Introduction
The life of a teenager can get busy while trying to manage school, extra classes, sports, and managing their social life. However, amidst all this rush and excitement, it is important to not overlook nutrition and energy needs. Food is like a fuel that helps children complete their classes, and homework, and play with friends without getting exhausted.
However, bad eating habits such as the consumption of junk foods and irregularity of meals can be an obstruction to one's overall wellness. To avoid this from happening parents can create a meal plan in advance. It is a systematic way of laying out a plan for your busy teen and ensuring that they're having a balanced diet.
7-Day Healthy Eating Plan for Busy Teens
Healthy eating doesn't mean that one has to eat boring food. Your everyday recipes can be filled with so much nutrition and yet be yummy. All that you need to do is select the right kind of recipes and do some meal prep in advance. Here is a seven-day meal plan for teenagers that is practical, nutritious, and delicious.
Day 1
Breakfast- For the first day of the week, you can start by serving some soaked almonds and a glass of milk to your child first thing in the morning. Following this, you can prepare a rajma chaat filled with the goodness of fiber and various kinds of vegetables.In between breakfast and lunch, you can serve any kind of seasonal fruits as per the availability. It could be bananas, oranges, plums, and more.
Lunch- For lunch, you can serve some brown rice with chickpea curry, and curd.
Snacks- A yummy evening snack can be dry roasted makhana and coconut water.
Dinner- End the day with a vegetable omelet and a glass of warm milk.
Day 2
Breakfast- Day two can begin with some chia seed water and soaked raisins. Following this, you can prepare a vegetable daily for breakfast. A midday snack can be a glass of camomile or green tea along with some fruits.
Lunch- For lunch, you may serve egg bhurji with roti.
Snacks- In the evening, you may prepare some fresh orange and Indian Gooseberry juice at home. The juice can be paired with a fresh cucumber salad.
Dinner- At night, you can serve dinner that includes roti and mushroom matar sabzi.
Day 3
Breakfast- For the third day of the week, you can start the day with the same ritual of giving your child some soaked almonds. Along with this, you may serve them detox water made by mixing cucumber, leaves, lime juice, and water. Following this, you can prepare vegetable poha filled with the goodness of vegetables, like capsicum, carrots, and peas.
Lunch- A fulfilling lunch can consist of methi roti along with ghia sabzi and a bowl of curd.
Snacks- In the evening, you can prepare some apples and serve them with coriander chutney.
Dinner- At night, you can prepare a hearty and satisfying bowl of paneer or chicken salad enriched with fresh vegetables, herbs, and spices.
Day 4
Breakfast- Day four can start with a healthy concoction of seeds, such as pumpkin seeds, chia seeds, flaxseeds, and more. Additionally, you may prepare a glass of healthy smoothie for your child. For breakfast, you may serve a paneer and tomato sandwich.
Lunch- Lunch can consist of brown rice with chicken curry and curd.
Snacks-In the evening, you can prepare a fresh fruit salad.
Dinner- For dinner, you may prepare a delectable mattar paneer curry with roti and salad. You can end the day with a glass of warm turmeric milk.
Day 5
Breakfast- For day five, you can prepare a detox juice made from green vegetables. Following this, you may serve a crunchy oats chilla with curd.
Lunch- Lunch can consist of vegetable pulao with curd and pickle.
Snacks- In the evening, you may prepare a fresh glass of juice and serve it with homemade bhelpuri.
Dinner- At night, you can prepare a sweet treat by cooking oats in milk and adding a little bit of honey. You can serve it by adding lots of seeds and dry fruits. End the day with a comforting bowl of lentil soup.
Day 6
Breakfast- To begin day six, feed your child some pre-soaked almonds along with moong dal cheela. Following this, you can give them a cup of green tea.
Lunch- For lunch, you can prepare khichdi with lots of vegetables and some curd.
Snacks- A healthy evening snack can be some homemade dry fruit bars.
Dinner- At night, you can prepare grilled fish and roti. Conclude the day with a glass of milk.
Day 7
Breakfast- Day seven can begin with a bowl of seeds and almonds. Following this, you can prepare a besan chilla filled with vegetables. For a light snack, you can give them a banana.
Lunch- Lunch can consist of homemade chickpeas curry and brown rice
Snacks- In the evening, you can make some stir-fried idli.
Dinner- You may end the day with cabbage sabzi and some roti along with a glass of milk.
Conclusion
All the food items listed in the diet plan are traditional Indian recipes that are prepared using easily available ingredients. Having a meal plan in front of you can save so much time and ensure that your child assumes a balanced meal.
Pakhi’s deep interest in writing is influenced by her love for cinema and fiction books. Being a literature graduate, she is relentlessly inspired by different storytelling techniques to craft her work and bring a fresh perspective to the table. Having studied psychology, she also loves to explore various psychological insights related to kids’ and parents’ behavior to create engaging content pieces. Apart from that, she enjoys jamming to some great R&B music in her leisure time.
The views expressed are that of the expert alone.
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