Final answer:
This is a 3-day diet plan based on the food pyramid guide for adolescents. It includes a variety of nutrient-rich foods from different food groups and provides a balanced mix of macronutrients and micronutrients. The plan is designed to meet the nutritional needs of adolescents.
Step-by-step explanation:
Day 1:
- Breakfast: A bowl of oatmeal topped with sliced banana and a glass of low-fat milk.
- Lunch: Grilled chicken sandwich on whole grain bread with lettuce and tomato, paired with a side salad.
- Snack: Carrot sticks with hummus dip.
- Dinner: Baked salmon with steamed broccoli and quinoa.
- Snack: Greek yogurt with mixed berries.
Day 2:
- Breakfast: Whole grain toast with avocado and a boiled egg.
- Lunch: Turkey wrap with whole wheat tortilla, lettuce, tomato, and mustard.
- Snack: Apple slices with peanut butter.
- Dinner: Whole wheat pasta with marinara sauce and homemade turkey meatballs.
- Snack: Cottage cheese with pineapple chunks.
Day 3:
- Breakfast: Greek yogurt with granola and mixed berries.
- Lunch: Vegetable stir-fry with tofu and brown rice.
- Snack: Trail mix with nuts and dried fruits.
- Dinner: Grilled chicken breast with sweet potato wedges and steamed asparagus.
- Snack: Sliced bell peppers with guacamole.
This diet plan for adolescents is based on the food pyramid guide and follows the recommendations of MyPlate, which advocates for a balanced diet. It includes a variety of nutrient-rich foods from different food groups to provide adequate nutrition for adolescents.