2100 Calorie Diet For Teenagers
Here is a basic 2-day calorie-controlled diet for teenagers or adolescents, containing approximately 2100 calories. For optimum nutrition, micronutrients and fiber, the diet includes foods from all major food groups. Each meal is listed with total calorie content in brackets, and individual foods are accompanied by their individual calorie values.
Diet For Teenagers - Day 1
Breakfast - Veggie Egg Scramble, English Muffin (478 calories)
2 medium eggs [160]
1 large tomato [35]
1/2 red bell pepper [12]
1 tsp olive oil [45]
2 tbsp shredded low-fat cheese [54]
1 English Muffin [140]
2 tsp fruit spread [32]
1. Lightly beat the eggs. Chop the tomato and thinly slice the pepper.
2. Heat oil in non-stick pan. Add the sliced pepper and tomato and cook for 2-3 minutes.
3. Add the eggs and stir until set.
Snack (150 calories)
6 fl oz yogurt drink
Lunch - Apple and Tuna Salad (440 calories)
1 red apple, chopped [70]
3 oz water packed tuna, drained [90]
2 ribs celery, sliced [10]
2 cups lettuce leaves [20]
1 tbsp low-fat mayonnaise [50]
1 tbsp plain low-fat yogurt [15]
1 whole wheat pita [140]
4 walnuts, chopped [45]
1. Drain the tuna and combine it with the other salad ingredients.
2. Blend the mayonnaise and yogurt and mix into the salad. Top with the walnuts.
Snack (180 calories)
1 oz dry-roasted Soy Nuts and 1 apple
Dinner - Home-made Hamburger and Salad (610 calories)
5 oz very lean ground beef [300]
1 tbsp ketchup [15]
1 small grated carrot [15]
1/2 finely chopped onion [10]
1 egg white, beaten [15]
2 cups lettuce, shredded [20]
1/2 cup cucumber, sliced [5]
1 tbsp low-fat dressing [50]
8 oz baked potato [150]
1 tbsp sour cream [30]
1. Mix the ground beef, grated carrot, onion and ketchup together and form into patty.
2. If you have time, chill for 1 hour, then broil or barbecue.
3. Serve with the salad, plus baked potato topped w/sour cream.
Snack (195 calories)
Chocolate Protein Shake
1 scoop or 1 ounce packet Revival Soy (or any chocolate protein powder)
Blend with 3/4 cup skimmed/fat-free milk, 1 tsp sugar, 4 ice cubes.
Diet For Teenagers - Day 2
Breakfast - Traditional Oatmeal with Honey and Seeds (530 calories)
1 cup water
1 cup low-fat milk [120]
2 oz /2/3 cup oats [dry rolled oats] [220]
2 tsp honey [40]
1 tbsp flax seeds [50]
5 walnuts, chopped [55]
1 sliced peach [45]
1. Put the water and half the milk in a pan and sprinkle in the oats.
2. Bring to the boil and boil for 5 minutes, stirring all the time.
3. Serve with milk, top with seeds, nuts, sliced peach and honey.
Snack (205 calories)
3 reduced-fat Oreo cookies [130]
6 fl oz glass low-fat milk [75]
Lunch - Grilled Turkey & Swiss on Rye (465 calories)
2 slices whole wheat bread [150]
1 oz low-fat Swiss cheese [90]
3 oz deli turkey [105]
1/2 tsp honey mustard
4 cherry tomatoes [20]
6 fl oz vegetable juice [50]
1 kiwi fruit [50]
1. Toast the bread on one side, under broiler and spread the non-toasted side with the mustard.
2. Put turkey on top, and cover with cheese. Broil until cheese melts. Serve with tomatoes and follow with the kiwi fruit.
Snack (175 calories)
1 apple sliced dipped in 1 tbsp peanut butter (diluted in a little water)
Dinner - Pork Chop w/Veggies over Rice (540 calories)
5 oz boneless loin pork chop, lean only [200]
2 tsp oil [90]
1 tbsp soy sauce [10]
1 tbsp water
1 cup mushrooms [20]
1 small red onion [10]
1/2 red bell pepper [12]
6 tbsp [dry weight] brown long grain rice [198]
1. Thinly slice the pork and the vegetables.
2. Heat oil in a non-stick skillet, add the garlic [if using] and pork. Cook for 2-3 minutes.
3. Add the soy sauce, water and vegetables, continue cooking for 3-4 minutes.
4. Meantime, cook rice as directed. Do not overcook. Serve pork and vegetables over rice.
Snack (150 calories)
15 Baked Tortilla Chips with 2 tbsp salsa |
