Balanced 7 Day Meal Plan for Teens 14 17 Years Healthy Weight Support 🌱👧👦

Описание: 🌱👦👧 Balanced 7-Day Meal Plan for Teens (14–17 Years) | Healthy Weight Support

Teen years are a time of rapid growth, hormonal changes, sports performance, and increased brain demand. This 7-day balanced meal plan is designed to support steady energy, muscle development, focus, and healthy weight maintenance — not restriction.

Teens need fuel. This plan provides structure while keeping meals realistic and family-friendly.

📊 Teen Nutrition Overview (14–17 Years)

Average Daily Calorie Needs (varies by activity level):

🧍‍♀️ Moderately active teen girls: 1,800–2,200 calories
🧍‍♂️ Moderately active teen boys: 2,200–2,800 calories

🎯 Protein Goal: 55–75g daily

This plan emphasizes:

✔ Lean protein
✔ Whole grains
✔ Healthy fats
✔ Iron-rich foods
✔ Calcium-rich foods
✔ Fruits & vegetables daily

🗓 What’s Included in This Video:

🥣 Balanced breakfasts to prevent energy crashes
🥪 School-friendly lunches
🍎 Smart snacks every 3–4 hours
🍗 Protein-packed dinners
📏 Portion guide for teens
🧠 Key nutrients for growth and performance
⚖ Healthy weight support tips

Perfect for active teens, student athletes, or families looking to build better nutrition habits.

🧠 Key Nutrients Covered:

• Iron (for energy and growth)
• Calcium & Vitamin D (for bone health)
• Omega-3s (brain support)
• High-quality protein (muscle + development)

⚖ Healthy Weight Support Tips for Teens:

✔ Don’t skip breakfast
✔ Eat consistently every 3–4 hours
✔ Prioritize sleep (8–10 hours)
✔ Limit sugary drinks
✔ Strength train 2–3x per week
✔ Avoid extreme dieting

Healthy teen nutrition is about fueling growth — not cutting calories.

If this helped you:

👍 Like the video
🔔 Subscribe for more balanced health and lifestyle strategies
💬 Comment below: Would you like a grocery list or calorie-adjusted version for athletes next?