FULL DAY MEAL PLAN

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FULL DAY MEAL PLAN (WITH RECIPES)

 BREAKFAST

Veggie Egg Scramble

  • 2 eggs

  • Spinach, mushrooms, bell peppers

  • 1 tsp olive oil

How to make:
Sauté veggies in olive oil, add eggs, scramble until cooked.

Optional:

  • ¼ avocado on the side

  • Coffee or tea with unsweetened almond milk

MORNING SNACK

  • ½ cup mixed berries

  • Handful of almonds or walnuts

 LUNCH

Grilled Chicken Salad

  • Grilled chicken breast

  • Mixed greens (spinach, arugula, lettuce)

  • Cucumber, tomatoes

  • Olive oil + lemon juice dressing

Optional add-ons:

  • Avocado slices

  • Pumpkin seeds

AFTERNOON SNACK

  • Celery or cucumber sticks

  • 2 tbsp almond butter or

  • Hard-boiled egg

 DINNER

Salmon & Roasted Veggies

  • Baked salmon (olive oil, garlic, lemon)

  • Roasted broccoli & zucchini

How to make:
Bake salmon at 400°F (205°C) for ~12–15 minutes.
Roast veggies with olive oil and salt.

OPTIONAL DESSERT (If Hungry)

  • Chia pudding (chia seeds + unsweetened almond milk)

  • OR berries with coconut flakes

IMPORTANT FOR TEENS

  • Your body needs fuel to grow

  • Extreme restriction can slow metabolism

  • Protein + fats + veggies = better focus, mood, and energy

  • It’s okay if weight loss is slow

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