Manual for taking care of humans

Greetings explorer! 

You have been selected for a very important mission.  As you know, your home, planet NoHumans, has never been blessed with life like that on planet Earth.  The scientists on NoHumans succeeded in cloning a human, but they forgot to include the care and feeding manual.  Your job is to travel to Earth to learn as much as you can about humans.  We need to know how to feed and care for our pet humans! Should you accept this mission, you will  be Fitness Instructors, Nutrition Specialists and Healthy Lifestyle Advisers, and you will create a weekly fitness and meal plan for an average teenage human!  You will also advise your fellow aliens on healthy lifestyle habits for your human.

You have to make a real plan - one that can REALLY be used by any teenage human - even by yourself! ;-)

Good Luck!