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

Day	Breakfast	Lunch	Snack	Dinner	Intake	Exercise	Burn
Monday	534	718	370	954	2,576 kcal	Basketball practice (drills, scrimmage) · 60 min	−350 kcal
Tuesday	528	732	408	974	2,642 kcal	School PE class + easy evening bike ride · 50 min	−290 kcal
Wednesday	535	704	386	978	2,603 kcal	Soccer practice (drills + small-sided games) · 75 min	−505 kcal
Thursday	548	728	380	951	2,607 kcal	Swimming laps at the community pool · 45 min	−260 kcal
Friday	514	692	358	990	2,554 kcal	Cycling and skateboarding with friends · 45 min	−220 kcal
Saturday	636	744	394	898	2,672 kcal	Weekend soccer match, including warm-up · 80 min	−540 kcal
Sunday	554	664	344	1,034	2,596 kcal	Easy walk with family + full-body stretching · 40 min	−115 kcal

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. 2,576 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Oatmeal cooked in low-fat milk with banana, raisins, and chopped walnuts	534	14	88	14
Lunch	Turkey and cheese sandwich on whole-grain bread; baby carrots; apple; low-fat milk	718	20	110	22
Snack	Trail mix with dried fruit; fresh orange	370	8	62	10
Dinner	Spaghetti with lean beef marinara, garden salad with olive-oil dressing, garlic bread	954	23	130	38
Total	Fiber 36 g	2,576	65	390	84

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. 2,642 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Scrambled eggs with spinach, whole-wheat toast, and a glass of orange juice	528	18	78	16
Lunch	Chicken teriyaki bowl with brown rice, steamed broccoli, and edamame	732	20	118	20
Snack	Banana with a granola bar and low-fat milk	408	9	66	12
Dinner	Shrimp and vegetable stir-fried noodles with sesame; fresh pineapple	974	20	138	38
Total	Fiber 35 g	2,642	67	400	86

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	535	16	84	15
Lunch	Bean and cheese quesadilla with salsa; corn on the cob; watermelon	704	19	112	20
Snack	Yogurt parfait with granola and diced mango	386	10	64	10
Dinner	Chicken fajita bowl with rice, black beans, sautéed peppers, and guacamole	978	21	138	38
Total	Fiber 37 g	2,603	66	398	83

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. 2,607 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Greek yogurt with honey, granola, and peach slices	548	15	86	16
Lunch	Falafel pita with hummus and tomato-cucumber salad; grapes	728	18	110	24
Snack	Hummus with pita chips and carrot sticks; clementine	380	8	60	12
Dinner	Grilled chicken souvlaki with rice pilaf, roasted vegetables, and tzatziki	951	23	136	35
Total	Fiber 36 g	2,607	64	392	87

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. 2,554 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	514	17	80	14
Lunch	Tuna salad wrap with lettuce and tomato; pear; low-fat milk	692	22	106	20
Snack	Apple slices with yogurt dip; small handful of almonds	358	9	58	10
Dinner	Chicken tikka with basmati rice, lentil dal, naan, and cucumber raita	990	20	142	38
Total	Fiber 34 g	2,554	68	386	82

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. 2,672 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	636	18	96	20
Lunch	Salmon and avocado sushi rolls with edamame; orange	744	20	112	24
Snack	Air-popped popcorn and a berry-banana smoothie	394	8	68	10
Dinner	Homemade vegetable and mozzarella pizza on whole-wheat crust; side salad; frozen yogurt	898	20	128	34
Total	Fiber 35 g	2,672	66	404	88

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. 2,596 kcal ›

Meal	Foods	kcal	Protein g	Carbs g	Fat g
Breakfast	Vegetable omelet with whole-wheat toast and fresh fruit salad	554	16	82	18
Lunch	Minestrone soup with a whole-grain roll, cheese slice, and apple	664	17	104	20
Snack	Slice of homemade banana bread with low-fat milk	344	8	60	8
Dinner	Roast chicken with mashed potatoes, corn, green beans, dinner roll, and apple crumble	1,034	24	149	38
Total	Fiber 37 g	2,596	65	395	84

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

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 200+ parameters like these.

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.
About 35 g of daily fiber from whole grains, beans, and fruit supports digestion and steadier blood-sugar curves.
Protein spread across four eating occasions (about 65 g per day) 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

Seven days, planned end to end