10 Delicious and Nutritious Healthy Meal Ideas Every Teen Will Love!

As teenagers transition into young adulthood, maintaining a healthy diet becomes increasingly crucial. Teenagers are in a unique stage of rapid growth and development, requiring a variety of nutrients to fuel their bodies and minds. With busy schedules and ever-changing preferences, adolescents need meals that are easy to prepare, nutritious, and appealing.

The Importance of a Balanced Diet for Teens

Planning meals that are nutritious is crucial, especially for teenagers who are growing and very active. A healthy meal for a 14-year-old should encompass a balanced variety of foods from all five food groups: fruits, vegetables, grains, dairy, and proteins. Teenagers should focus on a balanced diet with a variety of nutrient-dense foods. Eating a variety of foods is crucial.

Healthy meal options for teenage girls should include a variety of nutrient-rich foods to support their growth and development. Iron and calcium are critical nutrients during the teenage years, especially for girls due to growth spurts and menstrual health.

Nutritional Needs of Teenagers

Adolescents are growing and developing every day, and they need proper fuel and nutrition to support that. Gently teaching them about nutrients in foods that they need for growth can be relevant and intriguing, especially for those teens who are genuinely interested. Protein is key for the growth of muscles, tissues, and organs and also helps repair cells in the body.

The unfortunate reality, however, is that most Canadian children and teens lack sufficient potassium, vitamin D, calcium, magnesium and fibre.

Quick and Easy Meal Ideas

Easy meal ideas for teenagers include colorful and balanced dishes like Creamy Tuscan Chicken and Meat Lovers' Sheet Pan Pizza, which can be prepared in under 30 minutes. Recipes that require minimum preparation time, like pasta dishes or smoothies, cater well to their busy schedules.

Time-efficient recipes are perfect for getting your teens involved in preparing their lunches. This makes prep time fast and fits within their busy school/ life schedule.

Here are some specific meal ideas with nutritional information:

