3 Day Meal Plan

Athletic teens should be taking in about 3200 calories a day. This is more than most
teenagers because it will be burned off while exercising. An example of a three day meal
plan is:

DAY 1

Breakfast
2-3 slices Turkey Bacon
2 Whole Wheat Pancakes
1 Banana
1 glass Orange Juice

Lunch
2 slices Thick crusted, vegetable pizza
1 Apple w/ peanut butter
½ cup Broccoli
1 glassSkim milk

Dinner
1 Baked chicken (skinless)
2 scoops brown rice
Caesar Salad
1 glass skim milk

Snack
1 Low-fat yogurt parfait w/ strawberries & blueberries & granola

DAY 2

Breakfast
1 glass
skim milk
1 ounce
low fat yogurt
1 bowl oatmeal
1 orange





Lunch
1 Roast Beef sandwich w/ mayo, ketchup, lettuce
2 oatmeal raisin cookies
carrot sticks w/ light ranch dressing
1 glass lemonade

Dinner
1 glass
skim milk
2 chef salad
2 slice garlic bread
2 servings spaghetti w/ meat sauce

Snack
1 scoop vanilla ice cream

DAY 3

Breakfast
Scrambled eggs
1 Whole wheat toast
1 Blueberry muffin
1 Papaya


Lunch

Roasted turkey breast
Baked potato
Cooked cauliflower
Gatorade

Dinner
Skim milk
Baked salmon w/ lemon juice
Brown rice
Raw broccoli



Snack
Fruit salad