3-Day Meal Plan

By Tiger Tam 

Here is an example of a healthy 3-Day Meal Plan for the average teen:

Day 1

Breakfast:
-1-2 eggs
-1 slice of whole wheat toast
-1 cup of skim milk

Lunch:
-Mixed salad possibly including: lettuce, tomatoes, spinach, apple, red cabbage, bell peppers, avacado
-Squeezed lemon dressing

Snacks:
-Carrots and celery sticks
-3-4 large Strawberries

Dinner:
-Lean chicken breast
-1 scoop of brown rice
-Green beans
-1-2 cups milk

Day 2:
Breakfast:
-1-2 cups whole grain Cheerios or other whole grain cereal
-1 cup skim milk
-1 sliced banana

Lunch:
-Tuna sandwich with:
1 can tuna in water
Lettuce
Tomato
Dash of salt and pepper
Onion
-1 apple
-Water

Snack:
-13-20 almonds
-Non-fat Greek yogurt cup

Dinner:
-Steamed salmon with ginger and green onions

-1 scoop brown rice
-1-2 cups skim milk or iced water

Day 3:
Breakfast:
-Half a papaya with 1 scoop cottage cheese

Lunch:
-2 fish tacos with:
1 corn tortilla
2 strips lean panko-baked fish
Cabbage
Tomato
1-2 tablespoons shredded cheddar cheese

 Snack:
-1/2 cup pumpkin seeds in shells

Dinner:
-1 baked potato with greek yogurt
-1 bowl reduced fat tomato soup

Dessert:
-1-2 Tangerines/clementines

Links
http://www.self.com/fooddiet/2009/06/30-healthy-snacks