3 Day Meal Plan

This entry outlines what foods you should eat and breakfast, lunch and dinner if you are constructing a healthy three day meal plan for the average teen.

-Breakfast

The foods you should be eating during breakfast should be foods with a high amount of unrefined carbs like oatmeal,whole grain toast, quinoa, etc. Not refined carbs like pastries, cereal, white bread etc. Fats should be eaten but only foods with unsaturated fat like nuts, certain vegetables, etc. You should avoid eating saturated fats like butter, oil (canola), etc. Only a small amount of protein and sugar should be eaten, foods like eggs, fruits, vegetables, nuts, etc. should be eaten and not foods like sausage, bacon or sugar cereal. These foods will help you start the day with a lot of energy to perform the needed tasks for the day ahead. An example of a good breakfast would be oatmeal with apples in it, a scrambled egg and some sort of nuts.

-Lunch

Lunch should be relatively the same as breakfast except that you should have more vegetables. You should still have some carbs but not as much as breakfast. Your protein should also be lower than breakfast. The main food in your lunch should be vegetables to give you vitamins and minerals. An example of a good lunch would be a salad with chicken in it and a little bit of dressing or a turkey sandwich with lettuce and tomato inside and fruits fruits for a side.

-Dinner

Your dinner should be different then both lunch and breakfast. You want to cut back on the carbs because you do not need that extra energy during sleep. You want to increase vegetables and limit fat but still keep some protein. You want the vitamins and minerals that vegetables before you go to sleep so that you'll have a better time sleeping and feel better in the morning. A good dinner would be chicken with a salad/ mixed vegetables with some nuts.

-Snack and Beverages

Your snack should consist of either fruits, nuts or carbs. A snack should be used as a boost if your ever hungry or need energy. Carbs, fruits and nuts will help you fulfill those needs. Some good snacks would be crackers, fruits like apples/oranges or nuts like almonds of cashews. Your beverages should consist of either milk or water. Other drinks give no nutritional value because of their high sugar content. milk and water are good because milk gives you calcium which a growing teen needs and water quenches your thirsty without the added sugar.

Sources
http://www.health.com/health/gallery/0,,20676415,00.html
http://www.cookinglight.com/eating-smart/smart-choices/healthy-lunch-ideas
http://www.health.com/health/gallery/0,,20576053,00.html
http://www.realsimple.com/food-recipes/9-healthy-predinner-snacks