Suitable weekly menus for boys and girls from 10 to 13

Balanced weekly menu for children aged 10 to 13

MONDAY

2 yogurts with strawberries

4 biscuits with oil.

Midmorning

50g sandwich of bread with salted ham and oil.

Pear juice

Lunch

Pasta salad.

Loin breaded with eggplant.

Orange.

Snack

4 nuts in a curd with honey.

Dinner

Sweet potato with spinach.

Turkey fillet with grated carrot.

Actimel

TUESDAY

Breakfast

A glass of milk with

3-4 tablespoons of cereals.

Midmorning

Sandwich of 50g of bread with carrot, 2 cheeses and oil.

Actimel

Lunch

Beans sauteed with ham.

Sea bass plate with tomato salad.

Yogurt.

Snack

Yogurt drunk with cereals.

Dinner

Sauteed vegetables.

Omelette with green salad.

Apple.

WEDNESDAY

Breakfast

A glass of milk with 2 toasts with cheese spread.

Midmorning

Sandwich of 50g of bread with 30g of tuna with red pepper and olives.

2 mandarins

Lunch

Soup of vegetables with marvelous pasta, toasted rusks.

Grilled herring with grated carrot.

Curd.

Snack

Strawberry yogurt with

2 sliced bread and cheese toast.

Dinner

Rice salad.

Rabbit baked with stewed vegetables.

Cantaloupe.

THURSDAY

Breakfast

2 yogurts

with 3-4 tablespoons of cereals

Midmorning

50g bread sandwich with sweet ham and oil.

A pineapple juice

Lunch

Mixed salad

Lentils with vegetables and stewed pieces of hake

Yogurt

Snack

Carrot and apple smoothie with a handful of hazelnuts

Dinner

Rice with tomato

Zucchini omelet with freshly dressed onion

Actimel

FRIDAY

Breakfast

A glass of milk 2 toast with plum jam

Midmorning

50g sandwich of bread with cheese and oil.

Pear

Lunch

Potatoes and green beans

steamed

Grilled chicken with red pepper salad

Nectarine

Snack

A curd and a handful of cashews

Dinner

Mixed salad

Bread with tomato and sausage

Yogurt

SATURDAY

Breakfast

Peach and milk shake

Midmorning

Natural yogurt with

2 toasts with turkey and oil.

Lunch

Hard eggs stuffed with tuna with tomato sauce

Vegetable lasagna au gratin with cheese

Curd

Dinner

A yogurt with a cookies

Pea cream

Salmon plancha with green salad

Actimel

SUNDAY

Breakfast

Natural orange juice

Midmorning

2 sliced toast with banana and honey.

Lunch

Tomato and carrot salad

Stew of squid or cuttlefish with potatoes and vegetables

Cake

Snack

Mixed fruit yogurt with a handful of cereals

Dinner

Green salad

Rice with chickpeas and onions

MORE WEEKLY MENUS:

Menus for boys and girls from 3 to 6 years old

Menus for boys and girls from 7 to 9 years old

Menus for adolescents

nutrients characteristics

Characteristics of nutrients

child feeding course sign

Child feeding course index

punto rojo More information on nutrition.

punto rojo More information on nutrition.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Editorial
Written by Editorial Botanical-online team in charge of content writing

24 January, 2021

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