Here’s a comprehensive 7-day sample menu that meets the requirements for teenage athletes playing competitive sports. Each day includes breakfast, lunch, dinner, and two snacks.
The menu focuses on low sugar, healthy fats, quality proteins, healthy carbs, and organic, mostly gluten-free options. Additionally, I’ve included specific snacks suitable for being at school, such as healthy nutrition bars, fruits, nuts, and protein shakes.
I am offering a 60 minute complimentary nutrition consultation through January 15 to customize a 7 day meal plan based on your teenagers preferences and dietary needs:
Day 1: Breakfast:
- Scrambled eggs with avocado slices and gluten-free toast
- Fresh fruit salad
Lunch:
- Grilled chicken breast with quinoa and roasted vegetables
- Mixed green salad with olive oil and lemon dressing
Dinner:
- Baked salmon with steamed brown rice and sautéed spinach
- Roasted sweet potatoes
Snack 1 (Mid-Morning):
- Healthy nutrition bar (e.g., Larabar, RXBAR)
- Mixed nuts
Snack 2 (School):
- Fresh fruit (e.g., apple, banana)
- Protein shake
Day 2: Breakfast:
- Overnight oats made with almond milk, chia seeds, and topped with sliced almonds and blueberries
- Hard-boiled eggs
Lunch:
- Turkey lettuce wraps with gluten-free tortillas, filled with avocado, cucumber, and tomato
- Carrot sticks with hummus
Dinner:
- Grilled lean steak with quinoa and roasted Brussels sprouts
- Steamed broccoli
Snack 1 (Mid-Morning):
- Healthy nutrition bar (e.g., KIND bar, Clif Bar)
- Mixed nuts
Snack 2 (School):
- Fresh fruit (e.g., grapes, orange)
- Protein shake
Day 3: Breakfast:
- Spinach and mushroom omelet with gluten-free toast
- Fresh orange juice
Lunch:
- Grilled shrimp with brown rice noodles and stir-fried vegetables
- Edamame beans
Dinner:
- Baked chicken breast with sweet potato mash and steamed asparagus
- Quinoa salad with cherry tomatoes and feta cheese
Snack 1 (Mid-Morning):
- Healthy nutrition bar (e.g., Quest Bar, NuGo)
- Mixed nuts
Snack 2 (School):
- Fresh fruit (e.g., berries, pineapple)
- Protein shake
Day 4: Breakfast:
- Quinoa breakfast bowl with almond milk, topped with sliced banana, nuts, and a drizzle of honey
- Hard-boiled eggs
Lunch:
- Grilled salmon salad with mixed greens, cherry tomatoes, and avocado
- Balsamic vinaigrette dressing
Dinner:
- Baked cod with roasted sweet potatoes and steamed green beans
- Quinoa pilaf with mixed vegetables
Snack 1 (Mid-Morning):
- Healthy nutrition bar (e.g., GoMacro bar, ProBar)
- Mixed nuts
Snack 2 (School):
- Fresh fruit (e.g., pear, watermelon)
- Protein shake
Day 5: Breakfast:
- Gluten-free pancakes topped with fresh berries and a drizzle of maple syrup
- Turkey bacon
Lunch:
- Grilled chicken breast with brown rice and roasted vegetables
- Mixed green salad with balsamic vinaigrette dressing
Dinner:
- Baked tofu with quinoa and stir-fried broccoli, bell peppers, and carrots
- Steamed bok choy
Snack 1 (Mid-Morning):
- Healthy nutrition bar (e.g., Raw Rev Glo bar, Square Organics)
- Mixed nuts
Snack 2 (School):
- Fresh fruit (e.g., peach, plum)
- Protein shake
Day 6: Breakfast:
- Veggie omelet with gluten-free toast
- Fresh fruit salad
Lunch:
- Quinoa and black bean salad with mixed greens, cherry tomatoes, and avocado
- Lemon tahini dressing
Dinner:
- Grilled lean steak with sweet potato fries and grilled asparagus
- Quinoa tabbouleh salad
Snack 1 (Mid-Morning):
- Healthy nutrition bar (e.g., Zing bar, Thunderbird bar)
- Mixed nuts
Snack 2 (School):
- Fresh fruit (e.g., berries, melon)
- Protein shake
Day 7: Breakfast:
- Chia seed pudding made with almond milk and topped with sliced almonds and fresh berries
- Hard-boiled eggs
Lunch:
- Grilled chicken breast with quinoa and roasted vegetables
- Mixed green salad with olive oil and lemon dressing
Dinner:
- Baked salmon with steamed brown rice and sautéed spinach
- Roasted sweet potatoes
Snack 1 (Mid-Morning):
- Healthy nutrition bar (e.g., Oatmega bar, Health Warrior)
- Mixed nuts
Snack 2 (School):
- Fresh fruit (e.g., berries, melon)
- Protein shake
These menus provide a good balance of nutrients to support the energy needs of teenage athletes while keeping sugar levels low and incorporating healthy fats, quality proteins, and healthy carbs.
The snacks for school include convenient options like nutrition bars, fruits, nuts, and protein shakes. Remember to hydrate throughout the day by drinking plenty of water. Enjoy!