A 3 Day Meal Plan To Help Get You Started Eating Healthier

Here is a example of an 3 day meal plan for a average teenager. Some of the following foods will be hyper linked in order to show you the recipe for making them.

Day 1:
Breakfast -
1 piece of toast w/ light butter.
1 Granny Smith Apple.
Two Hard Boiled Eggs.
2 Cups of 1% milk.
1 Link Sausage.

Snack- Kellogg's Cereal bar

Lunch -
A scoop of brown rice
Stir Fry (a little chicken of beef can be added to the recipe)
1 Glass of Water

Snack- Several whole grain crackers (can be eaten with thin strips of cheese)

Dinner -
1 Cup of Cesar salad w/ ¼ cup of halved pecans
A palm sized cut of Planked Salmon (marinated in Soy sauce)
1 ½ scoops of brown rice
A bowl of various fruits (with very little whipped cream on top)
2 cups of 1% milk


Day 2:
Breakfast -
½ cup of bran flakes cereal
1 6 oz. low fat yogurt
1 ½ glass of orange juice
Several strawberries or other fruits (3-6)

Snack- 1 Cut spiced walnuts

Lunch -
2 ounces of Sesame Seared Tuna w/ Ginger-Carrot Sauce on 1 cup of spinach
1/2 cup of pasta 
1 cup of assorted fruits (Grapes, cut bananas, cut apples)
1 glass of water

Snack- Kellogg's cereal bar

Dinner -
3 ounces of preferably organic chicken (a little salt may be used or a light layer of barbecue sauce)
1 scoop of mashed potatoes
1 ½ cups of broccoli, carrots or green beans, or a mix
2 cups of 1% milk
1-2 homemade organic chocolate chip cookies


Day 3:
Breakfast -
½ of  this omlet
1 ½ cups of tossed fruit (strawberries, oranges, grapes)
1 piece of toast
2 cups of 1% milk

Snack - 2 ounces of baby carrots


Lunch -
1 Turkey Sandwich with Tomato and Lettuce, Low-Fat Mayonnaise
1 Apple banana
2 Cups of pure apple juice
1 Cup of White Grapes


Snack- 1 granola bar

Dinner -
2 ounces of Lemon-Rosemary Grilled Shrimp on 1/2 cup of tossed salad
½ cup of cut carrots in the salad
1 ½ cups of 1% milk
1 Blackberry Crepe w/ buttermilk cheese





http://mypyrimad.gov/
http://www.livestrong.com/article/82920-creating-eating-meal-plan/