Meals That Teens Should Eat

3 day meal plan:

Day 1:

Breakfast: steel cut/instant oatmeal topped with fresh/frozen blueberries and almonds , skim milk, banana

Lunch: Lean Turkey sandwich on whole wheat bread, 1 cup strawberries, ½ cup sugar-free chocolate pudding, skim milk

Dinner: whole wheat spaghetti, Organic no salt added tomato sauce, water, 1 cup fruit of choice

Day 2:

Breakfast: 2 cups low-fat yogurt topped with granola and strawberries, glass of milk

Lunch: Turkey wrap (made with whole-wheat tortilla, lettuce, light mayo, tomato and veggies of choice), 1 cup assorted berries, ½ cup sugar free jello

Dinner: Scrambled tofu with onions, green peppers, light soy sauce, garlic powder, black pepper, stir-fry with a little olive oil. Eat with whole-grain toast, milk

Day 3:

Breakfast: Whole grain honey nut cheerios and milk, glass of orange juice

Lunch: Spinach leaf salad with grilled chicken breast, light salad dressing, 1 cup melon, slice of whole wheat bread

Dinner: beef tenderloin thinly sliced with chili powder, black pepper, cojita cheese, clinatro, black beans, sweet onion stir friend, avacado salad, milk