Healthy 7-Day Meal Plan for Teens

teens need to eat a balanced diet that includes a variety of foods from all the food groups, including grains, fruits, vegetables, lean proteins and low-fat dairy. This sounds great, but getting your teen to eat right can be a challenge.

Make It a Good Monday

A healthy breakfast for teens might include whole-grain unsweetened cereal with nonfat milk and a banana. If your teen brings lunch from home, pack a turkey sandwich on whole-wheat bread with carrot sticks, an apple and a cup of nonfat yogurt. Try going meatless on Monday at dinner,

Punch It Up on Tuesday

your teen might enjoy a vegetable omelet with low-fat cheese and whole-wheat toast with a cup of calcium-fortified orange juice. A healthy lunch might include mixed greens topped with beans, dried cranberries and walnuts with whole-grain crackers and a container of nonfat milk.

Healthy Meals on Wednesday

A healthy Wednesday breakfast meal might include a fruit smoothie made with nonfat yogurt, bananas, strawberries and peanut butter. For lunch, whole-grain unsweetened cereal with milk purchased from school and a cup of applesauce makes a good choice for teens who can’t refrigerate their lunch. At dinner, the whole family might enjoy baked chicken with brown rice and green beans.

What to Eat on Thursday

A bowl of oatmeal topped with raisins and walnuts with a cup of nonfat milk makes a healthy and filling breakfast for teens. For lunch, hummus stuffed into a whole-wheat pita with sprouts and sliced cucumbers and served with a pear and a container of nonfat milk makes a good choice. A healthy dinner meal might include broiled pork chops with applesauce, peas and a baked sweet potato.

Consider Leftovers on Friday

Your teen might enjoy scrambled eggs with sweet potato hash and a cup of calcium-fortified orange juice for breakfast. For lunch, wrap Friday chicken in a whole-wheat tortilla with lettuce and sliced peppers and serve with cubed pineapple and a container of nonfat yogurt.

Easy Saturday Meals

Whole-wheat bagels with peanut butter and cantaloupe makes an easy and healthy breakfast meal on Saturday morning. For lunch, your teen might enjoy whole-wheat English muffin pizzas served with mixed greens topped with low-fat salad dressing. At dinner, grill salmon and serve with orzo salad and grilled asparagus.

Finish the Week Right on Sunday.

Blueberry pancakes for breakfast is a delicious way to sneak in fruit on Sunday; round out the meal with a glass of nonfat milk. A healthy lunch might include sliced chicken breast served on a whole-wheat roll with celery sticks and nonfat yogurt. Slow-cooked stew served with mixed greens and whole-wheat bread makes a healthy finish to the week.

 

Leave a Reply

Your email address will not be published. Required fields are marked *