This plan is for a target caloric intake of 2200 calories per day. It also contains large amounts of both macro and micro nutrients necessary for teenagers.
All
foods in this meal plan should be organic whenever possible (meats
should be wild/free range). It is also strongly recommend that you grow
as much of what you eat as you can. If you cannot grow any of your own
food try to purchase produce that has been harvested within 50 miles of
where you will consume it.
Day one
Breakfast:
2 eggs, poached or boiled
1 tomato
1/2 – 1 tsp olive oil
2 tbsp cheese
1 low-fat muffin
2 tsp fruit topping
Lunch:
1 apple
2-3 oz water packed tuna
Some lettuce (pile it on)
1 tbsp low-fat mayonnaise
2 pieces of celery
1 tbsp low-fat yogurt
1 whole-wheat pita or tortilla
3-4 tree nuts (most nuts other than peanuts)
Dinner:
5 oz lean beef
½-1 tbsp ketchup
1 carrot (the bigger the better)
½ finely chopped onion
2 cups lettuce
½ cucumber
1 tbsp low-fat dressing
8 oz baked potato
1 tbsp sour cream
Snacks (to be eaten at any time during the day):
1 oz roasted soy nuts
1 apple
5 fl oz yogurt
Anything you would like that is not processed and is less
than 150 calories. This is a dietary precaution because no teenager
wants to be told exactly what to eat all day for three days. Enjoy!
Day two:
Breakfast:
1 cup water/fruit juice
1 cup buttermilk
2 oz steel cut oats
2 tsp agave syrup
1 tbsp flax seeds
5-10 almonds
1 pear
Lunch:
2 slices whole wheat bread
1 oz cheese
3 oz turkey breast
½ tsp mustard
4 slices of tomato
6 fl oz of vegetable juice
½ pomegranate
Dinner:
5 oz lean lamb
2 tsp coconut oil
1 tbsp soy sauce
1 cup mushrooms
2 cup chives
½ eggplant
6 tbsp brown rice
Snacks:
5 fl oz coconut milk
2-3 reduced fat chocolate cookies
1 pear and almond butter
Anything you enjoy that is low in saturated fat and is under 250 calories. Enjoy!
Day Three:
Breakfast:
1 cup black tea or filtered water
3 oz oats
2 tsp honey
1 tbsp flax seeds
1 banana
Lunch:
8 oz poultry (grilled)
½ cup butternut squash (baked)
2 cups leafy greens
Dinner:
6 oz wild salmon (roasted)
½ cup potatoes
1 cup carrots
1 cup broccoli
Snacks (to be eaten at any time during the day):
Anything you fancy that is low in fat and under 200 calories.
Sources:
http://www.livestrong.com/article/354157-2-200-calorie-meal-plan/
http://www.diet-i.com/diet-for-teens.htm
http://rocknrollresort.com/v2/shop/images/vegan-meals1%5B1%5D.jpg
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnKke98_Gi7pS7u8DtrX5sgUKL02PvE8hZXa1WxPEl3qaCN94hZBmu7xLE7GcnRWIKI6fPtlCWeIZJzXujZaP2Oty9SwzyJ7a8oKsLubCdP47BU3fiWdohnZ-QvzC6yA0l2DsQu3NZpoMC/s1600/Day1.png
Post by: Brandon
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