2100 Calorie Diet For Teens
Notes:
- For extra food-snacks, see Diet Snacks
and Calorie Needs For Teens
- For Day 1, See: Diet For Teens
- Each meal is listed with total calories in brackets; food items have
individual calorie content in brackets.
Day 2
Breakfast - Traditional Oatmeal with
Honey and Seeds (530 calories)
1 cup water
1 cup low-fat milk [120]
2 oz /2/3 cup oats [dry rolled oats] [220]
2 tsp honey [40]
1 tbsp flax seeds [50]
5 walnuts, chopped [55]
1 sliced peach [45]
1. Put the water and half the milk in
a pan and sprinkle in the oats.
2. Bring to the boil and boil for 5 minutes, stirring all the time.
3. Serve with milk, top with seeds, nuts, sliced peach and honey.
Snack (205 calories)
3 reduced-fat Oreo cookies [130]
6 fl oz glass low-fat milk [75]
Lunch - Grilled Turkey & Swiss on
Rye (465 calories)
2 slices whole wheat bread [150]
1 oz low-fat Swiss cheese [90]
3 oz deli turkey [105]
1/2 tsp honey mustard
4 cherry tomatoes [20]
6 fl oz vegetable juice [50]
1 kiwi fruit [50]
1. Toast the bread on one side, under
broiler and spread the non-toasted side with the mustard.
2. Put turkey on top, and cover with cheese. Broil until cheese melts.
Serve with tomatoes and follow with the kiwi fruit.
Snack (175 calories)
1 apple sliced dipped in 1 tbsp peanut butter (diluted in a little water)
Dinner - Pork Chop w/Veggies over Rice
(540 calories)
5 oz boneless loin pork chop, lean only
[200]
2 tsp oil [90]
1 tbsp soy sauce [10]
1 tbsp water
1 cup mushrooms [20]
1 small red onion [10]
1/2 red bell pepper [12]
6 tbsp [dry weight] brown long grain rice [198]
1. Thinly slice the pork and the vegetables.
2. Heat oil in a non-stick skillet, add the garlic [if using] and pork.
Cook for 2-3 minutes.
3. Add the soy sauce, water and vegetables, continue cooking for 3-4 minutes.
4. Meantime, cook rice as directed. Do not overcook. Serve pork and vegetables
over rice.
Snack (150 calories)
15 Baked Tortilla Chips with 2 tbsp salsa
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