3 day meal plan

Day 1
Breakfast
– Frosted mini wheat (protein and fiber) – 200 calories
-can include 1% milk (calcium) - 100 calories
-glass of orange juice (vitamin c) -105 calories
- Banana (potassium, vitamin b) – 107 calories
512 calories

Lunch
– Turkey Sandwich (whole grain bread, couple slices turkey, lettuce, tomatoes) – 300 calories
-unsweetened apple juice (iron , potassium)– 117 calories
-pear ( vitamin c) 75 calories
492 calories

Snack
– orange (vitamin c)- 100 calories
-carrot juice (vitamin a, vitamin c) – 100 calories
200 calories

Dinner
- Salmon on Greens with Lime-Ginger Dressing (omega-3 fatty acid) – 313 calories
(http://recipes.sparkpeople.com/cookbooks.asp?cookbook=73617)
- unsweetened apple juice (iron, potassium) – 117 calories
-asparagus (vitamin A, folacin, and potassium) 20 calories
-salad (fiber, vitamin k) – 100 calories
-Brown rice - 220 calories
760 calories

1964 calories – Sufficient calories for an average teen who is moderately active

Day 2
Breakfast
– toast – 80 calories
-Apple (vitamin A,C etc.) 50 calories
-2 scrambled eggs – 100 calories
-glass of Orange juice (vitaminc) – 105 calories
335 calories

Lunch
-Tuna sandwhich – 400 calories
-1 Subway Turkey Breast Wrap - 190 calories
- Banana (potassium, vitamin b) – 107 calories
-glass of water
697 calories

Snack
-One 1-oz package of Planters NUT-trition almonds - 130 calories
-50 Eden's Vegetable Chips - 130 calories
-glass of Orange juice (vitaminc) – 105 calories
235 calories

Dinner
-2 servings Pasta, Spaghetti, Macaroni: Whole wheat, cooked (carbs) – 347 calories
-carrot juice (vitamin a, vitamin c) – 100 calories
-Green beans 1 cup (vitamin K) 50 calories
- Caesar salad – 300 calories
797 calories

2,194 calories – good for a moderately active average teen.

Day 3
Breakfast
- fruit salad – watermelon, strawberry, Pineapple, kiwi 200 calories
-glass of orange juice (vitamin c) -105 calories
-Cheerios – 100 calories
405 calories

Lunch
-Papaya (vitamin c) - 120 calories
-Baked potato (potassium) – 140 calories
-glass of unsweetened apple juice (iron, potassium) – 117 calories
377 calories

Snack
-2 tbsp Better 'n Peanut Butter, 4 stalks celery - 124 calories
-pear ( vitamin c) 75 calories
- carrot juice (vitamin a, vitamin c) – 100 calories
299 calories


Dinner
-Beef Stroganoff for the 21st Century (protein, carbs) – 410 calories
-glass of unsweetened apple juice (iron, potassium) – 117 calories
-Brown rice - 220 calories
647 calories

Dessert
-Chocolate walnut cake (omega-3) - 285 calories
285 calories


2013 calories – Again, average amount of calories needed for a moderately active teenager.

This is just an example; of the kinds of food that you can eat yet still enjoy a healthy diet. Eating healthy doesn't always have to be a chore. Just making sure that you think about what you are eating and trying to choose alternatives to unhealthy foods is the first step to becoming a healthier teen.

Sources
Info – what to eat
http://www.supernanny.com/advice/-/your-tween-and-teen/-/health-and-safety/teenagers-and-dieting.aspx

fruits calories
http://www.positivehealthsteps.com/calories/fruits-calories.shtml

Snacks
http://www.self.com/fooddiet/2009/06/30-healthy-snacks