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Free Diet For Teens or Adolescent
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Teenage Diet Plan

Diet Information

2100 Calorie Diet For Teens

Here is a basic 2-day calorie-controlled diet plan for teenagers or adolescents, containing approximately 2100 calories. For optimum nutrition, micronutrients and fiber, the diet includes foods from all major food groups. Each meal is listed with total calorie content in brackets, and individual foods are accompanied by their individual calorie values. For Day 2, see Eating Plan For Teens

Additional Snacks For Teenagers
For extra snacks, see Diet Snacks and Calorie Needs For Teens

Day 1

Breakfast - Veggie Egg Scramble, English Muffin (478 calories)

2 medium eggs [160]
1 large tomato [35]
1/2 red bell pepper [12]
1 tsp olive oil [45]
2 tbsp shredded low-fat cheese [54]
1 English Muffin [140]
2 tsp fruit spread [32]

1. Lightly beat the eggs. Chop the tomato and thinly slice the pepper.
2. Heat oil in non-stick pan. Add the sliced pepper and tomato and cook for 2-3 minutes.
3. Add the eggs and stir until set.

Snack (150 calories)
6 fl oz yogurt drink

Lunch - Apple and Tuna Salad (440 calories)

1 red apple, chopped [70]
3 oz water packed tuna, drained [90]
2 ribs celery, sliced [10]
2 cups lettuce leaves [20]
1 tbsp low-fat mayonnaise [50]
1 tbsp plain low-fat yogurt [15]
1 whole wheat pita [140]
4 walnuts, chopped [45]

1. Drain the tuna and combine it with the other salad ingredients.
2. Blend the mayonnaise and yogurt and mix into the salad. Top with the walnuts.

Snack (180 calories)
1 oz dry-roasted Soy Nuts and 1 apple

Dinner - Home-made Hamburger and Salad (610 calories)

5 oz very lean ground beef [300]
1 tbsp ketchup [15]
1 small grated carrot [15]
1/2 finely chopped onion [10]
1 egg white, beaten [15]
2 cups lettuce, shredded [20]
1/2 cup cucumber, sliced [5]
1 tbsp low-fat dressing [50]
8 oz baked potato [150]
1 tbsp sour cream [30]

1. Mix the ground beef, grated carrot, onion and ketchup together and form into patty.
2. If you have time, chill for 1 hour, then broil or barbecue.
3. Serve with the salad, plus baked potato topped w/sour cream.

Snack (195 calories)
Chocolate Protein Shake
1 scoop or 1 ounce packet Revival Soy (or any chocolate protein powder)
Blend with 3/4 cup skimmed/fat-free milk, 1 tsp sugar, 4 ice cubes.

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