Sample Weekly Plan — Male, Teenager (12–17)

Week at a glance

Seven days, planned end to end

Calories per meal, daily totals, and the movement that pairs with them.

Day	Breakfast	Lunch	Snack	Dinner	Intake	Exercise	Burn
Monday	592	732	375	926	2,625 kcal	Basketball practice (drills, scrimmage) · 60 min	−350 kcal
Tuesday	562	738	439	869	2,608 kcal	School PE class + easy evening bike ride · 50 min	−290 kcal
Wednesday	545	804	404	850	2,603 kcal	Soccer practice (drills + small-sided games) · 75 min	−505 kcal
Thursday	549	792	372	803	2,516 kcal	Swimming laps at the community pool · 45 min	−260 kcal
Friday	601	726	334	891	2,552 kcal	Cycling and skateboarding with friends · 45 min	−220 kcal
Saturday	672	845	373	898	2,788 kcal	Weekend soccer match, including warm-up · 80 min	−540 kcal
Sunday	579	719	402	922	2,622 kcal	Easy walk with family + full-body stretching · 40 min	−115 kcal

The exercise column shows one sensible week for this profile. The app plans movement around you — 5,404 exercises matched to your equipment, fitness level, and schedule, re-balanced as you log workouts. Get the app →

Day by day

Every meal, with full macros

Open a day to see the foods, portions by calories, and the exercise that completes it.

Monday A hearty pasta dinner refuels muscles after an intense basketball practice. 2,625 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Oatmeal cooked in low-fat milk with banana, raisins, and chopped walnuts	592	19	95	19
Lunch	Turkey and cheese sandwich on whole-grain bread; baby carrots; apple; low-fat milk	732	52	78	24
Snack	Trail mix with dried fruit; fresh orange	375	9	60	15
Dinner	Spaghetti with lean beef marinara, garden salad with olive-oil dressing, garlic bread	926	46	112	33
Total	Fiber 39 g	2,625	126	345	91

Exercise: Basketball practice (drills, scrimmage) 60 min · Vigorous ≈350 kcal burned Aerobic fitness + agility

Tuesday An Asian-inspired day with rice and noodles keeps carbohydrate stores topped up for daily sport. 2,608 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Scrambled eggs with spinach, whole-wheat toast, and a glass of orange juice	562	26	68	22
Lunch	Chicken teriyaki bowl with brown rice, steamed broccoli, and edamame	738	56	87	18
Snack	Banana with a granola bar and low-fat milk	439	14	68	14
Dinner	Shrimp and vegetable stir-fried noodles with sesame; fresh pineapple	869	40	133	21
Total	Fiber 35 g	2,608	136	356	75

Exercise: School PE class + easy evening bike ride 50 min · Moderate ≈290 kcal burned General fitness + active transport

Wednesday Latin flavors with beans and guacamole add fiber and healthy fats on the hardest training day. 2,603 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Whole-grain cereal with low-fat milk and strawberries; toast with peanut butter	545	22	82	16
Lunch	Bean and cheese quesadilla with salsa; corn on the cob; watermelon	804	34	121	24
Snack	Yogurt parfait with granola and diced mango	404	16	62	12
Dinner	Chicken fajita bowl with rice, black beans, sautéed peppers, and guacamole	850	47	106	26
Total	Fiber 44 g	2,603	119	371	78

Exercise: Soccer practice (drills + small-sided games) 75 min · Vigorous ≈505 kcal burned Endurance + footwork

Thursday A Mediterranean day pairs olive-oil-based fats with low-impact swimming to give joints a break. 2,516 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Greek yogurt with honey, granola, and peach slices	549	33	79	14
Lunch	Falafel pita with hummus and tomato-cucumber salad; grapes	792	26	128	22
Snack	Hummus with pita chips and carrot sticks; clementine	372	11	60	11
Dinner	Grilled chicken souvlaki with rice pilaf, roasted vegetables, and tzatziki	803	48	97	24
Total	Fiber 38 g	2,516	118	364	71

Exercise: Swimming laps at the community pool 45 min · Moderate ≈260 kcal burned Low-impact cardio + shoulder strength

Friday An Indian-inspired dinner with dal adds plant protein and fiber before a big weekend of sport. 2,552 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Peanut butter and banana toast on whole-grain bread; glass of low-fat milk	601	27	78	23
Lunch	Tuna salad wrap with lettuce and tomato; pear; low-fat milk	726	40	89	25
Snack	Apple slices with yogurt dip; small handful of almonds	334	13	48	13
Dinner	Chicken tikka with basmati rice, lentil dal, naan, and cucumber raita	891	56	112	24
Total	Fiber 35 g	2,552	136	327	85

