healthy diet plan for teenager

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Step-Wise Healthy Daily Diet Plan for Teenagers

Teenagers need food that gives energy for studies, sports, and growth. Here’s a one-day sample plan you can follow and adjust with local foods:

🌅 Breakfast (7–9 AM)

  • 1 glass milk (or smoothie with banana + milk + oats)

  • 1 boiled egg or omelet

  • 1 slice of whole wheat bread / paratha with little oil

  • 1 fruit (apple, orange, or seasonal fruit)

🕙 Mid-Morning Snack (10–11 AM)

  • Handful of nuts (almonds, walnuts, peanuts) OR

  • Yogurt with fruit OR

  • Boiled corn

🥗 Lunch (1–2 PM)

  • 1 chapati / small bowl of rice (preferably whole wheat / brown rice)

  • Chicken, fish, or lentils (daal) for protein

  • Salad (cucumber, tomato, carrot, or seasonal veggies)

  • A small cup of yogurt / raita

🕓 Evening Snack (4–5 PM)

  • Fresh fruit (banana, guava, or mango in season) OR

  • Sandwich with boiled egg or chicken filling OR

  • Milkshake / lassi without too much sugar

🌙 Dinner (7–8 PM)

  • Grilled chicken, kebab, or fish

  • Vegetables (stir-fried, curry, or soup)

  • 1 chapati or light portion of rice

  • Salad on the side

🌃 Before Bed (Optional, if hungry)

  • A glass of warm milk OR

  • A small bowl of fruit

💧 Hydration Tip: Teenagers should drink at least 6–8 glasses of water daily. Avoid too many soft drinks and packaged juices.

✨ Reminder for Teens:
Healthy food = better energy, stronger body, sharper mind, and glowing skin. Fast food is okay sometimes, but daily meals should be fresh and balanced.

Stat safe and stay healthy love you<3

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