Hair Nutrition Secrets Meal Plan

HairGuard One Week Meal Plan for
Healthy Hair Growth

Breakfast Lunch Dinner
Sunday Sweet Potat-”Oats” Perfect Paleo Pizza Delicious Paleo Chili
Low-Carb Breakfast Basil Avocado Baked Garlic Butter
Monday Hash Shrimp Salad Salmon
Wraps
Tuesday Piña Colada Smoothie Broccoli Bacon Creamy Basil and
Salad Tomato Chicken
Wednesday Brussel Sprouts Hash Classic Chicken Spaghetti Squash
Salad Casserole
Thursday Best Paleo Pancakes One-Pan Roasted
Paleo Burrito Bowls Chicken with Carrots
Friday Paleo Egg Cups Mason Jar Taco Thai Coconut Chicken
Salad Curry
Saturday Paleo Granola Antipasto Salad Broth Bowl with Veggie
Noodles

Breakfast Recipes
Servings: 01
Sweet Potat-"Oats" Preparation time: 5 minutes

Cook time: 3 minutes
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INGREDIENTS DIRECTIONS

● 1 cup sweet potat-“oats” 1. Peel 1 sweet potato and run it through
(directions below) the shredder attachment on a food
● 1/3 cup crushed ripe banana processor. Then add the blade
(about 1 medium banana) attachment and pulse for a few seconds
● 1/4 cup almond milk just until sweet potato resembles the
● ½ teaspoon cinnamon
size of oats! Use 1 cup of these “oats” for
● Pinch of salt
the recipe.
2. In a small bowl combine sweet
● Top with: banana, walnuts and/or potat-“oats”, banana, almond milk,
almond butter cinnamon and salt. Microwave for about
3 minutes or until cooked. I topped mine
with sliced banana, walnuts and a
drizzle of almond butter!
Low-carb Breakfast Servings: 04
Hash Preparation time: 10 minutes

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● 6 slices bacon, cut 1. In a large nonstick skillet over medium heat, fry
into 1" pieces bacon until crispy. Turn off heat and transfer bacon
● 1 onion, chopped to a paper towel-lined plate. Keep most of bacon fat
● 1 red bell pepper, in skillet, removing any black pieces from the bacon.
chopped 2. Turn heat back to medium and add onion, bell
● 1 large head of pepper, and cauliflower to the skillet. Cook, stirring
cauliflower, chopped occasionally, until the vegetables begin to soften and
● kosher salt turn golden. Season with salt, pepper, and paprika.
● Freshly ground black 3. Add 2 tablespoons of water and cover the skillet.
pepper Cook until the cauliflower is tender and the water
● 1/4 tsp. smoked has evaporated, about 5 minutes. (If all the water
paprika evaporates before the cauliflower is tender, add more
● 3 tbsp. water water to the skillet and cover for a couple minutes
● 2 cloves garlic, more.)
minced 4. Take off the lid, then stir in the garlic and chives and
● 2 tbsp. finely chopped cook until the garlic is fragrant, about 30 seconds.
chives Using a wooden spoon, make four holes in the hash
● 4 eggs to reveal bottom of skillet. Crack an egg into each
● 1 c. shredded hole and season each egg with salt and pepper.
Cheddar cheese Sprinkle cheese and cooked bacon bits over the
entire skillet. Replace lid and cook until eggs are
cooked to your liking, about 5 minutes for a just
runny egg. Serve warm.

