Breakfast Lunch Dinner Snack

Monday Avocado Toast Pasta with Chicken
-1/3 serving of 1 Avocado -2 serving of 1 full cup of
-1 serving of 1 slice of pasta
gluten free bread -1 serving of 1 chicken
Milk around the size of your
1 serving of 1 cup of milk fist(4.25in)
Tuesday Scrambled Egg Grilled cheese sandwich
-1 serving of 2 eggs -2 servings of 2 slices of
Milk gluten free bread
1 serving of 1 cup of milk -1 serving of 2 slices of
cheese
Tomato and Carrot Juice
-1 serving of 1 cup of carrot
-1 serving of 1 medium
tomato
Wednesday Oatmeal Fried Rice
-1 serving of ½ oats -2 serving of 1 full cup of
-1 serving of 1 cup of milk rice
Greek Yoghurt Strawberry Juice
-1 serving of ¾ cup of -1 serving of one cup of
yoghurt strawberry
Thursday Banana Toast Salami Sandwich
-1 serving of 1 slice of -2 servings of 2 slices of
gluten free bread gluten free bread.
- 1 serving of 1 medium - 2 servings of 2 slices of
ripe banana salami
-1 serving of 2 slices of
cheese
Milk
-1 serving of 1 cup of milk
Vegetable Salad Hot Chips
-1 serving of 1 cup of -2 servings of 1 full potato
lettuce
-1 serving of 1 cup of
tomato
-1 serving of 1 cup of red
onion
Mango Juice
-1 serving of ¾ cup of
mango
2 chicken legs Chocolate Ice-cream
2 servings of 32 chickens 1 serving of one half cup of
around the size of your Chocolate ice cream
fist(4.25in)
Vegetable Salad No Snacks for today
-1 serving of one cup of
lettuce
-1 serving of 1 cup of
tomato
-1 serving of 1 cup of red
onion
- 1 serving of 1 cup of
broccoli
Fried Fish with Hot Chips Dried Mango
-1 serving of 1 fish that’s -1 serving of ¾ cup of sliced
around the size of your mangos
fist(4.25in)
-1 serving of half a potato

Friday Wrap Spaghetti Steak with French Fries Popcorn

-1 serving of 1 tortilla
-1 serving of fish that’s
around the size of your
fist(4.25in)
-1 serving of a lettuce
Milk
1 serving of 1 cup of milk
Yoghurt Parfait
Saturday -1 serving of ¾ cup of
yoghurt
-1 serving of 1 cup of
strawberry
-1 serving of 1 cup of
blueberry
Vegetable Salad
Sunday -1 serving of one cup of
lettuce
-1 serving of 1 cup of
tomato
-1 serving of 1 cup of red
onion
- 1 serving of 1 cup of
broccoli
-1 serving of 2 ounces (1/4 and Some vegetables -1 serving of 4-5 cups of
cup) of spaghetti beside the dish popcorn
Watermelon Juice -1 serving of red meat
-1 serving of 1 cup of that’s about the size of
watermelon your fist(4.25in)
-1 serving of half a potato
-1 serving of 1 cup of
tomato
-1 serving of 1 cup of
lettuce
-1 serving of 1 cup of red
onion
Spaghetti Baked salmon No Snacks for today
-1 serving of 2 ounces (1/4 -1 serving of ½to 2/3 cup of
cup) of spaghetti salmon
Watermelon Juice
-1 serving of 1 cup of
watermelon
Lettuce Wraps
-1 serving of 1 cup of
lettuce
-1 serving of 1 cup of
carrots
-1 serving of 1 cup of red
onion
-1 serving of 10 chicken
balls
Milk
1 serving of 1 cup of milk
Egg Sandwich Spaghetti and chicken balls No Snacks for today
-1 serving of 2 eggs -1 serving of 2 ounces (1/4
-2 servings of 2 slices of cup) of spaghetti
gluten free bread. -1 serving of 10 chicken
balls
 Notes
This is a healthy daily meal for people like my age (11&12). I have added vegetables and
fruits for every single day, which is healthy. And is good for lots of reasons for example:

