Three Day Meal Plan

First off, this 3-day meal plan is a plan, not a diet. This is not intended for losing weight, but it is created to help teens make healthy eating choices so that they can live a healthier lifestyle. But smart food choices alone cannot do the whole trick. A good amount of exercise is very important, too. (:

DAY 1
Breakfast:
-2 c. High fiber cereal (Kashi, Fiber One, etc) with 1 c. Skim Milk
-2 slices whole wheat bread w/ 1 tsp. Olive Oil-based spread
-1 c. Orange Juice

Lunch:
-Tuna Salad Sandwich with 2 slices tomato, & 1/2 c. Romane Lettuce
- 1/2 c. Strawberry Yogurt with 2 tsp. added blueberries
-Drink Water!

Snack:
-1 medium apple slices w/ 2 tsp. peanut butter

Dinner:
- 120-150 g. seasoned chicken breast
- 1/4 c. brown rice
- 1/2 c. Steamed broccoli
- 1c. Skim milk

Dessert:
-Fruit-Flavored Popsicle

DAY 2
Breakfast:
-2 c. whole grain oatmeal w/ 2 tsp. blueberries
-1 medium banana
-1 c. skim milk
-1 slice whole wheat toast w/ 1 tsp. strawberry jam

Lunch:
-Spiced chicken patty on whole wheat bun w/ 1 tsp. mayonnaise
-1 c. Romaine lettuce salad w/ 1/2 tbsp. Caesar dressing
-1 medium orange
-Lots of WATER

Snack:
- 2 c. Pita Chips
- 1/8 c. Hummus

Dinner:
- 2 c. spinach & cheese ravioli
- 3/4 c. tomato sauce w/ ground turkey
- 1/4 c. cooked mixed veggies
-2 c. skim milk

Dessert:
- 1 c. fresh strawberries
- 1 tbsp. whipped cream

DAY 3
Breakfast:
- 2 hard-boiled eggs
- 1 c. berry yogurt w/ 3 tbsp. FlaxPlus Granola
- 1 c. orange juice

Lunch:
- 2 Tbsp. Peanut butter, 1 Tbsp. Jelly, 2 slices whole grain bread (PB & J sandwich)
- 3 oz. baby carrots
- 1 c. grapes
- 2 c. skim milk

Snack:
-1 1/2 c. unsweetened & unsalted mixed nuts, raisins, dried fruit, and dark chocolate chips

Dinner:
-2 c. chili w/ beans & ground turkey
-1 small baked potato w/ 1 tsp. olive oil-based spread
- 1 c. green beans
- Lots of WATER!

Dessert:
-3/4 c. vanilla nonfat frozen yogurt
- 1 tsp. dark chocolate chips

Posted By: La'a