Meal and Snack Ideas for

Your Adolescent
Breakfast
300kcal:
1. 1C Yogurt (150kcal), 1/4C granola (140kcal), 1/2C strawberries (30kcal)
a. 3/4C cereal (~100kcal) instead of granola
2. 1/2C oatmeal made with 1C milk (130kcal), 12 almonds (85kcal), banana (100kcal)
3. ½ sliced avocado (115kcal), slice of wheat bread (80kcal), add spices/salt/pepper to
taste,
. Could top with 1 egg (70kcal) for extra calories
4. Slice of wheat bread (80kcal), 1TBSP peanut butter (95kcal), banana (100kcal), orange
(60kcal)
400kcal:
1. 2 4” pancakes (170kcal), 2 TBSP maple syrup (100kcal), 1 egg (70kcal), sausage (1 link,
60kcal) or bacon (2 slices, 90kcal)
2. Breakfast sandwich: 2 slices of wheat bread (160kcal), 2 eggs (140kcal), slice of cheese
(110kcal)
3. English muffin (130kcal), 2TBSP peanut butter (190kcal), banana (100kcal) or 1/2C
strawberries (30kcal) on top
500kcal:
1. 2 4” pancakes (170kcal), 2 TBSP maple syrup (100kcal), 1C yogurt (150kcal) with 1/2C
strawberries (30kcal), 1/2C blueberries (40kcal) or fruit of choice
2. Turkey frittata: 1/4lb ground turkey (170kcal), 1/4C onion, 1/2C spinach (20kcal), 2 eggs
(140kcal), 1/2C roasted potatoes/homefries (60kcal), orange (60kcal)
a. Cook with 1TBSP of butter to add an additional 100kcal
3. 1/2C oatmeal made with 1C milk (130kcal), 2TBSP peanut butter (190kcal), banana
(100kcal), fruit cup 1/2C strawberries (30kcal), 1/2C blueberries (40kcal)
4. English muffin (130kcal), 1 egg (70kcal), slice of bacon (45kcal), ½ sliced avocado
(115kcal), tomato, slice of cheese (110kcal)
600kcal:
1. Breakfast burrito: 2 6”small tortillas (180kcal), 2 scrambled eggs (140kcal), 1/4C
shredded cheese (100kcal), mixed veggies (onion, pepper), sliced apple (85kcal)=620
a. Could add sausage (1 link, 60kcal) or bacon (2 slices, 90kcal), 1/4 avocado (60kcal)
2. 1C Yogurt (150kcal), 1/4C granola (140kcal), 1/2C blueberries (42kcal), 2 slices of wheat
bread (160kcal) with 2TBSP peanut butter (190kcal)
3. Dunkin Donuts muffin (460-550kcal), 1/2C yogurt, 75kcal, 1/2C grapes (40kcal)
4. 2 scrambled eggs (140kcal), 1/4C cheese (100kcal), assorted veggies, 1/2C roasted
potatoes/homefries (60kcal), 2 slices of wheat bread (160kcal), 1/2C grapes (40kcal), 1C
2% milk (125kcal)
Lunch:
400kcal:
1. Veggie Fried Rice: 1/2C rice (170kcal) 1/4C zucchini, 1/4C onion, 1/4C tomato, 1/2C
black beans (90kcal), 1 scrambled egg (70kcal), 1/2C cantaloupe (50kcal)
a. Add 3oz diced chicken (125kcal) for extra calories and protein
2. 1/3C Couscous (250kcal), chicken (125kcal), onion, crushed tomato, applesauce
(90kcal)
3. Grilled Cheese: 2 slices of wheat bread (160kcal), 2 slices of cheese (200kcal), ½ cup
baby carrots (35kcal)
4. English Muffin Pizza: English muffin (130kcal), 1/3C pizza sauce (60kcal), 1/2C
shredded mozzarella or pizza blend cheese (90kcal), 1C 2% milk (125kcal)