Piña Colada Protein Servings: 02
Smoothie Preparation time: 10 minutes

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● 1 can coconut milk 1. Combine coconut milk, banana,
● 1 banana pineapple, mango and protein powder in
● 2/3 c. frozen pineapple a blender and blend on high until
● 1/3 c. Frozen Mango smooth.
● 1 scoop plant-based protein 2. Garnish with a wedge of pineapple and
powder serve.
● Pineapple wedge, for garnish
Servings: 04
Brussel Sprouts Hash Preparation time: 10 minutes
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● 6 slices bacon, 1. In a large skillet over medium heat, cook bacon until
cut into 1" crispy. Turn off heat and transfer bacon to a paper
pieces towel-lined plate. Keep most of bacon fat in skillet,
● 1/2 onion, removing any black pieces from pan.
chopped 2. Turn heat back to medium and add onion and brussels
● 1 lb. brussels sprouts to the skillet. Cook, stirring occasionally, until
sprouts, vegetables begin to soften and turn golden. Season with
trimmed and salt, pepper, and red pepper flakes.
quartered 3. Add 2 tablespoons of water and cover skillet. Cook until
● Kosher salt brussels sprouts are tender and water has evaporated,
● Freshly ground about 5 minutes. (If all the water evaporates before the
black pepper brussels sprouts are tender, add more water to skillet and
● 1/4 tsp. cover for a couple minutes more.) Add garlic to skillet and
crushed red cook until fragrant, 1 minute.
pepper flakes 4. Using a wooden spoon, make four holes in the hash to
● 2 cloves garlic, reveal bottom of skillet. Crack an egg into each hole and
minced season each egg with salt and pepper. Replace lid and cook
● 4 large eggs until eggs are cooked to your liking, about 5 minutes for a
just runny egg.
5. Sprinkle cooked bacon bits over entire skillet and serve
warm.

Servings: 02
Best Paleo Pancakes Preparation time: 15 minutes
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● 4 large eggs, separated 1. In a large bowl, whisk together egg
● 2 ripe bananas, mashed (about 1 yolks, bananas, almond flour, coconut
c.) flour, baking powder, cinnamon, (if
● 1 c. almond flour using) and salt. In a separate large bowl
● 3 tbsp. coconut flour using a hand or standing mixer, whip
● 1 tsp. baking powder egg whites until stiff peaks form, 4 to 5
● 1/4 tsp. ground cinnamon minutes.
(optional) 2. Gently fold whipped egg whites into
● Pinch kosher salt batter until evenly combined.
● 1 tsp. Ghee, for cooking 3. Grease a large nonstick pan with ghee
● Ghee, for serving and place over medium-low heat. Pour
● Maple syrup, for serving about 1/4-cup pancake batter onto the
● Berries, for serving pan, spreading it out evenly. Cook until
both sides are lightly golden. Serve with
butter, maple syrup, and berries.

