What should a teenage girl eat?
The teenage years are a growth spurt — you build up to half of your adult bone during this time, and periods increase the need for iron. That is why teens should not diet unless a doctor advises it. The generator gives a plan that meets your energy needs (no calorie cutting), puts iron-, calcium- and protein-rich foods first, and adds a daily calcium boost.
| Nutrient |
Daily target (14–18 years, girls) |
Sources |
| Iron |
15 mg |
Dal, rajma, leafy greens, eggs, meat, with vitamin C |
| Calcium |
1,300 mg |
Milk, curd, paneer, ragi, sesame, tofu |
| Protein |
About 46 g |
Dal, paneer, eggs, chicken, soy |
| Water |
6–8 glasses |
More with sport and hot weather |
Healthy habits
- Never skip breakfast before school
- Pack a real tiffin — see our kids diet chart for ideas
- Limit energy drinks, soft drinks and junk food
- Be active for 60 minutes a day
Worried about your weight, or feeling pressure to diet? Talk to a parent, doctor or school counsellor. Crash diets and diet pills are harmful for growing bodies.
Frequently asked questions
How many calories does a teenage girl need?
Roughly 1,800–2,400 calories a day, depending on age, size and activity. The generator estimates your needs from your height, weight and activity.
Can teenagers lose weight safely?
Only with medical advice. Most teens do better focusing on healthy food and activity while they keep growing, rather than cutting calories.
Why do teenage girls need more iron?
Periods cause monthly blood loss, and growth increases blood volume. Low iron causes tiredness, poor concentration and anaemia.
Sources: NHS: Healthy eating for teens · NIH: Calcium fact sheet
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
More free diet plans
⚖️Weight Loss Diet PlanCalorie-counted 7-day plan to lose weight safely — Indian, global, veg or non-veg.Create my plan →🤰Pregnancy Diet PlanTrimester-wise meals with the extra protein, iron and calcium you need.Create my plan →👶Baby Food ChartMonth-by-month first foods, textures and portions from 6 months to 2 years.Create my plan →💪Weight Gain Diet PlanHealthy calorie surplus with protein at every meal — no junk food.Create my plan →🌺PCOS Diet PlanLow-GI Indian or global meals to manage weight, cycles and insulin.Create my plan →🩺Gestational Diabetes DietLow-GI pregnancy meals and snacks that keep blood sugar steady.Create my plan →🤱Postpartum Diet PlanHealing and breastfeeding meals after a normal or C-section delivery.Create my plan →🍼Breastfeeding Diet PlanExtra calories, fluids and nutrients for nursing mothers — by baby’s age.Create my plan →🩸Iron-Rich Diet for AnaemiaIron-rich Indian or global meals with vitamin C to raise haemoglobin.Create my plan →🧒Toddler Food ChartSoft family meals, snacks and milk for 1–3 year olds.Create my plan →🎒Kids Diet ChartHealthy breakfasts, school tiffins and dinners for 3–10 year olds.Create my plan →🦋Thyroid Diet PlanMeals for an underactive or overactive thyroid, with medicine-timing tips.Create my plan →🌙Menopause Diet PlanCalcium, protein and fibre to protect bones, heart and weight.Create my plan →🩸Diabetes Diet PlanLow-GI meals with steady carbs for type 2 diabetes and prediabetesCreate my plan →❤️High Blood Pressure Diet PlanLow-salt, DASH-style meals rich in vegetables, fruit, dal and dairyCreate my plan →🫀Cholesterol Diet PlanHeart-healthy meals with soluble fibre and fewer saturated fats to help lower LDLCreate my plan →🍃Fatty Liver Diet PlanHigh-fibre, no-sugar meals to reduce liver fatCreate my plan →🦶Uric Acid Diet PlanLow-purine, gout-friendly meals with plenty of water, dairy and vegetablesCreate my plan →🗓️Diet Plan for Irregular PeriodsRegular, balanced low-GI meals with iron and healthy fats to support a steady cycleCreate my plan →🌷Endometriosis Diet PlanAnti-inflammatory meals with omega-3, fibre and less red meat and sugarCreate my plan →🧫IVF Diet PlanFertility-friendly, pregnancy-safe meals with protein, folate and ironCreate my plan →💇Diet for Hair GrowthProtein, iron, zinc and biotin-rich meals to support healthy hairCreate my plan →✨Diet for Glowing SkinVitamin-rich meals with omega-3, fibre and fewer sugary foods for healthy skinCreate my plan →🌱High-Protein Vegetarian Diet PlanAbout 1.4 g of protein per kg from dal, paneer, curd, soy and sproutsCreate my plan →🥑Indian Keto Diet PlanVery low-carb Indian (or global) meals with paneer, eggs, nuts and low-carb vegetablesCreate my plan →⏳Intermittent Fasting Diet PlanA 16:8 plan with 3 balanced meals between 12 pm and 8 pmCreate my plan →🥦Diet Plan for ConstipationHigh-fibre meals with plenty of fluids and a nightly fibre boostCreate my plan →🦴Calcium-Rich Diet PlanCalcium from milk, curd, paneer, ragi, sesame and tofu every dayCreate my plan →🌸Fertility Diet PlanWhat to eat when trying to get pregnant, with a PCOS-friendly option.Create my plan →