What is the Best Diet Plan for 15 Years Old? Tips from a Dietitian

A 15-year-old teen learns to be more unique and self-sustaining like they use to choose different food of their own, sometimes they buy their food. They should give full effort to their feeding habits to be healthy as they go through a crucial period of growth and development. Side by side, having much junk or wrap food won’t be a good dieting solution. 

Fifteen years old teenagers must not skip meals as it is classified as the key to healthy habits. The best habit for dieting is to eat a relevant amount of food and drinks in every meal because proper calories and having limited soda is a perfect balanced diet. Choosing balanced food in the form of proper food groups is the best diet habit for a teen.

Normally a little amount of knowledge or idea about nutrition is gained from school by the teenagers. So it is the utmost duty of parents or family members to teach them about their habits and the benefits of proper nutrition. Again their coaches and mentors should also teach them about the appropriate procedure of eating meals or snacks. 

How Many Calories Should 15 Year old Eat to Lose weight?

Teenagers having many calories and nutrients are at a very important time of the rapid rise and development. Some recommendations of calories in number are mainly based on gender, age, body weight, physical activity, etc. 

Recommended Calories Intakes for Teenagers:

Source: How Many Calories Does My Teen Need?

Male Calorie Recommendations:

AgeNot ActiveModerately ActiveActive

Female Calorie Recommendations:

AgeNot ActiveModerately ActiveActive

Activity Levels:

  • Active: On a normal day, physical activities should be done for about 40+ minutes.
  • Moderate Activity: Physical activity should be done for about 30-40+ minutes for normal daily activity.
  • Not Active: Physical activity is not much needed, a minimum level of walking, stairs, chores, etc.

From the chart, it is clear that a comparatively 15-year-old active boy needs an amount of 2,600 calories per day, whereas a 15-year-old girl needs only 2,000 calories for the whole day to be active.

A fifteen-year-old teen should not lose weight until they are recommended to lose weight and be observed by a dietitian nutritionist or a physical trainer. If the weight of a growth chart is increased in the obese section, then the teenager’s weight will also increase. As a result, the trainer has to be concerned about it not becoming over-weighted.

Should 15 year old Lose weight?

Losing weight can be a satisfaction for people of all ages along with teenagers. To lose excess body fat, improving your health, and boost your self-esteem and self-confidence. However, teens need to lose weight healthily by making diet and lifestyle changes that nourish growing bodies and can be followed long-term. 

What is a Healthy Weight for 15 year old?

The Center for Disease Control has a good Child and Teen BMI Percentile Calculator online here. A very good fair appraisal of your children’s BMI ratio along with the perfect size classification is given into a correct category. So the categories are given below:

  • Underweight (less than 5th ratio).
  • Healthy weight (in between 5th-85th ratio).
  • Overweight (more than 85th, less than 95th ratio).
  • Obese (more than 95th ratio).

 So, they should get suggestions by talking with their doctor if they have any apprehension about their child’s classifications.

Is it Healthy for 15 Year old to diet?

Dieting is not a good idea for the critical 15-years old teen during growth and development. Limiting calories or important nutrients can be harmful to the distant future.

A physician, along with a dietitian, can help you create an appropriate plan for a teenager to focus on losing weight, selecting the right nutrition, increased physical activity, and learning how to eat a sufficient amount of more calorie-based foods.

The goal is that the children with obesity and food are becoming smarter; it does not necessarily mean eating less. A diet plan with a dietitian will take the time to be more than just a confining diet. 

Some medical conditions may make it more difficult for a teenager to lose weight, including depression and anxiety disorders, polycystic ovarian disease, or hypothyroidism. Your doctor will need to have recommendations and treatment options.

How can You Diet at 15?

A 15 years old teenager very often wants to go on a dieting session and looks for some unhealthy food tips over the internet, which becomes the worst thing as they start following those channels or dieting videos. But the best thing they can do is to eat smartly and provide their body with the right amount of healthy nutrition and so on.

Taking a limited amount of food is not the purpose of a teenager whereas they should try to get to a healthier weight. For a 15-year-old teen, the best thing is to maintain a healthy weight, as it is creating a well-balanced diet plan that should be focused on nourishing and energizing foods that will keep them full the whole day. 

Again they should not believe all the fad diets and health, which they often found on the internet, except this one, written by a dietitian, nutritionist. They should make themselves clear about the restrictive diets which are more harmful than beneficial in the long run. 

