three day meal plan for the average teen

Day 1

Breakfast:
-Cup of milk
-1 serving of scrambled eggs
-2 slices of toast, whole grain, with a light margarine (no trans fats) spread
-1 whole apple

Lunch:
-Carrots sticks
-Chicken sandwich (1/2 chicken breast with lettuce, cheese, light mayo, and tomatoes)
-100% fruit juice

Dinner:
-Spaghetti (with tomato sauce, meat balls, chopped green peppers, and pinch of parmesan)
-Leafy green salad with italian dressing (topped with grape tomatoes, and cucumbers)
-Cup of milk

Snacks: (to be eaten throughout the day whenever one is hungry in between meals)
-Blueberry muffin
-Orange


Day 2:

Breakfast:
-Bowl of cereal and milk (non-sugar coated)
-Banana
-1/2 slice of bread with a peanut butter and jelly spread
-Orange juice

Lunch:
-Pasta salad
-Filet of fish (baked)
-Scoop of rice
-1 serving of broccoli
-100% fruit juice

Dinner:
-1/2 breast of grilled chicken
-Mashed potatoes
-1/2 corn on the cob
-Cup of Milk

Snacks:
-Pistachio nuts
-Strawberries


Day 3:

Breakfast:
-Pancakes w/syrup, whipped cream, and strawberries
-1 Orange
-Cup of yogurt
-Milk

Lunch:
-BLT sandwich (bacon, lettuce, tomato, with slice of parmesan cheese)
-1 serving of Corn chowder
-Leafy green salad with italian dressing
-100% fruit juice

Dinner:
-Shrimp scampi
-Blackened tuna salad (mixed baby greens)
-Cup of milk
-French bread

Snacks:
-Macademia nut cookies
-Popcorn, lightly salted, no butter