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Athletic Teen Performance
Train. Fuel. Perform.
Athletic Teen Performance
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Field Guides
Nutrition Framework7-Day Meal Plan
A full week of whole-food, high-protein, low-carb meals built for teen athletes. No rice, no bread, no seed oils. Real food that builds real performance.
Protein35-45g / meal
Builds muscle, keeps you full
FatHigh
Your primary fuel source
CarbsLow — 5-10g / meal
Vegetables only, no grains
Calories1,400-1,800 / day
Adjust for your size and activity
Monday
Foundation Day
Workout: Upper body push — push-ups, dips, pike push-ups
Protein112g
Fat106g
Carbs19g
Calories1470
- —3 whole eggs scrambled in butter
- —1/2 avocado, sliced
- —Salt, pepper, hot sauce
ATP Tip
Cook eggs low and slow in butter — never seed oils.