High-Calorie, Energy-Packed Lunch Ideas for Teen Boys

Burritos

• Many teen boys love a good burrito. Make it a healthy one so that your teen gets the nutrition he needs while also getting the calories needed for his energy levels. Choose a whole-grain wrap for a slow release of energy and load it with a quality protein, like lean beef, bison or chicken. HelpGuide.org says teens need 45 to 60 grams of protein per day to grow healthy muscle. Add a healthy fat to the burrito, such as avocado, which will provide lots of calories for energy. Skip toppings like sour cream or cheese, which may have saturated or trans fats. Add plenty of vegetables like peppers, onions, lettuce and tomato to make it a complete meal.

Healthy Pizza

• Teenagers love pizza, but most pizzas are not good for them. Pizza has unhealthy amounts of cheese and meats, and the crust includes refined flours and sugars. You can give your teenager what he loves in a more healthy version. Choose a whole-grain crust or make one yourself from scratch. HealthyChildren.org says complex carbohydrates like whole grains are essential for energy for teens. Add a low-sugar marinara sauce and top it with a low-fat or even vegan cheese. Vegan alternatives are made of soy or nuts, and they are lower in fat and have additional nutrients. Top the pizza with lots of vegetables, such as mushrooms, onions, peppers and even broccoli. The more vegetables you can add, the more fiber your teen will get, which will help him to regulate blood sugar and sustain energy levels.

Sandwich or Wrap

• Sandwiches and wraps are great on-the-go foods for your active teenager, and you can load them with lots of delicious, nutritious foods. As always, start by selecting a whole-grain bread or wrap. Add lean proteins like sliced turkey, roast beef, or ham and top with a healthy fat like avocado slices or a drizzle of olive oil. Hummus is a good choice for a spread instead of fatty mayonnaise. Hummus has a lot of protein and fiber, and it's naturally low in fat. It is also rich in iron, which HelpGuide.org says boys need to support their growing bodies. Stuff your sandwich or wrap with lots of vegetables, like peppers, lettuce, cucumbers, tomatoes, and onions for fiber and a variety of vitamins and minerals.

Stir Fry

• Skip the unhealthy Chinese takeout and make a healthy version of it yourself for lunch. Layer a variety of vegetables over a bed of brown rice, barley or even quinoa, a high-protein grain that is also high in fiber. Choose a rainbow of vegetables for a variety of vitamins and minerals, such as red peppers, yellow corn, green broccoli and zucchini, purple eggplant and white onions. You can even experiment with adding fruits like mandarin oranges or blueberries. The contrast makes for an interesting flavor. Skip fatty and salty sauces and choose a homemade option with olive oil and seasonings such as cayenne, ginger, and cumin. Experiment with a variety of seasonings for different flavor combinations.