Servings: 12
Paleo Egg Cups Preparation time: 3 minutes
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● Coconut oil or ghee 1. Preheat the oven to 400°F. Grease 12 cups of a regular
for the pan muffin pan.
● 12 eggs 2. Lay a strip of bacon in each muffin cup, pushing
● 12 strips uncured down. It will over hang out side.
organic bacon 3. Crack an egg in every cup.
cooked 4. Distribute the asparagus evenly throughout each cup.
● 8 asparagus spears 5. Season with salt and pepper and bake in the middle of
cut into large pieces the oven for 12-15 minutes for soft eggs, 15-17 for
● Sea Salt and black hard eggs.
pepper 6. Serve the eggs warm.
Servings: 28
Paleo Granola Preparation time: 10 minutes
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● 2 cups blanched sliced 1. Preheat oven to 275˚F. Lightly grease a sheet
almonds pan. Combine all the nuts and seeds as well as
● 1 cup pecans the coconut in a large bowl.
● 1 cup chopped walnuts 2. Over low heat, combine honey and coconut oil
● 1 cup sunflower seeds until heated through. (You can also heat the
● 1 cup pepitas shelled honey and coconut oil in the microwave on high
pumpkin seeds heat for 90 seconds.) Remove from heat and stir
● ¼ cup sesame seeds in vanilla, cinnamon and cloves, ginger and
● ¼ cup ground flax seed or salt.
flax seed meal you can also 3. Pour over nut/seed mixture and mix well. Be
use almond meal in place sure to scrape all the good honey/oil mixture
of the flax that's left in the bowl. Spread mixture onto
● ¾ cup unsweetened prepared baking sheet.
coconut flakes 4. Bake for about 45 minutes or until golden
● ½ cup honey brown (may take longer, depending on your
● 6 tablespoons coconut oil oven), stirring every 15 minutes to keep granola
● 1 teaspoon vanilla at the edges of the pan from burning. Watch
● 1 teaspoon cinnamon carefully after 30 minutes as ovens vary. Once
● ½ teaspoon cloves the granola is a nice golden brown, remove it
● ½ teaspoon ground ginger from oven and allow to cool.
● ½ teaspoon kosher salt 5. Add dried fruit after granola has cooled.
● ¾ to 1 cup dried
cranberries raisins or other
dried fruit
Lunch Recipes
Servings: 04
Perfect Paleo Pizza Preparation time: 10 minutes
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● 2 1/2 c. almond flour, plus 1. Preheat oven to 425° with a rack in the top
more for dusting third. In a large bowl, whisk together almond
● 1/2 tsp. baking powder flour, baking powder, Italian seasoning, garlic
● 1 tsp. Italian seasoning powder, and salt.
● Large pinch garlic powder 2. In a small bowl, whisk together eggs and olive
● 1/2 tsp. kosher salt oil and pour into dry ingredients. Stir until a
● 3 large eggs dough forms. Transfer dough to a piece of
● 2 tbsp. extra-virgin olive oil parchment paper. Place another piece of
● 1/2 c. pizza sauce parchment on top and roll dough to ¼-inch
● 1 c. shredded dairy-free thick. Remove top piece of parchment and
mozzarella discard.
● 1/4 c. pepperoni slices 3. Slide bottom parchment paper with crust onto a
● 1/4 small red onion, thinly baking sheet. Bake until crust is lightly golden,
sliced about 10 minutes.
● 1/2 small green bell 4. Spread pizza sauce over crust, leaving a ½-inch
pepper, thinly sliced border. Top with mozzarella followed by
● 1/4 c. sliced black olives
● 2 cremini mushrooms, vegetable toppings and return to oven. Bake
thinly sliced until cheese is melted and crust is golden,
● Pinch red pepper flakes about 10 minutes.
5. Turn oven to broil and broil until cheese is
golden, about 2 minutes.
6. Garnish with red pepper flakes before serving.

Basil Avocado Shrimp Servings: 04
Salad Wraps Preparation time: 10 minutes

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FOR THE SHRIMP SALAD 1. Grease a large skillet over medium
● Ghee for greasing the skillet heat with cooking spray. Add shrimp
● 20 large shrimp, peeled and deveined and cook, stirring occasionally, until
(about 3/4 lb.) pink and no longer opaque, 2
● 1 1/2 c. grape tomatoes, halved minutes per side. Set aside and let
● 1/4 small red onion, finely diced cool.
● 2 avocados, diced 2. Make marinade: In a small bowl,
● 4 fresh basil leaves, thinly sliced whisk together lemon juice, garlic,
● 2 large heads butterhead or romaine basil, vinegar, oil, and paprika and
lettuce season with salt and pepper.
FOR THE MARINADE 3. In a large bowl, stir together
● Juice of 2 lemons tomatoes, onion, avocados, and basil.
● 2 cloves garlic, minced Fold in shrimp. Pour marinade over
● 3 fresh basil leaves, thinly sliced shrimp salad and toss until coated.
● 2 tbsp. white wine vinegar 4. Store shrimp salad in the fridge in a
● 3 tbsp. extra-virgin olive oil or resealable container. Serve in lettuce
avocado oil cups when ready to eat.
● 1/2 tsp. paprika
● Kosher salt
● Freshly ground black pepper
Servings: 04
Broccoli Bacon Salad Preparation time: 15 minutes
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FOR THE SALAD 1. In a medium sauce pan, bring 4 cups of
● kosher salt salted water to a boil. While waiting for the
● 3 heads broccoli, cut into water to boil, prepare a large bowl with ice
bite-size pieces water.
● 2 carrots, shredded 2. Add broccoli florets to the boiling water
● 1/2 red onion, thinly sliced and cook until tender, 1 to 2 minutes.
● 1/2 c. dried cranberries Remove with a slotted spoon and place in
● 1/2 c. sliced almonds the prepared bowl of ice water. When cool,
● 6 slices bacon, cooked and drain florets in a colander.
crumbled 3. In a large bowl, combine broccoli, carrots,
FOR THE DRESSING red onion, cranberries, nuts and bacon.
● 1/2 c. olive-oil based 4. In a medium bowl, whisk together
mayonnaise mayonnaise and vinegar and season with
● 3 tbsp. apple cider vinegar salt and pepper.
● kosher salt 5. Pour dressing over broccoli mixture and
● Freshly ground black pepper stir to combine.
Servings: 8
Classic Chicken Salad Preparation time: 10 minutes
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● 3 chicken breasts 1. Poach chicken: In a large pot, arrange the
● 1 green apple, chopped chicken breasts in a single layer. If using, place
● 1/2 red onion, finely lemon slices and dill sprigs on chicken. Pour
chopped water over the chicken breasts, covering by at
● 2 celery stalks, finely least an inch. Bring water to a boil, then reduce
chopped to simmer and cook for 10 minutes or until the
● 2/3 c. olive oil-based center of the chicken reaches 165° with an
mayonnaise instant read thermometer. If you don’t have a
● 2 tbsp. lemon juice thermometer, check that the thickest part of the
● kosher salt chicken is opaque.
● Freshly cracked black 2. Slice chicken into bite-sized pieces.
pepper 3. In a large bowl, combine chicken, apple, onion
● 1 tbsp. chopped dill, for and celery.
garnish 4. In a medium bowl, combine mayonnaise and
● 6 slices lemon (optional) lemon juice and season with salt and pepper.
● 6 sprigs dill (optional) Whisk until combined.
5. Pour dressing over chicken mixture and toss.
Garnish with dill and serve.

