![]() ![]() Water orĭeli meat sandwich with peppers and hummus and 1 appleġ whole-wheat English muffin with 1/2 cup cottage cheese, 1/4 cup walnuts, 1 tsp honey, and 1 cup peas or Grilled chicken breast with 1/2 cup spinach, 1 medium baked potato, and 16 oz. Sweet potatoes and yams, boiled and topped with maple syrup Granola and fruit with a glass of orange juice Waffles topped with blueberries, strawberries and topped with Maple syrup or Mealįruit smoothie with Whole wheat Egg McMuffin orģ egg whites with 1 cup oatmeal and 1/2 a banana This meal plan sample aims at delivering the necessary calories that they need when training for sports. The athlete diet planĪthletes or sportspersons would need more calories than an average teenager with a not-so-active lifestyle. Eat heartily but sensibly like some of the sample meal plans given above. This stage of rapid growth and development can go awry if your eating habits go wrong. This is only a sample meal plan, and you may replace the dishes with other foods to make a complete meal plan for teens. The above plan can give a teenage girl the required amount of calories, between 18 (2). Quinoa pulao or multigrain roti (bread) with vegetables Grilled fish or chicken with cooked millets or brown rice or omelet Raw salad, a bowl of lentils and vegetables with rice or parantha (bread)Īny fruit or handful of seeds (like pumpkin or sunflower) orĬhicken tikkis (barbequed pieces) or boiled eggĪny fruit or a handful of seeds (like pumpkin or sunflower) orĪny fruit or a handful of seeds (like pumpkin or sunflower) or steamed sweet corn or sweet potato Grilled or steamed tuna or chicken with paratha or rice ![]() MEALĬottage cheese paratha with 1 medium bowl of vegetables or multigrain bread sandwichīuttermilk or fruit juice or coconut water This simple plan caters to the needs of vegans and vegetarians as well. This diet plan includes simple, healthy foods that you can get them to eat despite their packed routines. Teenagers have a busy schedule, and healthy meals might not often be a part of their to-do list. Putting them all together, we have compiled a couple of diet plans that could work for your teenager. Folate-rich foods - green vegetables, brown rice, fortified bread and breakfast cereals.Vitamin C rich foods - lemon, grapefruit, potatoes, tomatoes, and oranges. ![]() Vitamin D rich foods - breakfast cereals, oily fishes, and margarine.Iron-rich foods - beans, poultry, seafood, dark green leafy vegetables, peas, iron-fortified foods.Calcium-rich foods - soya beans, tofu, nuts, milk products.Natural protein foods - red meat, pulses, cereals, green vegetables, and fish.Ideally, a teenage girl’s diet must include: Starting off the day with a breakfast full of protein and fiber is best to maintain optimal health.” Yelena Wheeler, a registered dietitian nutritionist from Los Angeles, California, says, “It is always recommended to have small, frequent meals throughout the day to maintain healthy blood sugar, metabolism, and energy levels. ![]() Your girl’s diet must be prepared considering her age, weight, exercise habits and fitness, and health conditions. There is no one-size-fits-all diet for teenage girls. Weight.Related: What Are The Effects Of Eating Junk Food In Kids? Diet Plan For Teen Girls Medical conditions, such as PCOS and hypothyroidism, can make it hard to lose Examples of warning signs to watch for include ( 43): Signs of eating disorders vary depending on the type. Parents who notice symptoms of a possible eating disorder in their teenager should consult their family doctor or pediatrician for information on treatment options. If you think you may be struggling with an eating disorder, tell a parent or trusted adult. Disordered Eating Warning SignsĮating disorders, such as bulimia nervosa, anorexia nervosa, and binge eating disorder (BED), can impact people of all ages and may develop during the teenage years ( 42). They can perform tests or recommend a specialist who can help rule out medical conditions that can cause weight gain. If you feel that you’re having an especially hard time losing weight, talk to your doctor about your symptoms. Get the Right DiagnosisĬertain medical conditions like hypothyroidism, polycystic ovarian syndrome (PCOS), and depression may cause sudden weight gain ( 39, 40, 41). There are some other reasons why teens may have a hard time losing weight, even when they’re following a healthy diet and lifestyle. ![]()
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