Teen FAQs

What are some ideas for healthy, low-cost meals?

The following menus were developed to provide ideas for low-cost easily prepared foods. The menus have around 2,100 calories per day. The amount of calories you need varies depending on your age, gender, weight, height, and activity level. The menus were planned to meet the average person's needs for most nutrients over a week-long period.

The average cost of 1 day's food was around $5.00-$7.00 in 2009.

Day 1

Breakfast:

  • 1 cup of raisin bran cereal with 1 cup of vitamin-D and calcium fortified soy milk
  • 8 oz glass of orange calcium fortified
  • 1 banana

Lunch:

  • Veggie Sandwich:

    2 slices of whole wheat bread filled with 2 Tablespoons of Nayonaise; sliced tomato and spinach leaves desired

  • 1 cup carrots
  • ½ cup baked potato chips
  • ½ cup cauliflower
  • ½ cup concord grapes

Snack:

  • 1 red apple
  • 1 Tablespoon peanut butter
  • 1 cup vitamin-D and calcium fortified soymilk

Dinner:

  • 2 ½ cups of canned lentil vegetable soup
  • 1 slice wheat bread
  • ½ cup of cranberry juice
  • 1 sweet potato

Dessert:

  • 1 cup fresh orange slices

Day 2

Breakfast:

  • 1 cup raisin bran cereal with 8 oz vitamin-D and calcium fortified soy milk
  • 1 medium red apple

Lunch:

  • Grilled tofu sandwich:

    2 slices of wheat bread
    8 oz firm tofu
    Spinach leaves
    Tomato
    1 Tablespoon Nayonaise
    1 spray Pam olive oil

  • ½ cup carrots
  • 8 oz vegetable juice calcium fortified
  • 1 banana
  • ½ cup broccoli

Snack:

  • 15 single pretzels
  • 1 ½ Tablespoons peanut butter
  • 1 small pear

Dinner:

  • Spaghetti:

    1 cup whole wheat spaghetti noodles
    1 cup marinara sauce

  • 1 slice wheat bread
  • 1 cup cranberry juice
  • 1 sweet potato

Dessert:

  • 1 cup concord grapes

Day 3

Breakfast:

  • Tofu scramble:

    8 oz firm tofu
    ½ green pepper
    Tomato
    ½ cup spinach
    1 spray Pam Olive Oil

  • 1 cup vitamin-D and calcium fortified soy milk
  • 1 banana

Lunch:

  • Peanut Butter and Jelly sandwich:

    2 slices wheat bread
    2 Tablespoons peanut butter
    1 ½ Tablespoons grape jelly

  • 1 medium orange
  • 8 oz cranberry juice

Snack:

  • 4 Tablespoons salsa (for dipping)
  • ½ cup carrots
  • ½ cup broccoli
  • ½ cup cauliflower
  • 15 pretzels
  • 1 cup concord grapes

Dinner:

  • Vegan taco salad:

    ½ cup rice
    ½ cup vegetarian refried beans
    1 cup shredded spinach
    ½ cup salsa
    1 corn taco shell

  • 1 cup orange juice calcium fortified

Dessert:

  • 1 medium red apple
  • 4 Tablespoons mixed nuts almonds and cashews

Menus were developed by Valerie Soszynski during her internship with VRG