Meal Guide & Ideas For Busy Teens
Teenagers lead busy and hectic lifestyles. As young individuals you are trying to balance school, sport and socialising. Therefore, it is important to make sure you are taking care of your health so you are in the best shape to take on all of these life demands. Getting the best nutrition can be difficult at any age but especially for teenagers! It is a stage where you start to prepare meals and food for yourself and often it can be hard to know where to start! Nutrition might not be top of your priortity list but it really is so important especially in this time when you are still growing and developing! One of the most important aspects of good nutrition is consistent healthy and balanced meals that include the correct balance of all nutrients. This plan gives ideas of how to easily strike this balance in each meal
Breakfast Ideas
How many times have you heard “breakfast is the most important meal of the day”? Well that is because it is one of the most important meals to eat especially when you have a hectic day of classes, study, exams and sports/hobbies ahead of you.
Breakfast ideas could include some of the following with your choice of topping:
Cereal (see food list for gluten free options) | Toppings |
Wholegrain cereal – Bran flakes – All bran Porridge Overnight oats Granola | · Apple and walnut · Pear and cashew · Grapes and seeds · Strawberry and banana · Pineapple, orange and mango |
*try add some seeds or nuts to sneak in a little protein at the breakfast meal – it will also help you feel fuller for longer by completing the meal. If using yoghurt to make porridge or overnight oats, this adds a little extra protein and calcium. Natural yoghurt is naturally gluten free however if you want to add a flavoured one, check your food list as they cannot be guaranteed to be gluten free. Try choose a high quality protein yoghurt with little or no added sugar.
View Our Granala & Overnight Oats Recipe
Other breakfast ideas can include
- Omelette with gluten free wholemeal toast
- Salmon on gluten free toast with spinach and pesto (ensure it is gluten free)
- Smashed avocado on gluten free toast with plain ham and seeds
- Toasted wholemeal gluten free pitta bread topped with hummus, peppers and spring onion
Lunch Ideas
Normally when lunch time comes around when at school you are starving –try to choose a nutritious and balanced lunch to keep you going right through the rest of your action packed day. Here are some ideas:
- Wholemeal gluten free wrap
- Sandwich in wholemeal bread
Change up the following filling ideas in gluten free wraps or sandwiches
- Tuna and sweetcorn with light mayonnaise (check food list)
- Beef with lettuce, tomatoes, onions
- Chicken, red onion, pepper and cheese
- Homemade falafel with spinach, beetroot, feta cheese and baby tomatoes
- Any of the above suggestions with a high protein meat alternative like Quorn or tofu
- Filling salads
Salads can also be made up to be filling and wholesome, again if they are balanced and have all the necessary nutrients. Follow this guide to switch up your salads to make sure they hit this standard without getting boring
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Choose a carbohydrate Cook up some wholemeal, healthy carbohydrate options to make your salad filling
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Choose a protein*
Important to make the meal complete and give a feeling of fullness. Needed for growth and repair of muscle and brain cells |
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Add some veggies (aim for 2-3…it is a salad after all) |
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Give it some Flavour! |
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Gluten free pasta Brown rice Quinoa Sweet potatoes Baby potatoes |
Salmon Cheese Chickpeas Beans Nuts and seeds Chicken Beef Quorn |
Spinach/lettuce/kale asparagus peppers onion Broccoli Cranberry Mushroom Carrots (grated/chopped) Avocado Berries Pineapple |
Add some pesto, gluten free pasta sauces/salad dressings, herbs and spices or use some of our homemade sauce recipes. |
*meat and fish are higher in protein than nuts and cheese so ensure that you eat enough protein throughout the day if this is your choice of protein for this meal
These are just examples and the list is endless but try to add a protein source (meat, poultry, fish or legumes) with a selection of vegetables to the pasta/rice/ quinoa for a well-balanced lunch. Using wholemeal/brown versions will make the meal higher in fibre – keeping you fuller for longer and carrying you through your last classes. Try to pack your lunch with 2-3 fruits and vegetables to keep you on target for your 5-7 a day! Veggies have a well-established place in a salad but do you know fruits taste great in salads also – you will never know until you try it.
- You can also use some left over dinners such as a curry, pasta dish or bolognaise from the night before. This is especially useful if there is a way to heat up your food in school.
Dinner Ideas
Again make sure you have a balanced evening meal. Protein, carbohydrates and vegetables. Protein includes meat, fish and poultry. Try some vegetarian days once or twice a week but still get your protein from chickpeas, beans or lentils. Dinner is one of the best meals to hit your target of 2 portions of fish a week and there is loads of ways to do it. Dinner can come in the form of curries, bolognaise, baked dishes and grilled meats with salads. The most important thing is it is varied and balanced. Mix and match with some of the ideas below to meet all nutrient requirements and keep dinner exciting.
Dish | Protein | Carbohydrates | Veggies |
Curry | Chicken Or Chickpeas
| Brown rice | Choose from peppers, onions, mushrooms, broccoli – anything you want to add and the more the better |
Bolognaise | Mice meat Or lentils | Wholemeal gluten free pasta | Tomatoes, onions, mushrooms |
Tray bake dinner | Salmon/other fish | Sweet potatoes Baby potatoes | Steamed broccoli, carrots, cauliflower |
Roast/stew | Chicken Turkey Beef Lamb Beans Lentils | Mash potatoes Baby potatoes Roast potatoes | Choose from carrots, onions, cauliflower, broccoli – anything you want to add and the more the better |
Risotto | Chicken Fish | Brown rice | Choose from peppers, onions, mushrooms, broccoli – anything you want to add and the more the better |
Stir fry | Chicken Beans Beef
| Gluten free noodles Brown rice | Choose from peppers, onions, mushrooms, broccoli – anything you want to add and the more the better |
Snack ideas
Everyone needs a snack from time to time but when going for one, it is best to go for one that is nutritious and carries you on to your next meal. Here are some ideas which are especially good for brain health during exam periods;
- Nuts: especially walnuts are great for the brain as they contain healthy fats needed for brain health. Just a handful is enough (approx. 7 nuts) – nice paired with fruit such as apples or pears chopped up.
- Seeds
- Berries – Blueberries, Strawberries, raspberries – great for concentration and fibre
- Bananas
- Carrot/veggie sticks and hummus
- Crackers and cheese
- Popcorn
- Fruit salad
- Rice cakes – lots of great options on the food list
- Yoghurt
* nuts and fruit are especially handy to bring into exams when allowed as they are convenient and give a great brain boost
Treats
Everyone loves a treat from time to time. Cravings can peek during moments of stress which will no doubt be numerous over this year! The golden rule of “everything in moderation” stands here – if you want a treat, have one – you are going through a hectic and often tough year. But try not to overdo the high sugar and saturated fat treats. These will not help brain health. Ideally when opting for a treat try go for fruit or dark chocolate. But if you do go for your favourite sugary snack that’s okay as long as it is not all the time – be kind to yourself and enjoy it. Also look at some of the recipes we have for healthy treats. They allow you to have your treats without going to high in sugars and fats.
