As a teen, you lead a busy life with school, activities and perhaps work. However, you should never be too busy to eat. When you have a meal plan to follow, weight loss becomes simpler because you do not have to rely on eating from fast food restaurants or vending machines. Instead, you can pack healthy snacks and know which foods to choose.
Calories
As a teen, you should consume 1,600 calories for a safe weight loss. A 1,200-calorie diet is likely not enough calories if you are an active teen. However, if you are living a sedentary lifestyle 1,200 calories is sufficient when you choose nutrient-dense foods. Aim for three meals a day that are 300 calories each and two snacks that are 150 calories. Although you are monitoring your calories to reach your weight-loss goals, it is important you eat enough. Your body needs these calories to stay fueled to keep your energy up during your day.
Breakfast
Breakfast is an essential part of your meal plan because it will help to jump-start your metabolism. Breakfast should consist of whole grains, because fiber will help keep you full and prevent wanting to overeat during your day. Have a serving of oatmeal with berries like strawberries or blueberries added on top. Also have 1/2 cup of cottage cheese to add protein to your breakfast, making your meal roughly 300 calories.
Lunch
Pack a lunch for school so you know how many calories you are getting. MayoClinic.com recommends preparing your sandwich on whole-grain bread which contains 69 calories per slice and 1.9 grams of fiber or more. Prepare a sandwich using whole-grain bread, turkey, vegetables and mustard. Add a piece of fruit and a string cheese to make it a balanced lunch. Or, make a peanut butter sandwich instead, but skip string cheese to keep your lunch in the 300-calorie range.
Dinner
A 300-calorie dinner should include a healthy protein source like turkey, chicken or beans. A balanced dinner may be 1/2 a cup of whole-wheat pasta, broccoli and one serving of steamed chicken. Another option might be one 8-inch whole-wheat tortilla, 3 oz. of cheese and 1/2 cup of black beans. If you are eating out, choose a small portion of your meal instead of the entire plate to keep your calories under control.
Snacks
Keep your snacks between 100 and 150 calories during your day. MayoClinic.com suggests 100-calorie snacks, like a small handful of almonds, 3 cups of air-popped popcorn, a fat-free chocolate pudding or two slices of cheese. Check the calories in your favorite snacks and choose those that have the right calorie count. If you enjoy crackers or cookies, find a serving size that's under the 150-calorie limit.
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