Servings: 05
Paleo Burrito Bowls Preparation time: 10 minutes
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for the rice: 1. Heat a large skillet over medium heat and
● 12 oz cauli rice I purchased this add coconut oil or other fat. Add the riced
pre-"riced" cauliflower and stir to coat. Cover skillet
● 1 Tbsp coconut oil and cook for about 2-3 minutes to steam.
● 1/2 tsp sea salt 2. Uncover and stir, then add the jalapeño
● 1 Tbsp fresh lime juice pepper, salt, seasonings and lime juice.
● 1 Tbsp jalapeño pepper minced Cook and stir another minute or two
● 1/2 tsp onion powder uncovered until you have desired texture,
● 1/2 tsp garlic powder then remove from heat.
● Dash chipotle powder 3. Meanwhile in a separate skillet (or the
for the beef: same one after cooking the cauli rice) heat
● 1 lb grass fed ground beef 1 tbsp coconut oil over medium high heat.
80-85% lean 4. Crumble the beef into the skillet and
● 1 Tbsp coconut oil break up lumps with a wooden spoon or
● 1/2 tsp sea salt spatula. Add the salt and all seasonings
● 3/4 tsp onion powder and cook, stirring occasionally until
● 3/4 tsp garlic powder browned. Do not drain the fat. Lower heat
● 1 tsp cumin to medium-low and add the tomato paste
● 3/4 tsp chili powder and water, stir to combine. Continue to
● Chipotle powder To taste - I cook and stir until thickened, then remove
added a generous dash to a separate bowl.
● 2 Tbsp tomato paste 5. Heat the same skillet over medium
● 4 Tbsp water (keeping juices in skillet) and add 1 tbsp
peppers & onions:
● 1 large onion sliced thin coconut oil. Add peppers and onions and
● 1 large red bell pepper sliced stir to coat with fat. Sprinkle with a bit of
thin sea salt to taste, and continue to cook,
● 1 Tbsp coconut oil stirring occasionally, about 5 minutes or
● sprinkle of sea salt until softened and browning, then remove
guacamole: from heat.
● 1 large ripe avocado or 2 small 6. To make the guacomole, mash together
● 2-3 Tbsp onion minced the avocado with the rest of the
● 1 clove garlic minced ingredients, adjusting seasonings to taste.
● 1-2 Tbsp jalapeno peppers 7. *To assemble the bowls, begin with the
minced cauliflower rice, then layer the beef,
● 1 1/2 Tbsp fresh lime juice peppers and onions, and guacamole.
● 2 Tbsp chopped fresh cilantro Garnish with more cilantro and a squeeze
plus more for garnish of lime juice if desired. Enjoy!

