3 day meal plan

3 Day meal plan for an active teen

Day 1

Breakfast
-Bowl of whole grain cereal with skim milk
-Glass of low sugar orange juice
-Banana

Lunch
-Sandwich (whole wheat bread, turkey, lettuce, tomato, swiss cheese)
-100% apple juice
-1/2cup soy beans

Snack
-Trail mix 

Dinner
-Whole wheat pasta
-Baked chicken (no skin)
-cup skim milk
-Ceasar salad (low fat dressing, no croutons)

Day 2

Breakfast
-2 slices of whole wheat toast with Tbsp. of peanut butter
-Cup of skim milk
-Banana

Lunch
-1 1/2 cups low sodium chicken noodle soup
-Cup baby carrots
-Orange
-1 1/2 cups tap water

Snack
-Protein bar

Dinner
-Salmon (broiled)
-2 scoops brown rice
-Cup of skim milk

Day 3

Breakfast
-Oatmeal w/ fresh strawberries and blueberries
-Cup of skim milk

Lunch
-Baked potato (cheddar cheese, chives, very little sour cream)
-100% orange juice
-Apple

Snack
-Bag of sunflower seeds (unsalted)

Dinner
-Skinless rotisserie chicken
-1/2 cup steamed corn
-1/2 cup steamed broccoli
-2 scoops brown rice
-cup of skim milk