Idea's on what to give DS13 for meals

[DontCry4MeMyWillow]

No nasty comments please.
But DS aged 13, is about 1.5 stones overweight.
He has asked me to come up with a meal plan for him, although he is not fussy with food i am stuck on what to give him.
He will also be doing exercise daily.
Any idea's are much appreciated.

You need to make sure his snacks and in-between meals eating is also healthy. Otherwise he could just eat the ham salad you serve, and then go and eat packets of crisps.

My DS put on a bit of weight over lockdown (almost 11)
He's surprised me recently by asking what I'm having for dinner and requesting the same.

Cajun chicken breast and salad with coleslaw.
Jacket potatoes. Omelette. Pesto pasta. Sizzler steaks (the thin ones) and salad. Salmon with chilli flakes and baby potatoes & Mediterranean veg

Sorry i meant to add he won't be having any crisps choc biscuits etc. as i have cleared the cupboards.

What are DS favourite places to eat out?

Porridge would be a sensible breakfast for him, as long as you didn't load it with sugar. It would help him get through till lunch time without feeling hungry or eating snacks.

Look at meals based around beans & lentils to stop him feeling hungry, but not include too much fat. Thick lentil & vegetable soup or stews for instance.

I'd try and include little treats, like fat free yoghurt and fruit, as it must be hard at that age to stay committed to a rigid diet regime.

I recommend smaller portions of everything,rice,potatoes,pasta etc. Low fat options were available like spray oil,low fat cheese,low fat mayonnaise etc.

There is a few slimming recipes which are really good on slimmingeats.com

Oh and move more. They say to loose weight move more eat less. So maybe could you go out walking or cycling together?

What does he usually eat, perhaps if you can list his favorite meals / foods we can come up with some ways to adapt those.

Hi there!
Try to make sure every meal is balanced with a good source of complex carbohydrates (wholegrains - fibre is really important and good for satiety), protein and healthy fats... so:
breakfast - porridge with fruit on top (could be berries - frozen are cheapest - or sliced banana) for sweetness (avoid adding sugar). If he prefers savoury foods, poached eggs on toast is also a good choice - you could add spinach or cherry tomatoes to get a portion of the 5 a day in there.
Lunch - does he take a packed lunch to school? the food medic has a lunchbox club which has some nutritious healthy options thefoodmedic.co.uk/tag/lunch-box-club/. Homemade soups, beans on toast, omelettes, chicken / mackerel / salmon salads are all great when at home. Shakshuka is also delicious.
Supper - again, think of a portion of each of the food groups and look for complex carbohydrates instead of refined versions. Rupy Ajula has some good recipes too thedoctorskitchen.com/recipes

Good proteins - go for chicken or turkey breasts over other cuts, white fish is very lean (although try to include 2 portions of oily fish per week), tuna, prawns, eggs etc...

Snacks - fruit and portions of almonds are good ideas. Homemade popcorn is also a good option (flavour with cinnamon, cumin or paprika instead of butter and sugar).
Hope this helps.