Servings: 02
Mason Jar Taco Salad Preparation time: 10 minutes
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● 1 Tbsp Olive oil 1. Heat 1/2 Tbsp of olive oil in a large skillet over
divided medium heat. Cook the chicken breast until golden
● 8 Oz Chicken breast brown, and no longer pink on the outside. Set aside in
cut into bite-sized a small bowl.
pieces 2. Add the remaining 1/2 Tbsp of olive oil into the pan
● 2 cup Large carrots turn to medium/high heat. Cook the carrots until they
sliced (about 1 of begin to just soften, about 3 minutes. Turn the heat
slices) down to medium and add in the pepper, onion and
● 1 Large Red Bell garlic. Cook until soft and the outsides begin to look
pepper sliced charred.
● 1/2 Cup Large onion 3. While the veggies cook, place the cumin seeds in a
roughly chopped small, dry pan over medium/high heat and toast
(about 1/2 ) them, stirring frequently until golden brown and
● 2 tsps Garlic minced fragrant, about 2-minutes. Transfer them to a cutting
● 2 tsp Cumin seed board and crush. I use the bottom of a glass, which
not the powder works really well.
● Salt 4. Add the crushed seeds into the pan with the veggies
● 1 Large avocado and season with salt. Mix well and turn off the heat.
● 1 Large Lime juiced 5. Scoop the avocado and the lime juice into a small food
● 1 Cup Salsa of processor and blend until smooth and creamy. You
choice can also just mash them together in a bowl if you
● 2 Cup Roma wish.
tomatoes chopped 6. Place 1/2 cup of salsa in the bottom of each jar,
(about 1 ) spreading evenly. Divide the avocado/lime mixture on
● 1/2 cup a top, gently spreading out. Then, divide the cumin
Cucumber chopped roasted veggies, followed by the chicken. You may
(about 1 ) need to lightly pack everything in to get it all to fit.
● 1/2 Cup Cilantro 7. After the chicken, place the chopped tomatoes, and
roughly chopped then the cucumbers. Finish off by dividing the cilantro
● Fresh spinach and as much spinach as you can stuff in there!
Servings: 04
Antipasto Salad Preparation time: 10 minutes
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● 1 large head or 2 hearts romaine 1. Combine all ingredients in a large
chopped salad bowl. Toss with dressing.
● 4 ounces prosciutto cut in strips
● 4 ounces salami or pepperoni cubed
● 1/2 cup artichoke hearts sliced
● 1/2 cup olives mix of black and green
● 1/2 cup hot or sweet peppers pickled or
roasted
● Italian dressing to taste

Dinner Recipes
Servings: 06
Delicious Paleo Chili Preparation time: 15 minutes
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● 3 slices bacon, cut into 1/2" strips 8. In a large pot over medium heat, cook
● 1/2 medium yellow onion, bacon. When bacon is crisp, remove
chopped from pot with a slotted spoon. Add
● 2 celery stalks, chopped onion, celery, and peppers to pot and
● 2 bell peppers, chopped cook until soft, 6 minutes. Add garlic
● 3 cloves garlic, minced and cook until fragrant, 1 minute more.
● 2 lb. lean ground beef 9. Push vegetables to one side of the pan
● 2 tbsp. chili powder and add beef. Cook, stirring
● 2 tsp. ground cumin occasionally, until no pink remains.
● 2 tsp. dried oregano Drain fat and return to heat.
● 2 tbsp. smoked paprika 10. Add chili powder, cumin, oregano, and
● Kosher salt paprika and season with salt and
● Freshly ground black pepper pepper. Stir to combine and cook 2
● 1 (28-oz.) can fire-roasted minutes more. Add tomatoes and broth
tomatoes and bring to a simmer. Let cook 10 to 15
● 2 c. low-sodium chicken broth more minutes, until chili has thickened
● Sliced jalapeños, for garnish
● Sliced avocado, for garnish slightly.
● freshly chopped cilantro, for 11. Ladle into bowls and top with reserved
garnish bacon, jalapeños, cilantro, and avocado.

