Teenager Diet A safe and tasty meal for an adult may seem simple, but it's not suitable for everybody. Here we have listed about a diet for teens and their nutrition values. You may also view an adult diet here or a baby diet here. However, this may not be exact, as you may weigh differently or exercise more. To be more exact, go to Cyberdiet. Male Teen    Female Teen Male - 1716 calories a day. A suitable meal for a day would be: Breakfast (approx. 500 calories) - Muffin, Yogurt & Strawberries 1 carton of Yogurt - Dannon Light, strawberry 1 Muffin - Lemon Blueberry Oatmeal 1 cup of Strawberries, sliced Lunch (approx. 600 calories) - BBQ Pork Sandwich with Mashed Potatoes 1 cup Mashed Potatoes 1 Whole Wheat Bun, 1/4 cup of Grilled Onion, 1/4 cup of Grilled Bell Pepper, 3 ounces of BBQ Pork Dinner (approx. 600 calories) - Steak & Pasta 1 serving of Penne Rigate Pasta with Baby Artichokes & Spinach 1 small French roll 2 cups of Tossed mixed salad greens 2 tablespoons of Red Wine Herb Vinaigrette 1 cup of Mixed summer berries 4 ounces of Flank steak - trimmed & grilled Female - 1120 calories a day. A suitable meal for a day would be: Breakfast (approx. 300 calories) - Muffin, Yogurt & Strawberries 1 carton of Yogurt - Dannon Light, strawberry 1 Muffin - Lemon Blueberry Oatmeal 1 cup of Strawberries, sliced Lunch (approx. 400 calories) - BBQ Pork Sandwich with Mashed Potatoes 1 cup Mashed Potatoes 1 Whole Wheat Bun 1/4 cup of Grilled Onion 1/4 cup of Grilled Bell Pepper 3 ounces of BBQ Pork Dinner (approx. 400 calories) - Taco Salad 2 Baked Corn Tortillas 1/2 cup of Low Fat Refried Beans 3 ounces of Ground Turkey Meat 1 ounce of Low Fat Cheddar Cheese 1/4 cup of Shredded Lettuce 1/4 cup of Diced Tomato 2 tablespoon of Salsa Copyright©Stephanie and Miyuki 2000