So here are some top things that a 15-year-old can do to maintain a healthy weight:

  • It is the best practice to think about hunger and fullness cues before, during, and after the meal. Side by side, learn to self-control on eating when you’re full and don’t just try to consummate your plate. 
  • Slow down at the time of eating so that you can enjoy your meal.
  • Especially while eating meals, snacks, and drinks, they should limit their screen time. They should watch Tv or some other screenplay for 2 hours a day, and a type of tracker system needs to be set up on your phone to see the outcome. 
  • In every meal, one should eat vegetables and fruits.
  • One should eat less amount of sugary foods and limit highly processed foods. All these foods are listed in your diet but at a low ratio to become less fat. 
  • Different varieties of foods should be eaten and not limit any foods outside of your diet. All types of food contain different amounts of balanced nutrition, so no food should be restricted. 
  • A 15-year-old teen should help prepare a meal plan, shopping from a grocery, and food preparation or cooking at home for the family. 
  • Every day doing different types of physical activity can increase the body’s growth and make the day much enjoyable.
  • Enough sleeping is a much-needed thing. A healthy teen typically needs about 8-10 hours of sleep per night for a sound body and mind. To develop a good bedtime routine, one has to make a habit of switching off the phone. 
  • A lot of water, along with sugary drinks and diet soda, should be drinking.
  • They are controlling excessive stress levels by finding ways of relieving them. In addition, one should talk to their friend, going for jogging, drawing anything, reading something, listening to solo music, going outdoor, taking a nap, and so on to remove stress. 
  • At last, you must learn to love yourself. Every case is different, and no one is perfect, the size, the height, the color, the hair, eyes, face, size, etc. Everyone is beautiful in their way, and you can learn how to be happy with who you are. Smiling can change the mood of anyone in any situation, and you should believe that, and all this is a much-needed thing when someone feels down or mood off.

Things 15 year old Should Not Do to Lose weight:

  • It would be good not to compare yourself to others. Everyone has a different body structure and losses weight at different rates. Suppose you lose a lot of weight, then you’ll feel a lot better. Again, you will be happier, healthier, and more confident. It is not the fact that you are looking like anyone else’s. 
  • No meals should be skipped or missed. Especially the breakfast. They should eat every 4 to 5 hours a day. And most importantly, eating three meals a day and having snacks 1-3 times a day. 
  • Food restriction should be avoided because each type of food like carbs, protein, milk, dairy products, and sugar is okay. Sometimes French fries are good and okay too. 
  • One should not believe in a fad diet that they often watch on the news or the internet or from their favorite celebrities. All kinds of diets work properly, and you’re going to lose weight. Some diets are non-expendable in the long term. 
  • Some types of dieting are much harmful to the body, like “detox” or “cleanse” diet. You will feel good after doing it for a couple of days as you will be eliminating some processed and unhygienic foods. As a result, your body will remain good at detoxifying itself, and you don’t have to drink celery juice throughout the day to remove the impurities.

How can 15 year old Lose Weight Fast?

To be overweighted or obese at the age of 15, the best way is to lose weight and work with a dietitian to develop a healthy routine. A registered Dietitian-Nutritionist or an RDN will guide a teenager’s regular eating habits and plan to assess their needs and requirements. 

The aim is to make and to make habits to maintain a healthy weight in the long term. The dietitian should also help identify the areas where improvements are needed and how to work with the teens. The entire family should incorporate the specific case and the changes in their lives. As they all know, success is more needed for the entire family to get involved in the switch to be healthier, encouraged, motivated, and act as part of a team.

The Best Diet Plan for 15 Year Old Teenager

  • Protein foods:  A teenager should choose at least 4 to 7 meals per day because one serving is as same as 1 ounce of cooked meat, an egg, 1 Tbsp of peanut butter, 1/4 portions of cooked black beans, 1/2 ounce of nuts or seeds. 
  • Fruits and Vegetables: They choose five times or more portions of fruits and vegetables per day. The amount of fruits and vegetables of different shapes or colors to be eaten is about 1 cup or one grasp of your hand more than five times a day. 
  • Dairy Products: A teenager should eat 2-3 portions of dairy product per day and take at least a 1-ounce portion of cheese or 1 cup amount of dairy product. Some low-fat dairy products are yogurt, cottage cheese, some percentage of fat milk, and many more.  
  • Whole Grains and Starchy Foods: A teenager should eat 6-8 portions of this food daily. Like having 1/2 cup of cooked cereal or one piece of bread, potatoes, pasta, rice, oats, etc.
  • Saturated fat, sodium, and little sugar: They should limit processed foods that contain too much sugar, salt, and fat, such as desserts, sweets, snacks, candies, cookies, pastries, and sweet drinks because these foods are high in calories and low in nutrients. Moreover, they should be consumed in moderation and not be consumed regularly.

It cannot be easy to get the teens to eat healthy foods at a particular time with their busy grab-and-go timetable. Everything can’t be changed at once, and expect to have the habits to keep them out. It’s a learning process and the period to change your timetable and routine.

