Lean Meats: Lean meats like chicken, turkey, and lean cuts of beef are excellent sources of high-quality protein. They help in muscle growth and repair.
Fish: Fatty fish such as salmon, tuna, and mackerel provide not only protein but also essential omega-3 fatty acids for brain and heart health.
Eggs: Eggs are a complete protein source and offer various essential nutrients like vitamins, minerals, and choline for brain development.
Dairy Products: Low-fat dairy products like yogurt, milk, and cheese are rich in protein and provide calcium for strong bones.
Legumes: Beans, lentils, and chickpeas are plant-based sources of protein and fiber, ideal for vegetarian or vegan teens.
Nuts and Seeds: Almonds, peanuts, and chia seeds are protein-packed snacks that also offer healthy fats for energy.
Tofu and Soy Products: Tofu and soy-based foods are suitable for teens who prefer plant-based protein sources and can be versatile in various dishes.