A fourteen-year-old athlete should consume the following meals: - Whole grains and other complex carbohydrates (brown rice, sweet potatoes, beans, squash, oats, quinoa, whole wheat bread, whole grain breakfast cereals) - Fruits: 2-4 times per day - Vegetables: 3-5 servings per day - Lean proteins: yogurt, fish, milk, eggs, tofu, chicken, lentils, beans