Adolescence is a time of much growth, energy and change, and food plays a key role in helping you feel good, concentrate better and perform at your best in both studies and sports.
But between classes, activities and social networks, sometimes there is no time (or desire) to cook something elaborate.
So here’s a list of healthy, easy and quick recipes, perfect for teens who want to take care of themselves without complications.
Avocado and Egg Energy Toast.
Ingredients:
- 1 or 2 slices of whole wheat bread
- ½ avocado
- 1 egg
- Salt, pepper and lemon
Preparation:
- Toast the bread.
- Mash the avocado with a little lemon, salt and pepper.
- Cook the egg (grilled or boiled) and place it on top of the bread.
💪 Why it’s healthy:
It provides good fats, protein and long-lasting energy to start your day or after sports.
🥣 2. Yogurt with Fruit, Oatmeal and Honey.
Ingredients:
- 1 plain or Greek yogurt without sugar
- 2 tablespoons oatmeal
- 1 handful of fruit (strawberries, banana, kiwi or blueberries)
- 1 drizzle of honey or natural syrup
Preparation:
- Mix all ingredients in a bowl.
- Add a touch of cinnamon or chia seeds if you want to make it more nutritious.
🍓 Ideal for: breakfast or snack.
Rich in calcium, fiber and antioxidants.
🌯 3. Chicken and Vegetable Wrap.
Ingredients:
- 1 whole wheat tortilla
- 1 grilled chicken fillet
- Lettuce, tomato and grated carrots
- Plain yogurt or hummus for spreading
Preparation:
- Cook the chicken and cut into strips.
- Spread yogurt or hummus on the tortilla.
- Add the vegetables and chicken, roll up and you’re done!
🥗 Perfect to take to school or the gym.
Whole wheat pasta with tuna and vegetables.
Ingredients:
- 100 g whole wheat pasta
- 1 can of tuna, uncooked
- Cherry tomatoes, spinach or zucchini
- Olive oil and oregano
Preparation:
- Cook the pasta.
- Sauté the vegetables and mix with the tuna.
- Add a drizzle of oil and a touch of oregano.
⚡ A complete meal: protein, quality carbohydrates and healthy fats.
🍌 5. Banana and Cocoa Smoothie.
Ingredients:
- 1 banana
- 1 glass of milk (animal or vegetable)
- 1 teaspoon pure cocoa
- 1 handful of oatmeal or nuts
Preparation:
- Mix everything in a blender.
- Serve cold.
🍫 Sweet flavor with no added sugar, ideal for before studying or training.
🥗 6. Chickpea and Tuna Salad.
Ingredients:
- 1 cup cooked chickpeas
- 1 can of tuna
- Tomato, cucumber and onion
- Olive oil, vinegar and lemon
Preparation:
- Mix everything in a large bowl.
- Add spices to taste (pepper, oregano or cumin).
Rich in protein, fiber and minerals. No need to cook and can be prepared in 5 minutes.
🍳 7. Spinach and Cheese Omelet.
Ingredients:
- 2 eggs
- 1 handful of spinach
- 1 piece of fresh or grated cheese
- Salt and olive oil
Preparation:
- Beat the eggs and mix with the spinach and cheese.
- Cook in a frying pan for a few minutes on each side.
🥬 High in protein and iron, ideal for dinner.
🧠 Tips for eating well without making things complicated.
- Avoid ultra-processed foods (soft drinks, pastries, snacks with sugar).
- Always have fruits, nuts and natural yogurts on hand.
- Drink plenty of water and do not abuse energy drinks.
- Cooks large portions to keep in the refrigerator.
🌟 Conclusion: eating healthy can also be easy and tasty.
Taking care of your diet as a teenager doesn’t have to be boring or difficult.
With simple, natural ingredients you can prepare quick meals that fill you with energy, help you concentrate and make you feel better.
🥑 Remember: what you eat today, builds how you will feel tomorrow.