Baked Garlic-Butter Servings: 04
Salmon Preparation time: 10 minutes

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● 2 lemons, thinly sliced 1. Preheat oven to 350°. Line a large rimmed
● 1 large salmon fillet (about 3 baking sheet with foil and grease with cooking
lb.) spray. To the center of the foil, lay lemon
● Kosher salt slices in an even layer.
● Freshly ground black pepper 2. Season both sides of the salmon with salt and
● 6 tbsp. clarified butter, pepper and place on top of lemon slices.
melted 3. In a small bowl, whisk together butter, honey,
● 2 tbsp. honey garlic, thyme, and oregano. Pour over salmon
● 3 cloves garlic, minced then fold up foil around the salmon. Bake
● 1 tsp. chopped thyme leaves until the salmon is cooked through, about 25
● 1 tsp. dried oregano minutes. Switch the oven to broil, and broil for
● Chopped fresh parsley, for 2 minutes, or until the butter mixture has
garnish thickened.
4. Garnish with parsley before serving.

Creamy Basil and Servings: 04
Tomato Chicken Preparation time: 10 minutes

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● 1 pound chicken 1. Prepare the pesto: place the garlic in the bowl of a food
boneless skinless processor. Pulse until the garlic is finely minced. Add the
chicken thighs or sunflower seeds and pulse serval times. Add the
breasts nutrition yeast, a sprinkle of salt, and a dash of pepper
● 1/2 yellow onion to the food processor. Finally, add the basil and avocado
● 1 teaspoon oil. Pulse until the basil is well minced. Set pesto aside
coconut oil while you prepare the rest of the dish.
● 1/2 teaspoon 2. Heat the coconut oil in a large skillet over medium heat
arrowroot powder until it sizzles. Slice the onion into strips while the oil
● 1/3 cup cold heats, and then add it to the pan. Cook until translucent.
water 3. Once the onion is translucent, add the chicken to the
● 1/2 cup canned pan. Cook for 12 minutes, then flip over and cook for 13
coconut milk more minutes. (To get the best sear, avoid moving it
● 1 batch nut-free around too much between flips). Chicken should be
dairy-free pesto, cooked through. If it is not, continue to cook until
recipe below (or chicken has no pink in the middle and juices run clear.
use your favorite 4. In a small bowl, whisk the arrowroot powder into the
pesto, store water. Add the coconut milk, and then whisk in the
bought or pesto. Pour the sauce into the skillet with the chicken.
homemade) Bring to a gentle simmer.
● 1 cup cherry 5. Add the sliced cherry tomatoes. Allow to simmer for 1-2
tomatoes, sliced more minutes, until tomatoes are warmed, and serve.
in half

Spaghetti Squash Servings: 04
Casserole Preparation time: 15 minutes

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● 1 spaghetti squash 1. Preheat oven to 400 degrees. Cut squash in half
● 1 pound 93/7 lean lengthwise. Remove seeds. Place cut side down on
ground beef a baking sheet, and bake for 25 minutes.
● 2 cups kale or spinach, 2. While squash is baking, brown ground beef over
finely diced medium high heat. Drain, and set aside.
● 20 cherry tomatoes, 3. While your squash and beef are cooking, prepare
halved vegetables. In a large sauce pan, begin to saute
● 1/2 red onion, diced red onion, tomatoes, and garlic with EVOO. Add
● 1 tablespoon minced seasonings. Once onions begin to turn
garlic translucent, add spinach and cook down.
● 1 whole egg 4. Once squash is done, remove from oven and
● 2 teaspoons garlic shred the meat of the squash with a fork. Add to
powder pan with sauteed veggies. Add meat, and egg. Mix
● 2 teaspoon oregano together thoroughly.
● 1 teaspoon onion powder 5. Pour mixture inside a 9 x 9 baking dish, and cook
● 1/2 tablespoon EVOO at 400 for 15 minutes.

