3-Day Meal Plan For An Average Teen

Day One:

1. Breakfast:
1. Granola bar
2. One cup of 2% milk
3. A handful of craisins
4. 2 boiled eggs

2. Lunch:
1. A tuna salad on whole wheat bread with romaine lettuce, tomatoes
2. A bag of baked tortilla chips
3. An apple
4. One cup of  2% milk

3. Dinner:
1. A bowl of beef chili with beans,
2. One baked potato,
3. Steamed green beans,
4. A glass of ice water

4. Snack: String cheese and a peach

            

Day Two:

1. Breakfast:
1. Two cups of Greek yogurt with fresh berries and granola
2. A piece of whole wheat toast with butter
3. One cup of 2% milk
2. Lunch:
1. A turkey cheese sandwich on whole wheat bread with lettuce and low fat mayonnaise.
2. A whole banana
3. A bottle of water
4. A cup of rice
3. Dinner:
1. A grilled 8 ounce chicken breast
2. A side salad
3. One cup of brown rice
4. ¾ cup of Pinto Beans
5. One cup of 2% milk
4. Snacks: One cup of nuts and an orange

    
   

Day Three:

1. Breakfast:
1. A poached egg on a whole wheat English muffin with Swiss cheese
2. A sliced up apple
3. One cup of 2% milk
2. Lunch:
1. A peanut butter banana sandwich on whole wheat bread
2. One cup of almond milk
3. A cup of baby carrots with low fat ranch
4. Half of a sliced cucumber
5. ¾ of a cup of quinoa
3. Dinner:
1. A 8 ounce grilled steak
2. 2 cups of steamed vegetables
3. 2 slices of sourdough bread with butter
4. A glass of ice water

    D.  Snacks: Apple with peanut butter and two cheese

Sources:http://efed.aces.uiuc.edu/eaters/3daymenu_eat.html 

http://www.huffingtonpost.com/2011/06/02/food-pyramid-usda_n_870375.html

http://b730lifetimefitness16.blogspot.com/