500kcal:
1. 2 slices of wheat bread (160kcal), 3oz Tuna (70kcal), 2TBSP mayonnaise (180kcal),
lettuce and tomato slices, applesauce container (90kcal)
 2. Chicken salad: 3oz diced chicken (125kcal), 2TBSP mayonnaise (180kcal), celery,
lettuce, tomato etc, pita (140kcal), orange (60kcal)
3. Taco salad: 7 Tortilla chips (140kcal), 1/2C rice (150kcal), 1/2C beans (110kcal), lettuce,
tomato, corn, peppers
a. Add 1/2C ground beef (180kcal) for extra calories
600-650kcal:
1. Pasta salad: 1/2C pasta (farfalle, rotini, fusilli, 200kcal), 1/4C pesto (200kcal), 3oz diced
chicken (125kcal), cherry tomatoes (15kcal), 1oz mozzarella pearls/cubes (70kcal)
2. 2 slices of wheat bread (160kcal), 4 slices of turkey (60kcal), 2TBSP mayonnaise
(180kcal), lettuce, tomato, slice of cheese (100kcal), goldfish (140kcal)
3. Pita (140kcal), 3oz diced chicken (125kcal) or turkey meatballs (kcal), 1oz feta cheese
(75kcal), 1/4C chickpeas (50kcal), tomato, spinach, olive oil =390
Dinner:
400kcal:
1. 1/2C spaghetti (200kcal), 3 meatballs (120kcal), 1/2C sauce (60kcal), broccoli (20kcal)
a. Add 1TBSP of butter to add 100kcal
2. Salmon (165kcal),1/2C rice (150kcal), 1/2C green beans (15kcal)
. Cook with 1TBSP butter to add 100kcal
3. Mini naan flatbread (150kcal), 1/2C pizza sauce (80kcal), 1/2C mozzarella or shredded
pizza blend cheese (180kcal), veggies of choice (spinach, mushroom, pepper, etc)
. Add chicken (125kcal) for extra calories, 1/4C pesto (200kcal)
500kcal:
1. 3oz pork chop (165kcal), baked potato (200kcal), broccoli (20kcal), 1/4C shredded
cheddar cheese (100kcal), 1TBSP of sour cream (30kcal)
2. Hamburger bun (140kcal), 3oz chicken breast (125kcal), lettuce, tomato, 1 TBSP
ketchup (20kcal), baked french fries (120 kcal) with 2TBSP ketchup or other dipping
sauce (20kcal), fruit cup with 1/2C strawberries (30kcal), 1/2C blueberries (40kcal), 1/4C
grapes (20kcal)
a. 2TBSP BBQ sauce to marinate chicken in or as dipping sauce (70kcal)
3. Stuffed peppers: 1 bell pepper (25kcal), 1/4C rice (80kcal), 1/2C ground beef (180kcal),
1/4C shredded mozzarella (110kcal), 1C 2% milk (125kcal)
. https://www.bettycrocker.com/recipes/stuffed-peppers/63e29e18-903e-467c-aec5-
fba4ce3a138f
600-650kcal:
1. Quesadilla: large tortilla (200kcal), 1/2C shredded cheese or 2 slices (200-220kcal), 3oz
diced chicken (125kcal), mixed veggies (onion, pepper), corn on the cob (150kcal)
a. Provide sour cream (30kcal/TBSP), guacamole (60kcal/2 TBSP), and/or salsa (20 kcal/
¼ C) for extra calories
2. Pulled Pork Sliders: hamburger bun (140kcal), 1/2C pulled pork (200kcal), 2 TBSP BBQ
sauce (70kcal), cheddar cheese slice (100kcal), 1/2C macaroni and cheese (150kcal)
. https://www.sweetbabyrays.com/recipes/bbq-pulled-pork-sliders-with-cheddar
3. 1C ravioli (270kcal), 1/2C sauce (60kcal), 1 Italian sausage link (260kcal), 1/2C sauteed
