Meal ideas for tweens and teens

Meal ideas for tweens and teens

The tween and teen years are marked by a move to greater independence and rapid physical and emotional change. Work with your child, try to be patient and continue to support them with healthy choices and practices.

Eating at home

  • Use Canada’s Food Guide to help you plan and prepare meals and snacks with help from all family members.
  • Encourage your tween or teen to always eat breakfast. It helps enhance their performance throughout the day. Prepare easy breakfasts for busy mornings such as a breakfast burrito or fruit smoothie.
  • At home, have snacks such as washed vegetables, fruit or cheese and crackers readily available.
  • Involve your tween or teen in preparing meals and include some of their favourite foods in meals when possible.
  • Encourage the entire family to eat together and make mealtimes enjoyable.

The chart below has some ideas to help you plan and prepare meals and snacks that can fit in to your tween's or teen's regimen.


Day 1 Day 2 Day 3 Day 4 Day 5
Breakfast ideas Toast with peanut butter
Apple
Milk
Banana strawberry smoothie
Mixed nuts
Cold cereal with milk
Apple
Breakfast wrap (whole wheat tortilla, cheese, and veggies)
Orange juice
Yogurt parfait (yogurt, strawberries and granola or bran cereal)
Whole wheat toast
Milk
Lunch ideas Tuna salad on whole wheat bread
Veggie sticks (carrots, celery)
Water
Pasta salad with mixed veggies
Yogurt
Apple juice
Veggie sandwich with hummus and whole wheat bread
Banana
Water
Pita pizza (veggies, cheese, sauce)
Veggie sticks (carrots, celery)
Water
Salad with chicken
Crackers and cheese
Water
Dinner ideas Lasagna
Mixed bean salad
Orange juice
Roast chicken and steamed rice
Steamed vegetables
Water
Stir fry (chicken and mixed veggies)
Green leaf salad
Water
Grilled fish with steamed rice
Steamed vegetables
Apple juice
Chicken/beef fajitas with mixed veggies and whole wheat tortillas
Milk or water
Snack ideas Cheese and crackers
Fruit salad
Veggie sticks
Crackers
Fresh/canned peaches
Crackers and hummus
Oatmeal cookie
Yogurt with berries
Cheese and crackers
Veggie sticks


Original author:
Mahsa Esmaeili, RD, MHSc.
Reviewed by:
Elly Berger, BA, MD, FRCPC, FAAP, MHPE
9/27/2013

Sources

Beck, L. (2005). Healthy Eating for Preteens and Teens: The Ultimate Guide to Diet Nutrition and Food. Toronto: Penguin Canada.
Dietitians of Canada (2011). Tips to Help your Child and Teen Grow Well​. Toronto: Dietitians of Canada.


Notes: