If I were in your shoes I think I would try to keep it simple, around 2000 calories/day for boys in the 10-14 age range with active lifestyle, more if they are very active, less if they are more sedentary.
I would try to break it down according to a common kids' school schedule and utilize all whole foods to allow for maximum nutrient absorption.
I think exchanges are easier to follow to allow for variation as exchanges can shift freely between meals according to need (examples of meals I would personally consider for my own children in parenthesis).
B: 1 protein (such as: 1 egg, 1oz meat, 1oz cheese), 1 vegetable, 1 dairy, 1 fruit (something like an omelet with veggies, 8oz yogurt, small banana)
L: 3 protein, 3 veggies, 1 fruit, 1 fat, 1 dairy(tuna lettuce wrap w/mayo, sweet potato fries, sugar-free ketchup, side of green beans, cup of milk, side salad with 1oz dressing)
snack: 1 veg, 1 fat (baby carrots with ranch dip)
Dinner: 4 protein, 3 veggies, 2 fats (spaghetti squash, marinara sauce, sauteed mushrooms and onions, meatballs, side salad w/olive oil)
snack: 1 dairy, 1 fruit (yogurt, 1c strawberries)
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life." John 3:16
| current weight: 103.0