Three Day Meal Plan

Day 1

Breakfast:

• 1 ½ Cups of organic skim milk

• ½ cup of strawberries, apples, and bananas

• 2 cups of honey bunches of oats

Lunch:

• Sandwich

- 2 servings of whole wheat bread

- 1/2 serving of turkey

- ¼ servings of lettuce

- ¼ serving tomatoes

• 3 cups of orange juice

Snack:

• 1 serving of non-fat yogurt

• 1 serving of banana

Dinner:

• 2 servings of broiled salmon

• 1 scoop of brown rice

• 2 servings of steamed vegetables (broccoli, carrots, or green beans)

Dessert:

• 1 serving of blueberries with cottage cheese

Day 2

Breakfast:

• 1 serving of toasted bread

- 1/8 serving of strawberry jam on the bread

• 1½ serving of sliced up apple

Lunch:

• Taco Salad

- 1½ servings of sliced up lettuce

- ½ serving of avocado

- ½ serving tomato

- ¼ serving organic non-salted taco chips

- ¼ serving of taco meat

Snack:

• 1 serving of celery with peanut butter and raisins

Dinner:

• 1 ½ servings of skinless baked chicken with no sauce

• ½ serving of boiled zucchini

• ½ serving of baked potato

- 1/16 cup of bacon

- 1/32 sour cream

Dessert:

• 1 serving of frozen banana yogurt

Day 3

Breakfast:

• 2 boiled organic eggs

• 1 serving of brown rice

• 1 serving of pineapple

Lunch:

• Fruit Salad

- 1/8 serving sliced apricot

- 1/8 serving sliced banana

- 1/8 serving apple

- 1/16 sliced cherry

• 1/2 ham sandwich

- 1/2 serving ham

- 1/2 serving bread

Snack:

• 1 serving of apple

Dinner:

• 2 servings of tofu

• 1 ½ serving of baked shrimp

• ½ serving of carrots

• ½ serving of celery

http://www.ehow.com/facts_7439547_importance-regular-balanced-diet-teenager.html