14- 18 years old is the period with the greatest demand for energy and protein (pay special attention to the supplement of high-quality protein such as eggs, milk, beans and fish).
round guess
Breakfast: 250ml milk and eggs 1 2-3 steamed buns (don't use fine flour).
Lunch: Fish and vegetables are necessary (as for the types, it depends on his preferences), rice, meat (potatoes and beef are also good if he doesn't like them, which not only supplements meat protein but also carbohydrates), soup (tofu soup or soybean sparerib soup is also recommended).
Dinner: Noodles (it is recommended to cook noodles, because the dinner should be light and not greasy, and he likes noodles so much), and ribs, vegetables or other colored vegetables (such as tomatoes) can be added to the noodles.
Then you can eat fruit between lunch and dinner (not much, an apple is enough)
If you feel hungry before going to bed, you can drink some milk properly.
But in the final analysis, if you eat like this every day, everyone will get bored. Mainly by the "chef" according to the approximate nutritional ratio of this menu to change the pattern, configuration recipes. The general principle is that the nutrition ratio in the morning, afternoon and evening is 30%, 40% and 30% respectively. In this way, breakfast can be better, lunch can be richer (you can also eat fried and fried food as you like), but dinner should be light, and then the above-mentioned eggs, white meat (chicken, fish), milk, beans, fruits and other high-quality protein can be supplemented.
I hope it helps your friends.