← All menus
Height growth for ages 9–12
About 1,800 kcal for one day: oatmeal for breakfast; tomato scrambled eggs, stir-fried greens and mushroom gourd soup at lunch; tofu with mushrooms, tomato egg soup and bok choy at dinner. Eggs, tofu and greens supply protein and calcium for bone growth.
Breakfast
226 kcal- Vegetable oat porridge1 servings226 kcal
Lunch
673 kcal- Brown rice with sesame salt1 servings213 kcal
- Tomato and egg stir-fry1 servings304 kcal
- Stir-fried choy sum1 servings91 kcal
- Bottle gourd and mushroom soup1 servings65 kcal
Snack
82 kcal- Steamed pumpkin1 servings82 kcal
Dinner
815 kcal- Brown rice with sesame salt1 servings213 kcal
- Tofu and mushroom stir-fry1 servings346 kcal
- Tomato egg drop soup1 servings100 kcal
- Bok choy with shiitake1 servings84 kcal
- Steamed vegetables1 servings72 kcal
Tips
- Tofu and mustard greens are exceptional plant-based calcium sources supporting peak bone density in growing children.
- Combine with 30–60 minutes of morning outdoor activity daily so the body synthesizes natural vitamin D for optimal calcium absorption.
Menus are for reference only and do not replace advice from a doctor or dietitian. If you are pregnant, breastfeeding, a child, older, or have a medical condition, ask a professional before cutting your energy intake.