Exercise: Cycling and skateboarding with friends 45 min · Moderate ≈220 kcal burned Fun movement + balance

Saturday The biggest eating day fuels a soccer match — pancakes early, sushi at midday, pizza night to refuel. 2,788 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Whole-grain pancakes with mixed berries and maple syrup; scrambled egg; low-fat milk	672	24	102	22
Lunch	Salmon and avocado sushi rolls with edamame; orange	845	40	110	29
Snack	Air-popped popcorn and a berry-banana smoothie	373	13	68	8
Dinner	Homemade vegetable and mozzarella pizza on whole-wheat crust; side salad; frozen yogurt	898	38	108	39
Total	Fiber 46 g	2,788	115	388	98

Exercise: Weekend soccer match, including warm-up 80 min · Vigorous ≈540 kcal burned Match endurance + speed

Sunday A lighter recovery day with an easy walk and stretching lets muscles rebuild after the weekend match. 2,622 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Vegetable omelet with whole-wheat toast and fresh fruit salad	579	24	73	23
Lunch	Minestrone soup with a whole-grain roll, cheese slice, and apple	719	30	109	20
Snack	Slice of homemade banana bread with low-fat milk	402	13	59	13
Dinner	Roast chicken with mashed potatoes, corn, green beans, dinner roll, and apple crumble	922	48	120	30
Total	Fiber 45 g	2,622	115	361	86

Exercise: Easy walk with family + full-body stretching 40 min · Light ≈115 kcal burned Recovery + flexibility

These sample weeks assume a typical mixed diet. Eat vegetarian, vegan, halal, or around allergies? The app generates this same week for your diet and cuisine, from 4,995 foods, sized to your own profile. Get the app →

Physiological parameters

What this plan moves, and why

Typical healthy values for this group, and the direction consistent nutrition + exercise nudges them. The app tracks 201 parameters like these across 16 body systems — see which to check daily, monthly, and yearly.

Parameter	Typical healthy range	Expected change	Why
Height growth velocity	5–9 cm per year during the teen growth spurt	Steady, on-track growth along the individual curve	Adequate energy, protein, calcium, and 8–10 h of sleep
Bone mineral density	Peak accrual years — roughly half of adult bone is built in the teens	Faster bone mineral gain over months	Calcium and vitamin D plus impact sports like basketball and soccer
Aerobic fitness (estimated VO2max)	40–50 mL/kg/min for active teen boys	Up 5–10% over 8–12 weeks	Regular running-based sport sessions raise heart and lung capacity
Resting heart rate	60–80 bpm	Down 3–6 bpm over 8–12 weeks	Repeated aerobic training increases stroke volume
Muscular strength & coordination	Rapid gains possible during adolescence	Noticeably stronger and more coordinated in 6–10 weeks	Sport skill practice plus maturing nervous system and adequate protein
Healthy weight trajectory (BMI-for-age)	Within the healthy percentile band for age	Stays in the healthy band while height and muscle increase	Energy intake matched to high daily activity
Sleep duration & quality	8–10 h per night recommended for teens	Easier sleep onset and deeper sleep	Daytime exercise and limited late-evening sugar and screens
Focus & mood	Varies with meals, sleep, and activity	Steadier energy and mood across the school day	Regular balanced meals prevent energy dips; exercise supports mood

Physiological changes

What a consistent week does for the body

🥗 From the nutrition plan

Consistent energy intake around 2600 kcal supports the teen growth spurt in height and lean mass rather than fat gain.
Roughly 1300 mg of daily calcium with vitamin D drives peak bone mineral accrual during these key building years.
Regular carbohydrate at every meal keeps muscle glycogen full, so sport sessions and school focus don't run out of fuel.
Roughly 35–45 g of daily fiber from whole grains, beans, and fruit supports digestion and steadier blood-sugar curves.
Protein spread across four eating occasions (about 115–135 g per day, comfortably above the 65 g minimum) supplies the amino acids growing muscle needs.

🏃 From the exercise plan

Five-plus active days per week raise aerobic capacity (VO2max) by roughly 5–10% within 8–12 weeks.
Impact sports like basketball and soccer stimulate bone growth exactly when the skeleton is most responsive.
Mixing sports (ball games, swimming, cycling) builds broad coordination and reduces overuse injuries from one repeated motion.
Regular vigorous play lowers resting heart rate a few beats as the heart pumps more per stroke.
A weekly light recovery day with walking and stretching helps muscles adapt and keeps motivation high.

Teen years are for building — bone, muscle, and habits — so this week focuses on fueling sport and growth, not restricting. Portions can flex up on heavy training days; hunger is usually a reliable guide at this age.

🧑‍🎓 Male, Teenager (12–17)

Energy, macros, and micronutrients

Daily energy balance

Macro split

Micronutrient coverage