One-Pan Roasted Servings: 04
Chicken with Carrots Preparation time: 15 minutes

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● 4 chicken thighs 1. Preheat the oven to 425°F.
● 1½ pounds carrots, 2. Arrange the carrots and onion in a single layer
peeled and trimmed on a greased baking sheet.
● 1 large onion, peeled and 3. Slice the top off a head of garlic; discard the top
cut into eighths and place on the tray.
● 1 head of garlic 4. Drizzle 2 tablespoons of olive oil over the
● 4 tablespoons olive oil vegetables; season with the rosemary, and salt
● 1 tablespoon chopped and pepper.
fresh rosemary 5. Top with the chicken thighs. Rub each thigh
● Kosher salt and freshly with 1 teaspoon olive oil; season with salt and
ground black pepper, to pepper.
taste 6. Roast in the oven until the chicken skin is
golden and the carrots are tender, 15 to 20
minutes.
7. To serve, divide the vegetables and chicken
thighs among four plates.

Thai Coconut Chicken Servings: 04
Curry Preparation time: 5 minutes

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● 1 tablespoon coconut oil
● 1 1/2 tablespoons curry 1. Heat a large dutch oven or non stick pan over
powder, divided medium low heat. Add oil and let it get hot, about
● 1/2 tablespoon ground 30 seconds. Add 1 tablespoon curry powder,
turmeric ground turmeric, garlic, and ginger and toast the
● 2 cloves garlic, minced spices by stirring until fragrant and well
● 1 tablespoon grated combined, about 30 seconds. Careful not to let
ginger the garlic burn.
● 1 pound chicken breast 2. Add chicken and salt and pepper and stir to
(cut into 1 inch pieces) combine with the spices. Cook for 5-7 minutes
● 1 cup diced onion (120 until browned on the outside. Remove from the
grams) pan and set aside.
● 1 large sweet potato, 3. Add onion, sweet potato and salt and pepper,
cubed (3 cups/400 cover with a lid, and cook for 5 minutes, stirring
grams) once or twice. Add broccoli and peppers, cover
● 2 large bell peppers, with a lid, and cook for another 3-5 minutes,
julienned (400 grams) stirring occasionally. Add coconut milk, red curry
● 3 heaping cup broccoli paste, tomato paste, 1/2 tablespoon curry
(250 grams/2 heads) powder, cayenne, cooked chicken, and salt and
● 1 can full fat coconut pepper. Stir to combine. I like to pour in the juices
milk from the chicken as well for flavor, but it will thin
● 1 tablespoon red curry out the curry a little bit.
paste 4. Let simmer from 5-10 minutes until vegetables
● 1 tablespoon tomato are cooked to your preference. Curry will thicken
paste as you simmer.
● 1/2 teaspoon cayenne
pepper
● salt and pepper, to taste

Broth Bowl with Servings: 01
Veggie Noodles Preparation time: 5 minutes

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● 3 cups bone broth 1. In a saucepan over medium heat
● 1/4 tsp turmeric combine bone broth, turmeric, and
● 1/2 cup sliced mushrooms mushrooms. Cook for 4 minutes or until
● 1 cup chopped kale mushrooms have softened. Add kale,
● 1/4 cup parsnip noodles parsnip noodles, and carrot noodles.
● 1/4 cup carrot noodles Cook for 3 more minutes. Turn off heat
● 1/4 cup bean sprouts and stir in coconut aminos.
● 1 tsp fresh oregano optional 2. Pour into a bowl and top with bean
● 2 tbsp coconut aminos or soy sprouts and fresh oregano.
sauce
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Hair Nutrition Secrets Meal Plan

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HairGuard One Week Meal Plan for

Healthy Hair Growth

Sweet Potat-"Oats" Preparation time: 5 minutes

Hash Preparation time: 10 minutes

Smoothie Preparation time: 10 minutes

Salad Wraps Preparation time: 10 minutes

Salmon Preparation time: 10 minutes

Tomato Chicken Preparation time: 10 minutes

Casserole Preparation time: 15 minutes

Chicken with Carrots Preparation time: 15 minutes

Curry Preparation time: 5 minutes

Veggie Noodles Preparation time: 5 minutes

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