Here's a 12-week meal plan for growing taller, including three meals per day with

variations and different protein options such as fish, chicken, and steak. The plan
focuses on easily accessible items from an American supermarket, with carbohydrates
mainly coming from fruits and vegetables. Olive oil is also included in the plan. Please
note that the quantities and portion sizes can be adjusted based on individual needs
and preferences.

Week 1: Day 1: Breakfast:

● Spinach and Mushroom Omelette (made with organic eggs).
● Whole grain toast with avocado slices.
Lunch:
● Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers,
and a balsamic vinaigrette.
Dinner:
● Baked salmon with roasted sweet potatoes and steamed broccoli, drizzled with
olive oil.
Smoothie Recipe:
● Green Protein Boost: Blend 1 cup of spinach, 1 ripe banana, 1 tablespoon of
chia seeds, 1 cup of almond milk, and a scoop of plant-based protein powder.
Day 2: Breakfast:
● Greek yogurt topped with mixed berries, honey, and sliced almonds.
Lunch:
● Quinoa and chickpea salad with diced bell peppers, red onions, and a
lemon-tahini dressing.
Dinner:
● Grilled steak with asparagus and cauliflower rice.
Smoothie Recipe:
● Blueberry Almond Delight: Blend 1 cup of blueberries, 1 tablespoon of almond
butter, 1 cup of almond milk, and a handful of spinach.
Day 3: Breakfast:
● Chia Seed Pudding: Mix chia seeds with almond milk, vanilla extract, and a
touch of maple syrup. Top with fresh mango and shredded coconut.
Lunch:
● Lentil and vegetable soup with a side of mixed green salad.
Dinner:
● Baked cod with lemon and herbs, served with sautéed zucchini noodles.
Smoothie Recipe:
● Mango Kale Crush: Blend 1 cup of frozen mango, 1 cup of kale, 1 tablespoon
of hemp seeds, and 1 cup of coconut water.
Day 4: Breakfast:
● Smoothie Bowl: Blend frozen acai berries with almond milk and top with sliced
banana, granola, and pumpkin seeds.
Lunch:
● Grilled chicken wrap with avocado, shredded carrots, and hummus in a whole
grain tortilla.
Dinner:
● Stir-fried tofu with mixed vegetables (broccoli, bell peppers, snap peas) and
brown rice.
Smoothie Recipe:
● Raspberry Coconut Bliss: Blend 1 cup of raspberries, 1 tablespoon of coconut
oil, 1 cup of coconut milk, and a handful of spinach.
Day 5: Breakfast:
● Veggie Scramble: Sautéed bell peppers, onions, and zucchini mixed with
organic eggs.
Lunch:
● Grilled shrimp salad with mixed greens, cucumber, cherry tomatoes, and an
olive oil-lemon dressing.
Dinner:
● Grilled chicken breast with roasted Brussels sprouts and quinoa.
Smoothie Recipe:
● Pineapple Kale Crush: Blend 1 cup of pineapple, 1 cup of kale, 1 tablespoon of
flaxseed, and 1 cup of almond milk.
Day 6 and 7: Repeat meals from the previous days to complete the first week. Week 2
to Week 12: Continue the rotation of meals from Week 1, but feel free to switch up the
protein options (e.g., fish, chicken, steak) and vegetables to keep it varied and exciting.
Also, experiment with different smoothie combinations using a variety of fruits and
vegetables to ensure you get a diverse range of nutrients. Remember to adjust the
portion sizes based on your individual needs and activity levels. It's essential to maintain
a balanced diet, exercise regularly, and get enough sleep to support healthy growth and
development. Enjoy your delicious and nutritious 90-day meal plan!