Whats a good diet plan for a 14 year old?

You should be aiming for approx 2500 calories a day, and those calories should be made up of protein, carbs, iron rich foods, and plenty of vegetables and fruit. A healthy diet should be 3 meals a day, no snacking, and at least one hour of exercise that raises your heartbeat about three times a week. There are so many health plans, but your best bet is to consult government backed guides. It is a hugely complex subject, BUT also, actually very simple! A diet rich in fibre, vitamins, low fat, and exercise. Eat the same amount of calories as you use, and you won't go far wrong

It depends on your weight. You do not want to go to over board. Ex: If you weigh 100-125,130 you should be good. Higher then that exercise. Wake up and do not lay in bed, get up and walk around the house. Eat something like oatmeal or toast for breakfast. Each a apple or gronola bar for lunch and drink water for lunch & breakfast. Do not eat after 8 p.m. In your day you can have one dairy or juice drink, also in your day you can eat one snack, not 2 or 3 just 1. then you should be good. repeat this routine for atleast 5 days out of 6