Nourishing Teenager Meals
Fuel your teens with nutrient-dense meals. This gluten-free meal plan is designed to nourish hungry, growing teens with meals that are high in protein, healthy fats, complex carbohydrates, and antioxidants. It also includes three prep-ahead nutrient-dense treats to make every few days—perfect for keeping energy levels steady and supporting active bodies and minds.
Displaying 1 - 29 of 29
Dinner
| Ingredient | Qty |
|---|---|
| boneless chicken breasts | 6 pounds |
| ground turkey | 2 pounds |
| ground beef | 3.5 pounds |
| wild salmon fillets | 1 pounds |
| boneless chicken thighs | 1.5 pounds |
| rockfish | 1.5 pounds |
| Ingredient | Qty |
|---|---|
| eggs (large) | 1 |
| feta cheese | 2 ounces |
| feta cheese | 0.5 cups |
| raw jack cheese | 8 ounces |
| mozzarella cheese | 1 cups |
| sharp cheddar cheese | 1 cups |
| Ingredient | Qty |
|---|---|
| cilantro | 5 cups |
| cilantro (large) | 1 handfuls |
| lemon juice | 0.25 cups |
| lemon juice | 4 tablespoons |
| garlic | 27 cloves |
| onions (medium) | 2 |
| onions (small) | 2 |
| carrots (large) | 6 |
| carrots (medium) | 2 |
| celery stalks | 0.5 cups |
| parsley | 1.5 cups |
| red onions | 0.5 cups |
| red onions (medium) | 2 |
| red onions (small) | 2 |
| red leaf lettuce | 1 heads |
| fresh ginger | 6 tablespoons |
| fresh ginger | 2 teaspoons |
| fresh mint (large) | 1 handfuls |
| medjool dates | 1 cups |
| limes | 5 |
| baby arugula | 8 cups |
| green onions | 26 |
| red cabbage (small) | 0.5 heads |
| avocados (medium) | 5 |
| avocados (large) | 3 |
| avocados (small) | 5 |
| avocados | 1 |
| red bell peppers (small) | 1 |
| red bell peppers (large) | 2 |
| broccoli | 1 pounds |
| cremini mushrooms | 8 ounces |
| lime zest | 1.5 teaspoons |
| fresh dill | 0.5 cups |
| cherry tomatoes | 1.5 pints |
| green cabbage | 2 cups |
| green cabbage (small) | 0.5 heads |
| savoy cabbage | 4 cups |
| yukon gold potatoes | 3 pounds |
| jalapeño peppers (large) | 1 |
| lime juice | 11 tablespoons |
| lime juice | 0.25 cups |
| napa cabbage | 2 cups |
| mangos | 2 |
| roma tomatoes | 2 |
| roma tomatoes (small) | 1 |
| green beans | 1.5 pounds |
| bananas (medium) | 1 |
| romaine lettuce (large) | 1 heads |
| green leaf lettuce | 1 heads |
| russet potatoes | 2 pounds |
| russet potatoes (medium) | 4 |
| lacinato kale | 0.5 bunches |
| serrano chili peppers | 1 |
| pomegranate arils | 1 cups |
| white onion (small) | 1 |
| mixed lettuce | 8 cups |
| yellow bell peppers (large) | 1 |
| Persian cucumbers | 2 pounds |
| Persian cucumbers | 4 |
| Ingredient | Qty |
|---|---|
| Herbamare | 1.25 teaspoons |
| sea salt | 4 pinches |
| sea salt | 13.75 teaspoons |
| Italian seasoning | 4 teaspoons |
| black pepper | 1.5 teaspoons |
| dried oregano | 2.5 teaspoons |
| dried thyme | 1 teaspoons |
| dried sage | 0.25 teaspoons |
| garlic powder | 1.5 teaspoons |
| ground cumin | 4.25 teaspoons |
| ground cardamom | 1 pinches |
| smoked paprika | 3 teaspoons |
| chipotle chili powder | 0.75 teaspoons |
| turmeric powder | 0.5 teaspoons |
| poultry seasoning | 1.5 teaspoons |
| white pepper | 1 pinches |
| paprika | 5 teaspoons |
| crushed red pepper flakes | 1 teaspoons |
| crushed red pepper flakes | 1 pinches |
| Chinese 5 spice powder | 0.5 teaspoons |
| chili powder | 1 tablespoons |
| fennel seeds | 1 teaspoons |
| taco seasoning | 2 tablespoons |
| Ingredient | Qty |
|---|---|
| frozen peas | 1 cups |
| Ingredient | Qty |
|---|---|
| dijon mustard | 1 teaspoons |
| coconut aminos | 4 tablespoons |
| wheat-free tamari | 9 tablespoons |
| Ingredient | Qty |
|---|---|
| tapioca flour | 1 cups |
| baking soda | 0.5 teaspoons |
| maple syrup | 4 tablespoons |
| maple syrup | 0.25 cups |
| vanilla extract | 1 teaspoons |
| arrowroot powder | 4 teaspoons |
| dark chocolate chips | 0.75 cups |
| cacao powder | 6 tablespoons |
| non-alcoholic vanilla | 1 tablespoons |
| raw vanilla powder | 0.5 teaspoons |
| Ingredient | Qty |
|---|---|
| diced tomatoes | 1 cups |
| strained tomatoes | 1 cups |
| kalamata olives | 0.5 cups |
| black olives | 0.25 cups |
| Ingredient | Qty |
|---|---|
| black beans | 4 cups |
| long grain brown rice | 2 cups |
| sweet brown rice | 2 cups |
| short grain brown rice | 1 cups |
| sesame seeds | 2 tablespoons |
| sesame seeds | 0.33 cups |
| rolled oats | 1 cups |
| raw walnuts | 0.5 cups |
| white jasmine rice | 5.5 cups |
| pumpkin seeds | 1.5 cups |
| green lentils | 1 cups |
| white basmati rice | 1 cups |
| Ingredient | Qty |
|---|---|
| raw honey | 1 tablespoons |
| chicken stock | 2 cups |
| creamy peanut butter | 1 cups |
| creamy roasted almond butter | 0.75 cups |
| beef bone broth | 2.5 cups |
| rice cakes | 3 ounces |
| brown rice elbow noodles | 12 ounces |
| Ingredient | Qty |
|---|---|
| gluten-free tortillas | 8 |
| salsa | 3.5 cups |
| Ingredient | Qty |
|---|---|
| extra virgin olive oil | 0.75 cups |
| extra virgin olive oil | 35 tablespoons |
| brown rice vinegar | 9 tablespoons |
| avocado oil | 4 tablespoons |
| toasted sesame oil | 1 tablespoons |
| toasted sesame oil | 2 teaspoons |
| coconut vinegar | 1 tablespoons |
| sesame oil | 2 tablespoons |
| Ingredient | Qty |
|---|---|
| water | 2 tablespoons |
| water | 19.25 cups |