Guides › Diet › School student
Ages 11–17
Diet plan for school student
Daily energy demand: High (growing) (activity factor ×1.60 on resting energy).
Focus on
- Never diet or skip meals while growing. Aim for regular meals instead.
- Calcium (milk, curd, paneer, ragi) and vitamin D for bones.
- Iron (dal, spinach, eggs, meat) for focus and energy, especially for girls.
- Water bottle at school; limit fizzy and energy drinks.
Watch out for
- Energy drinks are not suitable for under-16s.
- Late-night screen time cuts sleep, which drives junk snacking.
Training: 60 minutes of activity a day: sport, cycling, bodyweight work. Learn technique before lifting heavy.
Sample day
| Time | Meal | Vegetarian | Non-veg |
|---|---|---|---|
| 07:00 | Breakfast | Ragi or oats porridge with milk and banana | 2 boiled eggs, wholemeal toast, milk |
| 10:30 | School snack | Fruit and a handful of peanuts | Fruit and a cheese sandwich |
| 13:00 | Lunch | Rice, sambar, vegetable poriyal, curd | Rice or chapati, chicken curry, salad, curd |
| 16:30 | After school | Sundal (chickpea) or paneer sandwich | Egg roll or tuna wrap |
| 19:30 | Dinner | Chapati, dal, mixed vegetables | Chapati, fish or chicken, vegetables |
Other diet plans