You choose a simple style to work on it and aim to become a little bit better than you were at earlier. The packaging of your child with a packed lunch, 1-2 days in a week, and make sure that your child is eating breakfast every day. Before helping your teen getting ready for sleep, you should provide their vegetables with their dinner and so on. 

What Should 15 Year Old Eat in a Day?

The pre-eminent diet for a 15-year-old teenager is the right balance of vegetables, fruits, whole grains, dairy products, or dairy food alternatives like protein-rich foods and healthy fats. It is very dominant for a 15-year-old to select foods high in nutrients, for example, minerals, vitamins, antioxidants, low added sugars, fiber, unhealthy fats, salt/sodium, and many more. 

A sample menu to plan out a well-balanced diet for a 15-year-old teen is based on calories as they are building themselves to be moderately active young people as per the recommendations. A man should eat around 2600 calories per day; on the other hand, a woman needs about 2000 calories for the whole day. The calories that are required more or less mainly depend on individual differences. 

15-year-old teenagers will divide their calorie recommendations about halfway between the three meals a day and 1 to 3 snacks a day to maintain their calorie and nutrient requirements. A young teen should eat about 500-700 calories of meals and about 100 to 300 calories of snacks.

An idea of a one-day sample menu plans ideas is prepared to get a result of an approximate amount of calories needed in a single day. A teenager mostly chooses these sample menu plans as a great example of a fully welled balanced food. They will be able to work with and for young people who are obese or of normal weight.

Sample Meal Plan For 15 Year Old Boy at 2,600 Calories:

  • Breakfast: Usually, two pieces of toast with oatmeal made of 1/2 cups of oats, 2/3 cups of low-fat milk, one Tbsp of flaxseed, two tablespoons of butternut, and half a cup of berries with a total of 655 calories are eaten.
  • Snack: Dried fruits with 1/4 nut trail mix are taken as a snack with 160 calories.
  • Lunch: Rice, chicken sandwich with salad, wheat bun, half cup of carrots, snap peas, and grapes with two Tbsp. of the ranch. They eat 643 calories at lunch. 
  • Snack: A total of 350 calories are eaten. Some foods are jelly sandwiches and a small amount of peanut butter. 
  • Dinner: Medium-baked potatoes with butter, two cups of green salad, four Oz grill salmon, and three tablespoons of low-fat dessert are eaten with 632 calories.  
  • Snack: Two cups of vegetables and protein are usually eaten with protein smoothies at their snack time. The number of calories is 200 in total.
  • Result: So a 15-year-old boy normally eats 2,640 in a whole day. They eat 298 gm of carbohydrates, 119 gm of protein, and 108 gm of fat every day.

Sample Meal Plan For 15 Year Old Girl at 2,000 Calories:

  • Breakfast: Normally, they eat one banana, one cup of milk, two cheesy scrabble eggs and a slice of toast. The total number of calories eaten in the breakfast is about 585 calories.
  • Lunch: Solid food is mostly eaten at lunch, such as hummus, tomatoes, rice with wrap chicken, spinach, 1/4 cups of pretzel, and a small cookie. Totally 488 Calories are eaten. 
  • Snack: Light food like 1 Tbsp of peanut butter with five wheat crackers and a cup of stick celery is usually eaten as a snack with 190 calories in total.
  • Dinner: Some foods are one cup of rice with half cup roasted potatoes, 4 Oz shrimps with a rice bowl, 1/4 cup tomatoes and black beans, and lastly 1/3 portions of avocado with a cup of green leaf. A total of 513 calories is eaten fully. 
  • Snack: Two Tbsp of granola with 8 Oz low-fat Greek yogurt and 1/4 cup mixed berries are eaten. So the total number of calories is 223.
  • Result: So, the total number of calories eaten by a 15-year-old girl is about 1,999 calories. Here a total of 232 gm of carbohydrates, 112 gm of protein, and 69 gm of fatty foods are eaten in total.

With the help of proper planning, school or home lunches and snacks can be easily prepared by following the meal plan regularly. Just look at the menu, and talk with your teen about how to opt-in for non-deep fried food and the harvest of fruits and vegetables.

How Can 15 Year Old Gain Weight?

Some people think it is not easy to have the body’s energy needs and be underweight (check out the online calculator and check with a doctor to classify size). A lean teenager would have to consider making an appointment with a dietitian to plan healthy eating according to the structure, size, and morphology. Normal gaining weight as a teenager will be asked to add a few of those high-calorie foods in your diet, but not unlimited to fatty foods such as pizza, ice cream, and so on.

