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Easy and healthy lunch ideas for Teenagers

Healthy Lunch Ideas For Teenagers!

healthy lunch ideas for teenagers

The adolescence period is the predominance of the teenager. It is a very essential time of growth for children, for physical as well as mental development. Adolescence requires a very healthy diet as their nutrition need is very high in this specific phase. In general teenage boys need to consume 28,00 calories each day and girls need to consume 22,00 calories per day. They calories intake should be higher for the teens who play sports or very physically active. Nowadays 40% of the adolescents are suffering from medical issues because they are not able to intake a proper balance diet also, they are quite attractive towards junk food like moms, burgers, etc. The adolescence is quite fussy in eating green vegetables, this is the major reason adolescence are getting diseases in very young age.


Here I bring you 9 healthy lunch ideas for teenagers.

Masala Pancakes (Beasan ka Chilla) – Gram flour or beasan is a very healthy ingredient, it has a lot of protein in it and other nutrients as well. It is also very easy to make. You can add as many vegetables you prefer it in. You can serve it with mint sauce. Kids will love it in their school lunch box.

Poha – Poha is loved by everyone, it is one of the easiest dishes to prepare in the morning and a very healthy option. It contains carbohydrates, protein , vitamins and minerals. You can add potatoes, peanuts, curry leaves, beetroot as well. One can add other vegetables, which you prefer in your dish.

Uttapam – Uttapam is very easy to cook in the morning. Suji or semolina uttapam are quite healthy. You can add as many vegetables in it. Semolina contains a lot of nutrients. Uttapam is loved by the kids. You also prepare masala uttapam, in which you can add green vegetables and peanuts.

Mix vegetable Sandwiches – Sandwiches are the most convenient dish to make in the morning and everyone loves it. It is the complete meal to prepare for the lunch. One can add paneer, capsicum, beetroot, onions etc. One can make cheese sandwiches as well.

Vegetable Pulao – Vegetable pulao is also a very nutritious dish, one can have at lunch. Basically, it is a complete meal. It contains protein, carbohydrates, vitamins, minerals and potassium. You can a lot of vegetables in pulao. One can add broccoli , potatoes, beans, peas, some sort of dry fruits and what not ? One can serve it with curd or mint sauce, which is also very healthy and beneficial for eyes and hair.

Pasta – Pasta is also included in junk food, but you can make it a healthy pasta by modifying it. One can make pasta with fresh cream and cheese in it, it is a very good source of calcium. You can add vegetables in it. One can add mushrooms, broccoli, olives , etc. It is a very rich source of calcium. It is also one of the easiest dishes to prepare early morning. Trust me, your kids will love you for this dish.

Beetroot Idli – As we all know beetroot helps us to increase our red blood cells, in the adolescence phase it is very important to have a good amount of blood in our blood. Specially for the young girls. South India is favourite for all the kids , they love it to the bits. You can make beetroot idli for the school lunch. It is very simple and easy to make. What you’ve to do is make a idli batter and add beetroot in it. Beetroot will change the colour into pinkish red. Your kids will definitely love the new colour of idlis.

Kathi Roll – Kathi roll is a very healthy dish for lunch. You an try different fillings for your roll . You can also add soya bean filling, potato filling, mix veg filling. Kathi roll is also a complete meal. It contains all the nutrients, Which are necessary for a teenage body.

Dal Prananta– It is very famous dish of Indians and a very good way of utilising the leftover dal from the dinner. If your kid doesn’t eat dals, you should try dal pranantha he/she will definitely love it. Dal pranantha is very high in protein. It will definitely help in building the muscles.

Dosa And Coconut Chutney – As we all know kids love to have South Indian food. It is also a very healthy cuisine. Any South Indian dish can be prepared in ten minutes, which is amazing. You can try different fillings for dosa , you can make cheese dosa, plain dosa, masala dosa. One can serve it with coconut chutney in school lunch. Coconut chutney is also very nutritious, it is rich in calcium and other vitamins and minerals.


It is very important to have a balance diet , as teenagers mature into adults, they may continue some of the eating habits they have developed in the teenage phase. A diet in high sugar and fat can promote weight gain and poor health in adulthood. Once the metabolism system slows down, a diet in high in sugar can also increase the risk of developing diabetes, heart problems. It can also develop poor cholesterol level .Teenagers should eat food in right proportions, approximately 50 to 60 percent of the calories should come from carbohydrates. Fat should be less than 30 percent of calories. Vitamin and minerals are also very important as they help to body to make new tissues and function properly. Fruits and  vegetables are must for the teenagers.

Teenagers should choose milk over soda because milk provides calcium and vitamins A and D which helps with the making of bones during growth spurts.

Half of our body is made up of water, it is also very important to stay hydrated all day. One should drink three litter of water per day. It will help your digestive system to stay clean.

I  hope this acticle will help you and guide you in getting healthy food ideas.

4 thoughts on “Easy and healthy lunch ideas for Teenagers

  1. great article! love the ideas. Thinking about kids lunch that is easy and healthy such lunch ideas are difficult to find you made it easy for us thanks for that.

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