Vitamin:
Lettuce: Includes Vitamin A also called beta carotene which is good for healthy skin, bone
and eyes. And anyone with a bad eyesight may help. E.g my 18-year-old cousin studies at
night time and always eats lettuce since she studies at night time. They also include vitamins
C and K.
Tomato: Tomato is good for brain protection, heart, healthy hair and gut health. Tomato
has a high amount of vitamin C, potassium and folate.
Mango: Mango boosts up the Immune System, supports eye health and may help you with
skin. Overall mangoes are good for your health. Mango contains several amounts of Vitamin
B. It also contains vitamins A, C, K and E.
Carrot: Carrots seem to be just one straight orange object with nothing in it but they are so
good for your eyes. I have written down in the Lettuce category that lettuces are good for
your eyes, but carrots are way better. They are also an excellent source when it comes to
Vitamin A. They are also good when it comes to vitamin C which keeps our gums, teeth and
skin healthy.
Watermelon: Watermelons contain a variety of nutrients: potassium, magnesium and
vitamins A and C. But it’s specifically good for Vitamin C. Also good for low blood pressure
and supports nerve functioning.
Onion: Onion might make your mouth get stinky but onions help with sugar levels which is
especially good for people with diseases. They also improve your digestive health and are a
really good source of Vitamin C. Onions can also prevent you from heart disease.
Potato: Potatoes are a good source of fiber and can help you lose weight. Fiber can help
prevent heart disease by keeping cholesterol and blood sugars in check. They are rich in
Vitamin C. And for minerals, they are rich in iron, magnesium and zinc.
Avocado: Avocado is a brilliant fruit that protects your eyes and heart, boosts up nutrients,
and helps manage your body weight and increases brain function. Avocados can also lower
blood pressure. Avocadoes are also known to be an excellent source of potassium and fibre.
They also have vitamins C, E and K.

Protein:
Salmon: Rich in vitamins and selenium. Salmons are important for your immune system,
reproduction and vision: Vitamin D which supports calcium absorption and immune health.
And also, vitamin B12, offering nervous system benefits and energy production. It also
contains Vitamins B3, B5, B6, B12 and E.
Chicken: Chicken is good source of amino acids. We need amino acids for our body to build
muscle tissues. They also provide vitamins and minerals that are contained in the brain.
Chicken is good for heart health too. Chicken also strengthens bones.
Salami: Salami maintains brain function. Salamis are rich in zinc( zinc helps your immune
system and metabolism function, zinc is also important for wound healing and even for your
sense of taste and smell. Fiber can help prevent heart disease by keeping cholesterol and
blood sugars in check.
Milk: Milk contains calcium, potassium and vitamin D. It’s an excellent source of protein.
Milk glows your skin, is good for muscles and weight loss, it decreases your stress and makes
your body and bones healthy. Milk is essential for the growth and maintenance of all tissues
in the body.
Yogurt: Yoghurts can boost your health when consumed regularly. Yogurt can reduce the
risk of diseases while digestive health and weight management are still of benefit. Yogurts
are a high resource in protein, vitamins, and calcium
Cheese: Cheese is a magnificent source of calcium. Cheese can prevent you from getting
decayed teeth. Cheese can keep you away from diseases such as Osteoporosis (a bone
disease when bone mass decreases or when the structure of your bone changes). Cheese
can help you gain weight in a healthy way e.g. cheese is really good for bodybuilders
because cheese strengthens bones. Cheese is pretty high in Vitamin B12.

Carbohydrate:
Oat: Oats are good for weight loss, lower blood sugar levels, can reduce the risk of heart
disease, strengthens your immune system and boosts energy and protects your skin. Oat
contains Vitamin E, zinc and iron.
Gluten-Free Bread: Gluten-free bread can help people with weight loss to manage different
type of diseases such as: hemolytic anemia, and is a good source of fibre.
Spaghetti: Carbohydrates like spaghetti have glucose, which is the fuel of your brain and
muscles. Spaghetti has incredible lots of fibre, which can satisfy your hunger and let your
body store energy easily. Spaghetti contains the minerals iron, magnesium and selenium.
Rice: Rice is a good source of energy, helps reduce cancer risks, reduces blood pressure and
strengthens the immune system.