Some of the best tips for 15 years old’s to gain weight are here below:

  • They should add a breath of fresh and high-calorie meals and full-fat milk such as dairy, nuts, cottage cheese, nuts, Greek yogurt, seeds, avocados, cheese, butter, etc. 
  • They should unform a practice of leaping meals. They should eat three meals a day and one-three snacks as per the daily routine.
  • Each day they should eat at least five quantities of fruits and vegetables. 
  • They should build a habit of eating much higher quality and quantity of proteins at every meal, like fish, meat, eggs, and vegetarian protein like beans, nuts, lentils, etc. 
  • One should not forget about carbohydrates or starchy food like grains, potatoes, rice, grains, oats, etc., in their meal plan. 
  • Listening to hunger signals is a practice to detect their hunger, and one should never try to ignore that feeling. In addition, they can make snacks for themselves for the day, whenever they need them. 
  • At last, if anyone feels any problems related to any primary medical issue, emotional or mental health problems, they can contact their doctor as soon as possible.

How Much Body Fat Should 15 Year Old Have?

 It is a normal fact for a 15-year-old teen to win or lose fat over the years. Suppose they continue to have a healthy lifestyle. In that case, they will probably need to have a healthy body with a low-fat rate of percentage, even if it’s different from a teen should be in practice due to having a healthy and fresh body structure.

 A healthy body fat rate for teen girls usually remains between 21 to 23 percent. While for boys it remains between 10%-12%. Most of the boys lose fat at their teenage time, and antithetically girls gain at that time. 

Everyone’s body needs a minimum amount of fats, which is very important for being warmed and protecting your body from different causalities by helping in the absorption of many other important functions. 

Each and everyone has a different genetic growth, which affects the human body. All the extra energy you store as fat in your body is different from one another. 

It is much difficult to measure body fat percentage because many fitness scales are there, which are not very accurate. Your doctor is likely to be a useful measure of body fat, and side by side will keep an eye on your height, body mass index, and weight. 

Some techniques measure body fat percentages, such as the Bod Pod, underwater weighing, and the mean distance. Still, it’s not always a great deal to access as it will be displayed or downloaded. BIA (bio-electrical Impedance Analysis), scale, or a hand-held device, can act quite accurately but will be inclined based on their quality and other factors. 

In general, they are not recommended for people who are under the age of 18 years. Lastly, it can be much tough to measure the exact body fat percentage accurately.


The food is much adequate with lots of nutritious, and the avoidance of processed foods and sugary drinks to get enough exercise, and taking care of your sleep and relieve stress is the finest way for a 15-year-old teen in the process of losing weight. 

Their doctor mostly recommends the teens lose a lot of weight only. Side by side, most overweight adolescents, should focus on developing healthy habits with food alternatively. 

It’s normal to be a part of a healthy body structure with a sound mind healthy while the weight for teens needs to be thinner, and if you would like to have a few extra ounces.

The parents showing signs of a possible eating disorder should discuss all treatment options with their teen to the doctor. Some symptoms may be in the watch. These are:

  • An obsession with food choices.
  • They are constantly on a diet.
  • They are avoiding social situations with food.
  • Obsession with body image.
  • Use of laxatives or vomiting.
  • Excessive physical exercise. 
  • The isolation-and the frequent occurrence of food products.
  • A drastic weight change occurs, etc.

Related question:

How Should a Teenager Lose Weight?

Obese adolescents carry a heavy burden as they have to deal with bullying and social isolation, emotional abuse, and emotional torture, which is often the result of excessive weight and negative self-image.

How Many Carbohydrates Should a 15-Year-Old Eat?

Carbohydrates often get bad, rap-particularly when it comes to weight gain. However, carbohydrates are not bad. And due to their countless health benefits, carbohydrates have a rightful place in your diet. Your body needs carbs to function properly.

Normally, the carbohydrates recommended for 15-year-olds teens are 45-65% of the total calories taken in a single day. For a 2,000-calorie diet, there should be 225-325 grams of carbs per day, and for a 2,600-calorie diet, it would be 293-423 grams of carbs per day. It is especially important for proper growth and being an active teen. 

How much Sugar A do Teenager Eat?

Sugar recommendations from the American Heart Association, for children and teens, should not eat any more than six teaspoons of extra sugar in a day, or 25 gm of sugar as added sugar is found in many foods, such as dips, sauces, slices of bread, cereals, yogurt, etc., It can be difficult to continue within the guidelines. 


Academy of Nutrition and Dietetics. How Many Calories Does My Teen Need? Written By Esther Ellis, MS, RDN, LDN. Published October 4, 2019. https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-does-my-teen-need

-our editorial board has reviewed this article and has been approved for publication according to our editorial policy.

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