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Teenage Diet Plan for 16-19 years Teenagers

This teenage diet plan is slightly different from the one for 12 through 15 years old teenagers. The main difference lies in the fact that older teenagers already can start frequent detoxing once a week and include some low calorie meals into their daily menu. And by detoxing I don’t mean taking supplement for a major intestine cleanse. However, having low calorie dairy free and meat free day once a week or once every two weeks will boost metabolism and help young bodies to rejuvenate.

On those special days make sure you don’t engage in vigorous exercise and have enough rest.  It is also very important to drink plenty of water.

You may begin your day with two glasses of fresh water with a little bit of lemon juice. During the day eat lots of fresh or cooked vegetables, fruits, whole grains and healthy fats such as avocado, olive oil or raw coconut butter. The rest of the week you can eat as usual.

Here is a sample menu for every day of the week.

Note: You don’t have to follow it precisely, but this teenage diet plan will give you a rough idea of how much and what kind of food you should eat at your age.  This diet will also help you gradually lose weight if you have few extra pounds. And don’t forget to visit my calorie counter and ideal weight calculator to find out how healthy you are right now.

Remember, the sooner you start taking care of your health and your diet in particular the healthier and happier you will be.

Teenage Diet Plan for 16-19 Years Old Teens

Day 1

Breakfast – 1 cup of tea or coffee, 1 egg, 1 tomato, few slices of cheese with whole bran bread.

Snack – 1 cup of yogurt, 1 apple.

Lunch – 1 cup of whole grain pasta with salad dressed with olive oil and lemon juice.

Snack – ½ cup of cottage cheese with pear.

Dinner – Baked fish with steamed vegetables, 1/3 cup of brown rice.

Day 2

Breakfast – 1 cup of cottage cheese with dry or fresh fruits, 1 cup of low fat milk, tea.

Snack – 1 cup of yogurt, 1 banana.

Lunch – 5 oz chicken breast with 1 baked potato, salad with olive oil and lemon juice.

Snack – 1 tablespoon of peanut butter with celery or apple.

Dinner – Omelet with mushrooms, 1 cup of tea.

Day 3

Breakfast – 1 cup of oatmeal with teaspoon of butter and fruits, 1 cup of tea.

Snack – 1 yogurt, few walnuts.

Lunch – ½ of grapefruit, 1 cup of rice with vegetables, 1 Caesar salad with low fat dressing and cheese.

Snack – 1 tablespoon of hummus with vegetables.

Dinner – 1 cup of cottage cheese, fruit salad, 1 cup of milk.

Day 4

Breakfast – Omelet with cheese, fresh strawberries, 1 whole grain English muffin.

Snack – 1 yogurt, 1 apple.

Lunch – 1 bowl of vegetable soup, 5 oz of lean meat or chicken, ½ cup of brown rice.

Snack – Handful of mixed dry fruit and nuts, 1 cup of tea.

Dinner – Large salad with chicken, 1 cup of milk.

Day 5

Breakfast – 2 whole grain toasts with cream cheese, 1 cup of tea or coffee, fresh fruits.

Snack – 2 teaspoons of peanut butter, few whole grain crackers.

Lunch – Fish with steamed vegetables, 1 cup of yogurt.

Snack – Fruit smoothie.

Dinner – 5 oz chicken or turkey, 1 baked potato, salad, 1 cup of tea.

  • Make sure you drink at least 8 cups of water during the day.

  • Avoid sweet beverages.

  • Drink herbal of green tea that is full of antioxidants and metabolism boosters.

  • Eat lots of fresh veggies.

  • Do not forget to exercise regularly.

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