The daily requirement depends

on physical activity. Generally, it is around

3000 calories for an average teenager.

• Breakfast: roll with butter, cheese and ham (399), 1 boiled egg (67), cocoa to drink (151)

• Elevenses: 1 slice of bread with butter, green salad, cheese and raddish (300), orange (93), chocolate bar (217), mineral water to drink (0)

• Dinner: chicken leg (313) with 6 noodles (156) and Greek salad (263), juice to drink (125)

• Afternoon snack: yoghurt with oat flakes (281), apple (57), mineral water to drink (0)

• Supper: 1 slice of bread with butter, cheese and ham (514), tea with sugar to drink (79)

TOTAL: 3015 calories

• Breakfast: milk (267) with oat flakes (390)• Elevenses: banana (130) and apple (57), chocolate

bar (217), juice to drink (125)• Dinner: cutlet with cheese (629), broccoli salad (75)

and 3 potatoes (177), juice to drink (125)• Afternoon snack: 200g of grated carrots (81) with

sugar (146), mineral water to drink (0)• Supper: sausage with 1 slice of bread, butter and

tomato (502), tea without sugar to drink (0) TOTAL: 2921 calories

• Breakfast: meat sandwich with butter and tomato (460), milk to drink (133)

• Elevenses: 1 slice of bread with butter, cheese and ham (514), peach (60), mineral water to drink (0)

• Dinner: bacon (532) with fried egg (127) and fried vegetables (156), juice to drink (130)

• Afternoon snack: bowl of pudding (250), apple (57), green frugo to drink (101)

• Supper: 1 slice of bread with butter, tomato and cucumber (262), scrambled eggs with butter (216), tea with sugar to drink (79)

TOTAL: 3077 calories

• Breakfast: scrambled eggs with bacon and onion (337), 1 slice of bread with butter (270), tea to drink (79)

• Elevenses: 1 roll with butter (325), ham (101) and cucumber (20), orange (93), ice tea to drink (72)

• Dinner: vegatable soup (350) with butter bread roll (294), juice to drink (108)  

• Afternoon snack: yeast cake with fruit (260), apple (57), mineral water to drink (0)

• Supper: 2 sausages (260) with 1 slice of bread with butter (214), tea with sugar to drink (79)

TOTAL:: 2919 calories

• Breakfast: roll with butter, cheese, tomato, onion and mayonnaise (414), milk to drink (151)

• Elevenses: yoghurt with musli (292), apple (94), banana (114), mineral water to drink (0)

• Dinner: fried fish (185) with 2 potatoes (131) and vegatable salad (311), juice to drink (108)

• Afternoon snack: chocolate bar (217) and orange (106), juice to drink (108)

• Supper: cornflakes with milk (354), grapefruit (60), tea with sugar to drink (79) TOTAL: 2724 calories

• Breakfast: 2 slices of bread with nutella (368), orange (93), milk with honey to drink (211)

• Elevenses: yoghurt (146), banana (114), apple (57), juice to drink (125)

• Dinner: spaghetii carbonara (620), baguette with garlic butter (254), juice to drink (108)

• Afternoon snack: fruit salad with delicacies (289), ice tea to drink (72)

• Supper: 1 slice of bread with butter, salad, tomato and cheese (300), tea with sugar to drink (79) TOTAL: 2836 calories

• Breakfast: porridge with fruit and delicacies (509), peach (60), tea with sugar to drink (79)

• Elevenses: 250g of curd (475) with sugar (97), apple (57)

• Dinner: 6 noodles (156), pork meat roulade (350), red cabbage (50), cherry compote to drink (175)

• Afternoon snack: apple pie (238), juice to drink (108)

• Supper: 1 slice of bread with butter, ham, raddish and cucumber (400), tea with sugar to drink (79) TOTAL: 2833 calories

• Made by :

• - Kacper Olborski

• - Szymon Biadacz

• - Jakub Smołka