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Teen height growth & bone health
About 2,200 kcal for one day: vegan pho for breakfast; tomato scrambled eggs, bok choy and mushroom gourd soup at lunch; tofu with mushrooms, tomato egg soup, stir-fried greens and steamed vegetables at dinner. Around 108 g protein for adolescent growth spurts.
Breakfast
449 kcal- Vegetarian pho1 servings449 kcal
Lunch
666 kcal- Brown rice with sesame salt1 servings213 kcal
- Tomato and egg stir-fry1 servings304 kcal
- Bok choy with shiitake1 servings84 kcal
- Bottle gourd and mushroom soup1 servings65 kcal
Snack
325 kcal- Chickpea salad1 servings243 kcal
- Steamed pumpkin1 servings82 kcal
Dinner
822 kcal- Brown rice with sesame salt1 servings213 kcal
- Tofu and mushroom stir-fry1 servings346 kcal
- Tomato egg drop soup1 servings100 kcal
- Stir-fried choy sum1 servings91 kcal
- Steamed vegetables1 servings72 kcal
Tips
- Sesame salt in brown rice and seaweed provide essential trace minerals (calcium, magnesium, zinc) for epiphyseal bone growth.
- Ensure 8–9 hours of sleep before 10 PM, when growth hormone (GH) secretion peaks during deep sleep cycles.
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.