Creating a diet plan for healthy skin and hair involves focusing on nutrient-rich foods that promote overall wellness. Here’s a balanced plan to help support skin and hair health:

### Daily Diet Plan

**Breakfast:**
– **Oatmeal** topped with berries (rich in antioxidants) and a tablespoon of flaxseeds (for omega-3 fatty acids).
– **Greek yogurt** or a smoothie with spinach, banana, and a scoop of protein powder.

**Mid-Morning Snack:**
– A handful of **mixed nuts** (almonds, walnuts) for healthy fats and vitamin E.
– A piece of **fruit** (like an apple or orange) for vitamin C.

**Lunch:**
– **Quinoa salad** with mixed greens, cherry tomatoes, cucumber, avocado (healthy fats), and a dressing of olive oil and lemon juice.
– Grilled **chicken** or **tofu** for protein.

**Afternoon Snack:**
– **Carrot sticks** or **cucumber slices** with hummus for fiber and healthy fats.
– A cup of **green tea** for antioxidants.

**Dinner:**
– **Baked salmon** (rich in omega-3s) or a plant-based protein source.
– Steamed **broccoli** or **spinach** (for iron and vitamins A and C) and a side of sweet potatoes (rich in beta-carotene).

**Evening Snack (optional):**
– A small bowl of **cottage cheese** or a few slices of **avocado** on whole-grain toast.

### Hydration
– Drink plenty of water throughout the day (aim for at least 8 cups).
– Herbal teas can also be a great addition.

### Additional Tips:
1. **Omega-3 Fatty Acids:** Include fatty fish, flaxseeds, chia seeds, and walnuts.
2. **Antioxidants:** Focus on a variety of colorful fruits and vegetables.
3. **Hydration:** Stay hydrated for skin elasticity.
4. **Limit Sugar and Processed Foods:** They can contribute to skin issues and inflammation.
5. **Supplements:** Consider a multivitamin or specific supplements like biotin or collagen after consulting with a healthcare provider.

### Note
Individual dietary needs may vary, so it’s always a good idea to consult with a healthcare provider or a registered dietitian for personalized advice.