  • Ideas organized around the day: busy mornings, lunches to prepare ahead, and nights you barely feel like cooking
  • A one-page nutrient key explaining protein, carbohydrates, iron, zinc, vitamin D, vitamin B12, vitamin C, biotin, omega-3 fats and folate
  • Ingredients that work in more than one meal, so grocery lists stay short

Benefits

  • Turns “eat more protein and iron” into meals clients can picture and make
  • Gives options instead of rules, so it fits busy schedules and different tastes
  • Keeps grocery lists short, because ingredients repeat across meals

For dietitians
Pairs with the free Food for Your Follicles guide: the guide explains the nutrients, and Mane Meals shows clients what to eat. Use it as a take-home handout or to help clients choose two or three meals to try before their next session. It also works in group classes as a starting point for a meal planning activity.

Details

  • 7-page PDF (US Letter, full color); read on a phone or computer, or prin
  •  Meal ideas list ingredients but not exact amounts or step-by-step directions

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

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