3-Day Meal Plan

In order to stay a healthy teen, it is important to include all the macro nutrients that were talked about in this blog in all your meals. I have developed an example of a good 3-day meal plan that you can follow if you would like. You may create your own meal plan, but it has to include the right amount of each macro nutrient and the right amount of caloric intake for it to be a well balanced meal plan.

Day 1:
Breakfast:
2 boiled eggs
1 slice of whole grain bread
1 cup of 1% milk
1 banana

Snack:
1 Apple

Lunch:
Turkey & Cheese sandwich
(Whole wheat bread)
(Cheddar Cheese)
(Lettuce)
(Tomato)
1 cup of 1% milk
1 orange

Snack:
1 cup of carrot sticks

Dinner:
Spaghetti with meatsauce & mushrooms
One slice of buttered toast
1 cup of 1% milk

Day 2:
Breakfast:
a bowl of oatmeal
2 table spoons of rasins
1 cup of 1% milk

Snack:
1 cup of strawberries
Low fat cool whip

Lunch:
Tuna sandwich
(wholewheat bread)
1 orange
1 cup of 100% orange juice

Snack:
1 cup of grapes

Dinner:
2 BBQ Chicken Thighs w/ sauce
1 cup of green beans
1 corn on the cob w/ butter
1% milk
1 whole wheat dinner roll

Day 3:
Breakfast:
2 scrambled eggs
1 whole wheat toast
(2 teaspoons of grape jelly)
1 cup of 1% milk

Snack:
An Apple

Lunch:
1 pepperoni pizza slice
1 cup of garden salad
(2 tablespoons of low fat Italian dressing)
1 cup of 1% milk

Snack:
1 cup of low fat chocolate pudding

Dinner:
2 cups of Stove-top Macaroni & Cheese
1/2 cup of peas
1 cup of % milk

Keep in mind though, that eating healthy is only part of it. You have to have at least an hour of physical activity each day because it is important to your health.

Sources/Links:
mypyramid.gov