Create a 3-day diet plan that reflects your dietary recommendation.

Here is a chart of a healthy dietary intake of the foods you should consume.


(http://www.healthycookingrecipes.com/vegetarianrecipes/teen-vegetarian.htm)

Here is an example of a nutritious and healthy diet plan:

BREAKFAST: cheerios, honey bunches of oats, or special K cerial with 1% or skim milk. Some type of fruit such as an apple, orange or grapes. Finally either a glass of water, or orange juice depending on what items you chose previously.

LUNCH: Bean Borrito, an egg sandwich, peanut butter and jelly on wheat bread. If you have an enjoyment for chips try and stick to baked ones, they have less trans fats, and aren't as oily. With either a bottle water or some type of healthy 100% pure fruit juice of your choosing. With a fruit cup or a small salad.

DINNER: Cesar salad packed with veggetables, Salmon, or Fried tofu with brown rice. Asparagus, Soy beans, or a fruit cup. With a glass of water or milk.

What is the recomended intake of primary (macro) nutrients? (Carbohydrates, protein and fat)

Women need about 45g of protein a day (more if pregnant, lactating or very active), men need about 55g (more if very active). Evidence suggests that excess protein contributes to degenerative diseases. Vegetarians obtain protein from:
Nuts: hazels, brazils, almonds, cashews, walnuts, pine kernels etc.
Seeds: sesame, pumpkin, sunflower, linseeds.
Pulses: peas, beans, lentils, peanuts.
Grains/cereals: wheat (in bread, flour, pasta etc), barley, rye, oats, millet, maize (sweetcorn), rice.
Soya products: tofu, tempeh, textured vegetable protein, veggieburgers, soya milk.
Dairy products: milk, cheese, yoghurt (butter and cream are very poor sources of protein).
Free range eggs.
You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. This is not as alarming as it sounds. Amino acids are the units from which proteins are made. There are 20 different ones in all. We can make many of them in our bodies by converting other amino acids, but eight cannot be made, they have to be provided in the diet and so they are called essential amino acids.
Single plant foods do not contain all the essential amino acids we need in the right proportions, but when we mix plant foods together, any deficiency in one is cancelled out by any excess in the other. We mix protein foods all the time, whether we are meat-eaters or vegetarians. It is a normal part of the human way of eating. A few examples are beans on toast, muesli, or rice and peas. Adding dairy products or eggs also adds the missing amino acids, eg macaroni cheese, quiche, porridge.

It is now known that the body has a pool of amino acids so that if one meal is deficient, it can be made up from the body's own stores. Because of this, we don't have to worry about complementing amino acids all the time, as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool.
(http://www.vegsoc.org/info/basic-nutrition.html)

What is the recomended daily caloric requirement for a teenager?

Here is the average amount of what a teenager's caloric intake should be. Although according to some site's depending on which country you live in the intake amount varies.

Age: 10-12
Caloric Intake: 2100

Age: 13-15(boys)
Caloric Intake: 2500

Age: 13-15(girls)
caloric Intake: 2200

Age: 16-18(boys)
Caloric Intake: 3000

Age: 16-18(girls)
Caloric Intake: 2200
(http://www.overweight-teen-solutions.com/calorie-requirement.html)

Why is it important for a teenager to eat healthy foods?

Everyone strives to be healthy but now days it is quite difficult becasue of all the new and fattening foods that are readily available for us on a daily bases. By eating the right foods and staying healthy your body will be: strong, energized, and well nourished. By eating healthy you should strive to eat atleast three main course meals a day, breakfast, lunch, and dinner. When you feel like you need an extra boost of energy or you are feeling kindof tired you should eat a healthy snack such as an apple or a granola bar. In order to eat healthy you also should try and eat a variety of foods from the different food groups to balance out your intake of food consumption. Eating healthy doesn't always mean that you have to eat fruits and veggie's all the time, your body also needs sugars so to satisfy your craving of a sweet, one or two wont do any harm.
(http://www.youngwomenshealth.org/healthyeating.html)

What specific foods should you avoid and why?

You should avoid foods like:
ALL meats, sugars and too much carbohydrates.

Avoiding meats is obvious because if you are a vegetarian then meat will not be in your diet anyways.
You should avoid things with lots of sugar in them because sugar means fat and fat is bad. The natural sugars like the sugar in apples is good for you. But something like a hersheys bar would be a bad choice in sugar.
It's a good idea to avoid lots of carbohydrates since they have lots of calories. The carbs that have been processed or refined should be stayed away from because it is hard for your body to digest them. Examples are processed pastas, breads, sodas, candy and things refined with white flour. If you eat foods like this too much you could end up gaining weight.

What specific foods would you include, and why?

Since vegetarians aren't getting protein from meat products they have to make a well balanced diet of a variety of different foods that can balance out eachother such as: grains, fruit and vegetables, beans, nuts or seeds, a small amount of fat, with or without dairy products. (http://www.annecollins.com/vegetarian-diet-nutrition.htm)

To be more specific here are the groups of food that your body needs in order to stay healthy and keep a balanced diet.
1) Protein: soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
2) Calcium: spinach, turnip and collard greens, kale, broccoli, and fruit juices.
3) Vitamin B-12: eggs and cheese.
4) Iron: Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit.
5) Zinc: whole grains, soy products, nuts and wheat germ.
(http://www.mayoclinic.com/health/vegetarian-diet/HQ01596)