spinach (20kcal)
4. Fajitas: 2 tortilla (220kcal), sauteed onion & pepper, 1/4C shredded cheddar cheese
(100kcal), avocado/guacamole (115kcal)
. Make with 3oz chicken (125kcal) OR 3oz skirt steak (170kcal) OR shrimp (120kcal)
a. Mix 1TBSP of sour cream (30kcal) with the avocado to add extra calories to guacamole
Snacks
100-150kcal:
1. 2 hardboiled eggs (140kcal)
2. 12 pretzel sticks (55kcal), 1TBSP Nutella (100kcal)
 3. Applesauce container (90kcal), 2 Hershey kisses (44kcal)
4. 1/2C ice cream (130-150kcal)
5. Nutrigrain bar (120kcal)
6. Goldfish (140kcal)
200kcal:
1. ½ pita (115kcal), 2 TBSP hummus (70kcal)
2. 1 slice of toast (80kcal), 1TBSP peanut butter (95kcal)
3. 2 sheets of graham crackers (130kcal), 1 cheese stick (80kcal)
4. 7 Tortilla chips (140kcal), 2TBSP guacamole (60kcal)
5. 3/4C cereal (100kcal), 1C 2% milk (125kcal)
6. 2 oreos (110kcal), 1C 2% milk (125kcal)
300kcal:
1. 5 Ritz crackers (80kcal) 1oz sliced cheese (110kcal), fruit cup: 1/2C cantaloupe (50kcal),
1/2C blueberries (40kcal), 1/2C grapes (40kcal)
2. 1oz (1.75C) Smartfood popcorn (160kcal), apple slices (85kcal), 1TBSP peanut butter
(95kcal)
3. ½ sweet potato (55kcal), 1TBSP peanut butter (95kcal), 1TBSP honey (60kcal), top with
1TBSP chocolate chips (70kcal)
4. Poptart (200kcal) with 1C 2% milk (125kcal)
5. 14 almonds (125kcal), goldfish (140kcal), apple (80kcal)
6. Nutrigrain bar (120kcal), applesauce (90kcal), cheese stick (80kcal)
400kcal:
1. 1C Yogurt (150kcal), 1/4C granola (140kcal), banana (100kcal)
2. Trail mix: 1/2C cheerios or other cereal (50kcal), 12 pretzel sticks (55kcal) 12 almonds
(85kcal), 1/4C raisins (120kcal), 1TBSP chocolate chips (70kcal)
3. Reeses PB cup (220kcal/package), goldfish (140kcal), apple (80kcal)
4. 1 slice of toast (80kcal), 1TBSP peanut butter (95kcal), banana (100kcal), 1C 2% milk
(125kcal)
5. Brownie (220kcal), banana (100kcal), 14 almonds (125kcal)
6. 2 sheets of graham crackers (130kcal), 2TBSP peanut butter (190kcal), 1/2C yogurt (75
kcal), 1/2C strawberries (30kcal)

Recipes that use Ensure

1. Chocolate Pudding: 2 8oz vanilla Ensure Enlive, 1 package pudding mix (260kcal/ ½ C
serving)
2. Minty Chocolate Shake: 8oz chilled chocolate Ensure Enlive, 1/4tsp vanilla and mint
extract (356kcal)
Blend the following recipes:
3. Nutty Butter Shake: 8oz chocolate Ensure Enlive, 1TBSP peanut butter (444kcal)
4. Berry Smoothie: 8oz vanilla Ensure Enlive, 8oz berry yogurt (288kcal/ 1C serving)
5. Peachy Banana Smoothie: 8oz chilled vanilla Ensure Enlive, 1 banana, 1-15oz can of
drained peaches, 1tsp sugar, 1/4tsp nutmeg, 5-7 ice cubes (245kcal/ 1 ¼ C serving)
6. Chocolate Shake: 8oz chilled chocolate Ensure Enlive, 1C chocolate ice cream
(727kcal)
7. Blueberry Smoothie: 6oz Blueberry Pomegranate Ensure Clear, 1/2C vanilla frozen
yogurt,1/4C ice (220kcal)