The Healthy Hair Grocery Guide is for women experiencing hair loss, and the dietitians who support them, who want to eat well without a strict meal plan. It teaches a simple, flexible way to plan the week, build balanced meals and make the most of every grocery trip, with three fillable worksheets to use again and again.

Why I created it
I’m Holly Forbes, a registered dietitian who has experienced hair loss myself. Many of my clients know which nutrients matter but come home from the store with bags of groceries and nothing for dinner, or throw out produce they meant to use. Shopping without a plan makes eating well harder than it needs to be. This guide gives them a plan that fits real life, budgets and schedules.

What makes it different

Most grocery lists tell you what to buy. This guide teaches how to turn what you buy into meals, and how to use it before it goes bad, so it works with any budget, store or schedule.

What’s inside (14 pages)

  • Plan: four quick questions to answer before shopping (schedule, food at home, time and energy, budget)
  • Build: the four parts of a balanced meal, with breakfast, lunch, dinner and quick-meal examples
  • Shop: how one grocery basket becomes several meals, plus “one ingredient, endless meal ideas”
  • Store: the “Fresh First, Frozen Later” method for wasting less food
  • Stock: a staples list for the fridge, freezer and pantry, including convenience foods that help on busy days
  • 3 fillable worksheets: Before You Shop, My Grocery List (sorted by store section) and Mix-and-Match Meals

Benefits

  • Turns nutrition knowledge into a weekly shopping routine
  • Builds balanced meals from everyday, budget-friendly foods (fresh, frozen and canned)
  • Reduces food waste and last-minute takeout
  • Worksheets can be typed into and saved, or printed and reused every week

For dietitians
Use it with clients who struggle to plan meals or shop with intention. Walk through the Before You Shop worksheet together in session, then assign the grocery list and Mix-and-Match Meals worksheets between visits. It works for individuals and for clients who shop for a family, in one-on-one sessions or group classes.

Details

  • 14-page PDF (US Letter, full color), including 3 fillable worksheets
  • Fillable fields work in Adobe Acrobat Reader or a computer’s web browser; pages can also be printed
  • Teaches how to build meals and lists; does not include recipes or a set menu with amounts

This guide is for general nutrition education. It doesn’t diagnose, treat or reverse hair loss.

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