Three Day Meal Plan

Now that you have read up on almost everything a teen needs to know about nutrition. Here is a three-day meal plan to get you started.

Day One
          Breakfast 
               - Oatmeal with dried nuts/berries and agave nectar 
               - Fresh fruits
                    - Apples, bananas, blueberries, cantaloupe, cherries, blackberries, kiwi...)
               - Nonfat or skim cow milk
                                                      
          Lunch
               - Sandwiches
                    - Lean meats (turkey or chicken)
                    - Whole wheat bread
                    - Lettuce
                    - Thin layer of goat cheese or hummus (avoid processed cheese)
                                                      
          Dinner
               - Grilled Salmon
               - Tossed salad
                    - Dark leafy greens, carrots, tomatoes, avacados, and kidney beans
                    - Little or no dressing (olive oil or low-fat Italian)
               - Hapa Rice
                                                       
          Snacks
               - Whole wheat pita chips with parmesan cheese and dried oregano 

Day Two
          Breakfast
               - Whole wheat/multi-grain cereal with milk (cheerios, chex...)
               - Plain or fruit yogurt
               - Fresh fruit juice
                                                      
          Lunch 
              - Pasta chicken salad with black olives, cherry tomatoes and diced peppers  
                     - Use white meats like chicken breasts
                                                         
          Dinner
               - Steamed broccoli and green beans

               - Grilled/baked chicken
                    - Don't eat the skin!

            Snack
               - Edamame with lemon juice

Day Three
          Breakfast
               - Multi-grain lightly toasted bread with peanut butter and bananas or feta cheese
               - Scrambled eggs
                    - Swap oil/milk for water instead
               - Nonfat or skim cow milk

          Lunch  
               - Grilled chicken salad with mango chutney
                    - Use dark leafy greens and/or avocados for salad

          Dinner
               - Ginger-glazed mahi mahi
               - Baked sweet potato (Purple has the most antioxidants)
               - Portugese kale and red bean soup
                    - (Optional) Add kidney beans, tomatoes and carrots    

          Snacks
                - Strawberry-kiwi smoothie

Be sure to drink water throughout the whole day!

Sources: 
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/page/Eating_tips_for_teenagers?open
http://healthyeating.sfgate.com/healthy-food-teens-kids-pack-lunch-6872.html
http://www.livestrong.com/article/387523-healthy-7-day-meal-plan-for-teens
http://allrecipes.com/recipes/healthy-recipes/main-dishes/
http://www.cookinglight.com/eating-smart/smart-choices/healthy-lunch-ideas