Grilled Chicken: My family loves this grilled chicken, and I love having a healthy and tasty recipe that keeps my kitchen cool. 1 each: 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein.
Pork with Sweet Potatoes, Dried Cranberries and Apple Slices: With sweet potatoes, dried cranberries and apple slices, this colorful pork dish is especially popular during fall and winter. 3 slices pork with 1 cup potato mixture: 315 calories, 8g fat (2g saturated fat), 63mg cholesterol, 513mg sodium, 36g carbohydrate (20g sugars, 4g fiber), 26g protein.
Southwestern Burrito: This mouthwatering southwestern burrito recipe makes enough for two casseroles, so you can enjoy one today and freeze the other for a busy weeknight. They're super to have on hand for quick meals or to take to potlucks. 2 burritos: 760 calories, 44g fat (23g saturated fat), 177mg cholesterol, 1608mg sodium, 40g carbohydrate (2g sugars, 2g fiber), 51g protein.
Turkey Soup: Make the most of leftover turkey with this down-home soup. Creating a broth by roasting the turkey, garlic and vegetables adds richness and depth to the flavor without the need for additional fats. 1-1/2 cups: 188 calories, 4g fat (1g saturated fat), 66mg cholesterol, 670mg sodium, 17g carbohydrate (2g sugars, 2g fiber), 20g protein.
Crispy Chicken with Relish: We eat a lot of chicken for dinner, so I'm always trying to do something a little different with it. My children love the crispiness of this chicken, and my husband and I love the flavorful relish-you can't go wrong with bacon! 2 chicken tenders with 1/4 cup relish: 326 calories, 13g fat (4g saturated fat), 95mg cholesterol, 602mg sodium, 19g carbohydrate (6g sugars, 2g fiber), 34g protein.
Chicken in Spanish Cauliflower Rice: I learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. 1-1/2 cups: 227 calories, 7g fat (1g saturated fat), 63mg cholesterol, 492mg sodium, 15g carbohydrate (6g sugars, 5g fiber), 28g protein.
Vegetarian Tacos: These vegetarian tacos are stuffed with a blend of sauteed cabbage, peppers and black beans so filling, you won't miss the meat. Top with avocado, cheese or a dollop of sour cream. 2 tacos: 430 calories, 22g fat (5g saturated fat), 14mg cholesterol, 770mg sodium, 47g carbohydrate (8g sugars, 10g fiber), 12g protein.
Spiced-Up Zoodles: Eating healthy doesn't mean sacrificing flavor-and these spiced-up zoodles prove it. If you don't have a spiralizer, simply slice the zucchini julienne-style. 1-3/4 cups: 332 calories, 14g fat (3g saturated fat), 75mg cholesterol, 500mg sodium, 26g carbohydrate (7g sugars, 6g fiber), 29g protein.
Creamy Tomato Soup: Creamy, rich and bursting with brightness, this soup is the ultimate sidekick to a grilled cheese sandwich. 1 cup: 104 calories, 5g fat (2g saturated fat), 6mg cholesterol, 572mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 3g protein.
Tropical Chicken with Cauliflower Rice: This tropical favorite is a delicious and healthy dinner with tons of flavor! You can substitute regular rice for the cauliflower rice if desired. 1 serving: 325 calories, 10g fat (3g saturated fat), 100mg cholesterol, 529mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 38g protein.
Turkey Burgers: These juicy, tender patties on whole wheat buns make a wholesome, satisfying sandwich. We especially like to make grilled turkey burgers, but you could also pan-fry them. 1 burger: 293 calories, 11g fat (3g saturated fat), 110mg cholesterol, 561mg sodium, 27g carbohydrate (3g sugars, 4g fiber), 22g protein.
Chicken Stir Fry: I'm a new mom, and my schedule is very dependent upon our young son, so I like meals that can be ready in as little time as possible. This all-in-one chicken stir fry recipe with a hint of sweetness from honey is a big time-saver. 1 cup stir-fry: 249 calories, 6g fat (1g saturated fat), 63mg cholesterol, 455mg sodium, 21g carbohydrate (15g sugars, 3g fiber), 25g protein.
Turkey Chili: I've taken my mother's healthy turkey chili recipe and made it thicker and more robust. It's a favorite, especially in fall and winter. 1 cup: 200 calories, 4g fat (1g saturated fat), 26mg cholesterol, 535mg sodium, 29g carbohydrate (8g sugars, 8g fiber), 15g protein.
Chicken Fajitas: For our fajitas, I combine chicken and pineapple for a different flavor. These fajitas are more on the sweet side, but my family loves them! 2 fajitas: 359 calories, 8g fat (4g saturated fat), 56mg cholesterol, 372mg sodium, 45g carbohydrate (19g sugars, 6g fiber), 31g protein.
Herbed Chicken in Foil Packets: People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold in the juices during baking to keep the herbed chicken moist and tender. The foil saves time and makes cleanup a breeze. 1 serving: 175 calories, 3g fat (1g saturated fat), 63mg cholesterol, 100mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 25g protein.
Mac and Cheese with Fresh Veggies: This creamy mac and cheese definitely doesn't come from a box! Fresh veggies add crunch and color and will leave everyone asking for seconds. 1 cup: 200 calories, 11g fat (6g saturated fat), 33mg cholesterol, 391mg sodium, 15g carbohydrate (3g sugars, 2g fiber), 10g protein.
