What food to make for your teenagers
Food Editor
Olivia Ferguson
Best food for teenagers
"The teenage years are a unique stage of life, marked by rapid growth, increasing independence and changing nutritional needs. During adolescence, young people need the right balance of nutrients to support bone growth, muscle development, learning and concentration. At M&S, we're committed to making it easier for families to find nutritious, great-tasting foods that help teenagers thrive and build healthy habits for the future," says Grace Ricotti, M&S Head of Health, Nutrition and Sustainable Diets.
When it comes to feeding teenagers, there's no one-size-fits-all approach. Growth spurts, activity levels and appetites can vary hugely, so focus on balanced meals that combine protein, carbohydrates, healthy fats and plenty of fruit and veg. Try our chicken harissa bowl, packed with protein, iron, fibre and mixed grains for energy, or our green goddess halloumi bowl, which combines halloumi, lentils, vegetables and giant couscous for a satisfying, nutrient-packed meal.
What nutrition do teens need?
Fruits and vegetables: Packed with vitamins, minerals and fibre, fruit and veg help support growth, immunity and overall health. Aim to include a variety of colours throughout the day.
Protein: Protein helps support growing muscles and tissues. Good sources include meat, fish, eggs, dairy, beans, lentils and tofu.
Carbohydrates: The body's main source of energy, carbohydrates help fuel busy school days, sports and social activities. Opt for wholegrain where possible, such as brown pasta and rice, for slow-release energy
Healthy fats: Found in foods such as oily fish, nuts, seeds and avocados, healthy fats support brain development and hormone production.
Calcium: Essential for strong bones and teeth during the teenage years. Dairy foods, fortified alternatives and some green vegetables are good sources.
Fibre: Important for digestive health and helping teenagers feel fuller for longer. Found in wholegrains, pulses, fruit and vegetables.
Iron: Supports growth and helps carry oxygen around the body. Sources include red meat, beans, lentils, eggs and leafy green vegetables.
Vitamin D: Supports calcium absorption and healthy bones. Food sources include eggs and M&S enriched bread, but our main source is from sunlight, so it is recommended to supplement during the autumn and winter.
Hydration: Water is essential for concentration, energy levels and overall wellbeing,
Brilliant breakfasts
Lunch ideas for teenagers
The right lunch can help beat the afternoon slump and keep energy levels steady through lessons, revision and after-school activities. Try making our high-protein tuna melt wraps for a quick, flavour-packed lunch, or make a batch of healthy chicken pasta salad – perfect for meal prep and easy to portion up for the week ahead. For another make-ahead option, these colourful jam jar salads can be prepped in advance and customised with your teenager's favourite ingredients for a nutritious lunch that's ready to grab and go. If there’s no time to cook, discover our range of Food on the Move options, from sandwich classics and protein-packed pots to vibrant salads and fresh sushi.
Lunches they'll love
Speedy fuss-free dinners
Snack ideas for teenagers
Whether they need a post-school pick-me-up or something to keep them going between meals, these simple snacks are packed with flavour and helpful nutrients.
For something sweet, blend cottage cheese until smooth and mix with ground almonds, maple syrup, vanilla extract and dark chocolate chunks. Roll into balls and chill until set for a high-protein cookie dough-style treat, with protein from the cottage cheese and healthy fats from the almonds.
Try whipping up some apple nachos by topping thinly sliced apple with dried fruit, nuts and cashew butter for a snack that delivers fibre, healthy fats and a portion of fruit.
For a savoury option, make your own dunkers by tossing torn pitta bread, malted wheats and pretzel sticks with honey, olive oil, paprika and thyme, then roasting until crunchy and caramelised. Serve with a favourite dip such as houmous for an extra boost of fibre and plant-based protein.
Star snacks
Published 09/07/2026