BBQ Chicken Sandwich: With four small children at home, I need quick yet filling meals. This family-favorite BBQ chicken sandwich filling is a cinch to make. For a spicier taste, eliminate the ketchup and increase the amount of salsa to 1 cup. 1 sandwich: 284 calories, 8g fat (3g saturated fat), 47mg cholesterol, 770mg sodium, 35g carbohydrate (12g sugars, 3g fiber), 18g protein.
Spaghetti Squash with Salsa: If you want spaghetti, but are eating gluten-free or trying to keep a lid on carbs, there's always spaghetti squash as a flavorful alternative. Subtly sweet, tender and satisfying, this is one colorful dish. 1-1/4 cups squash with 1 cup salsa mixture: 244 calories, 6g fat (1g saturated fat), 0 cholesterol, 720mg sodium, 41g carbohydrate (11g sugars, 10g fiber), 7g protein.
Creamy Chicken Rice Soup: I came up with this creamy chicken rice soup recipe while making some adjustments to a favorite stovetop chicken casserole. We like this soup for lunch with a crisp roll and fresh fruit. 1-1/4 cups: 312 calories, 9g fat (3g saturated fat), 71mg cholesterol, 699mg sodium, 26g carbohydrate (6g sugars, 1g fiber), 29g protein.
Zucchini Casserole: Gather zucchini from your garden or farmers market and start cooking. My family goes wild for this wholesome casserole. You can grate the zucchini if you'd like. 1-1/3 cups: 394 calories, 26g fat (9g saturated fat), 60mg cholesterol, 803mg sodium, 24g carbohydrate (6g sugars, 2g fiber), 16g protein.
Garlicky Chicken: Everyone goes for this super moist, garlicky chicken, including my fussy kids. For your holiday buffet or family gathering, serve it with rice or noodles. 1 serving: 247 calories, 11g fat (2g saturated fat), 76mg cholesterol, 735mg sodium, 15g carbohydrate (14g sugars, 0 fiber), 22g protein.
Healthy Tacos: I love Mexican food but was looking for a healthier option to share. My family devours these tasty tacos whenever I make them. 1 taco (calculated without optional toppings): 413 calories, 9g fat (1g saturated fat), 9mg cholesterol, 774mg sodium, 66g carbohydrate (8g sugars, 16g fiber), 17g protein.
Turkey Soup After the Holidays: My daughter got this recipe from her husband's mother. As in many households, our turkey gets picked over for a few days after the holidays. This soup is especially good on cold winter nights when it's snowing…which happens a lot where I live! 1-2/3 cups: 147 calories, 2g fat (0 saturated fat), 28mg cholesterol, 412mg sodium, 15g carbohydrate (3g sugars, 1g fiber), 12g protein.
Chicken Sandwich with Honey-Mustard Sauce: I created this chicken sandwich recipe based on a meal my daughter ordered at a restaurant. She likes to dip her sandwich in the extra honey-mustard sauce. 1 sandwich: 410 calories, 17g fat (6g saturated fat), 91mg cholesterol, 667mg sodium, 29g carbohydrate (9g sugars, 3g fiber), 34g protein.
Sheet Pan Pork Chop Supper: Most nights I need something that I can get on the table with minimal effort and delicious results. This sheet-pan supper has become an all-time favorite, not only because of its bright flavors but also because of its speedy cleanup time. 1 pork chop with 1-1/4 cups vegetables: 516 calories, 17g fat (4g saturated fat), 82mg cholesterol, 505mg sodium, 51g carbohydrate (19g sugars, 9g fiber), 39g protein.
Old-Fashioned Chicken Recipe: After my family sampled this dish at a friend's house, it quickly became a favorite-especially with our teenage daughters, who request it at least once a week! I am a busy mom of four and a nursing student, so weeknight dinners are often rushed. Sunday dinners are very important to our family, and everyone loves when I make this old-fashioned chicken recipe. 1 each: 280 calories, 9g fat (3g saturated fat), 73mg cholesterol, 434mg sodium, 21g carbohydrate (2g sugars, 3g fiber), 28g protein.
Stuffed Zucchini: I've always had to be creative when getting my family to eat vegetables, so I decided to make stuffed zucchini using the pizza flavors that everyone loves. It worked! We like to include sausage for a main dish but it could be a meatless side too. 2 stuffed zucchini halves: 206 calories, 9g fat (3g saturated fat), 39mg cholesterol, 485mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 17g protein.
Baked Chalupas: I wanted an easy alternative to deep-fried chalupas, so I bake them with filling on top. 1 chalupa: 206 calories, 6g fat (2g saturated fat), 45mg cholesterol, 400mg sodium, 17g carbohydrate (3g sugars, 3g fiber), 19g protein.
Pan-Roasted Garlic Chicken: Pan-roasting garlic cloves turns them into rich, creamy deliciousness. This chicken is also fantastic with a loaf of crusty bread or mashed potatoes on the side. 1 serving: 214 calories, 12g fat (3g saturated fat), 76mg cholesterol, 487mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 22g protein.
Sloppy Joes: When we were first married and poor college students, I found this sloppy joe recipe and tweaked it. The fresh bell peppers give it a wonderful flavor. 1 sandwich: 251 calories, 6g fat (2g saturated fat), 39mg cholesterol, 629mg sodium, 32g carbohydrate (10g sugars, 2g fiber), 16g protein.
Garlic Rosemary Chicken Thighs: The key to this savory chicken is the combination of garlic, fresh rosemary and thyme. I like to serve it with mashed potatoes or crusty Italian bread. 1 chicken thigh with 2 tablespoons cooking juices: 203 calories, 11g fat (3g saturated fat), 76mg cholesterol, 346mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 22g protein.

Healthy Snack Ideas

Nutritious snacks play a crucial role in maintaining energy and preventing unhealthy cravings during the day. A 14-year-old should typically eat three balanced meals each day, supplemented with 1-2 healthy snacks.

Hydration

Maintaining hydration is crucial, especially for active adolescents. Encouraging teens to drink water rather than sugary beverages helps them stay hydrated without excess calories. Hydration is equally vital, with recommendations of 6-8 cups (1.6-1.9 liters) of fluids, primarily from water.

Read also: Healthy Eating on the Run

Physical Activity

In addition, current guidelines recommend at least 60 minutes of physical activity each day.

Empowering Teens in the Kitchen

Teenagers can engage in simple cooking tasks that help them build confidence in the kitchen. These recipes encourage teenagers to explore cooking independently by providing straightforward steps that build confidence in the kitchen.

Helping teenagers learn basic culinary skills is really important for their independence at home and when they eventually move out on their own. This means getting your teen involved in the preparation of meals as often as possible, helping them to learn how to safely handle and prepare foods so risk and cross contamination and food-borne illness are reduced. Chopping, peeling, sautéing, broiling, baking, seasoning, and properly storing meals are all great ways to get them involved.

Here are some recipes that will help your child gain the basic skills they need to cook confidently on their own:

Stir-fries: Stir-fries are a great starting point for the beginner cook, because they're simple, speedy and can be packed full of fresh veg.
Pizza: After they see how easy it is, you may even start to get requests for a pizza oven!
Curry: Making a curry is all about balancing flavours and textures. It's best to start with the basics, so teens can experiment and add extras as they go along.
Pasta: For many teens, pasta will be one of their go-to meals after flying the nest. Help them expand their pasta repertoire with our failsafe recipes.
Bowl food: Bowls are a great option when your kids want to put together a colourful lunch or energising breakfast.
Homemade burgers & sandwiches:
Quesadillas: They're versatile, easy to customise, and a great way to practise basic kitchen skills like slicing and frying vegetables and handling hot pans.
Omelettes: Omelettes are a great standby meal for a hungry teen, making use of common storecupboard ingredients.
Chilli: Chilli is one of those classic recipes often passed down through generations with a few special family twists along the way.
Smoothies & milkshakes: If getting your teenager to eat breakfast is a battle, a smoothie might make a good compromise.
Bakes: Simple baking recipes are a great way of gaining confidence in the kitchen, and the show-off potential can make them more appealing to a new chef.
Easy desserts: If your teenagers are relatively new to the kitchen, these easy desserts will help them increase their confidence while also reaping the rewards with a delicious, sweet result.

Packing School Lunches

Packing school lunches for teenagers can feel overwhelming! Sometimes the natural consequence of having no energy, feeling hungry at school, or not being able to focus does the trick. And it might just be that you need some fresh ideas that might suit teens more than little ones.

Read also: Mobile Dining Revolution

Here are some ideas for school lunches:

Bread made with 100% whole grain, whole wheat flour contains all components of the grain retaining the most fibre, vitamins and minerals such vitamin E, A, iron, magnesium and folate!
Leftover protein like roasted chicken, roast beef, pork loin, or baked fish such as salmon can be used up the next day in lunch wraps.
Leftover waffles, pancakes, or French toast with yogurt and fruit are the best!
Cheese, pepperoni sticks, individual Greek yogurt, crackers, veggie sticks with grapes and their favorite cookie.

Creating a Food-Neutral Home

In order to create a food-neutral home (and by the way, this will benefit everyone, not just your teen), try to avoid using dichotomous terms like “good”, “bad”, ‘healthy”, “unhealthy”, “junk”, etc.) when referring to food. This is where food is either demonized or put on a pedestal. Instead, just call each food by its name. This way, all foods are considered morally equal. Categorizing food in a morally charged way ultimately triggers guilt and shame about food choices, disrupting your teen’s relationship with food and their body image. Food is nourishment, yes, but it’s also connection, joy, celebration and memories.

Spotting Misinformation

It can be tricky to spot misinformation about food and wellness but, let me tell you, it’s everywhere, Especially, these days, on social media. We know that our teens are going to be exposed to this nonsense and there’s not much we can do about that. But what we can do is encourage them to have a critical eye, spot misinformation and get curious about it. Empower your teen to question new popular products or trends that make unrealistic promises. Similarly, when a food or food group is villainized or labelled as “unhealthy” or “inflammatory”, encourage your teen to question this! All food groups have fallen victim to misinformation, but a great example is wheat-based foods (think bread, pasta, crackers, etc.). Unless you’ve been diagnosed with Celiac Disease, or an actual gluten intolerance (in which case, gluten-containing foods like wheat are not healthy to consume), you and your teen can enjoy wheat-based foods guilt-free.

Family Meals and Autonomy

Regular family meals benefit children and teens, improving their eating habits, self-efficacy, and academic performance. Giving your teens the autonomy to choose if they want to eat, what to eat from what is offered, and how much to eat shows trust in their ability to nourish their own bodies. This trust leads to more confidence in listening to internal hunger and fullness cues, rather than relying on external rules. It’s important to understand too that teens come in all shapes and sizes (just like we do!), they grow at different rates and their appetites fluctuate depending on this (and many other factors). Every teen’s body is unique, and it’s important that they know that we as parents accept and love them just the way they are, regardless of their weight, size or shape, and to trust that they are eating what’s right for their bodies.

Involving Teens in Meal Planning

Allow them to participate in decision-making, giving them different options of meals that you can make together for the week ahead. Bring your teen with you to the grocery store (or do online grocery shopping together!) so that they become familiar with the layout and where to find foods in each of the food groups. You can provide some nutrition commentary on foods that they ask about, while also including “just because” foods in the cart as well (just because… they want to try them or they already love them!).

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