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How can I ensure that my child is getting enough protein in their diet if they are a vegetarian or vegan?

Hi everyone,

I'm a concerned parent and I have a 9-year-old child who recently decided to become a vegetarian. While I appreciate my child's decision, I am worried about their protein intake. As we all know, protein is an essential nutrient for growth and development, and I want to make sure my child is getting enough of it.

So, I was wondering how can I ensure that my child is getting enough protein in their diet if they are a vegetarian or vegan? Are there any specific foods or supplements that I should be including in their diet? Any tips or advice would be greatly appreciated.

Thank you in advance for your help.

All Replies


Hi everyone!

I'm a vegetarian and have been for about 6 years now. Initially, I, too, was worried about getting enough protein in my diet, but with a little experimenting, I was able to find plenty of options that really worked for me!

One option that I have found to be helpful when it comes to getting enough protein is making sure to regularly include tofu in my meals. Tofu can be seasoned in many different ways, and it can be used in a variety of dishes, such as stir-fries, salads, and sandwiches.

Another great source of plant-based protein is chickpeas. A chickpea salad is a great way to incorporate them into your child's diet. Additionally, they can be used to make hummus, which makes a delicious and healthy dip.

We also regularly include seeds, nuts, and nut butters in our meals. Chia seeds can be added to smoothies or overnight oats, and almond or peanut butter can be used for snacks like apple slices or as a component of a sandwich.

Lastly, always make sure your child is eating a balanced diet with plenty of fruits, vegetables, and whole grains. It's amazing how many plant-based foods contain protein, and with a little bit of creativity in the kitchen, you shouldn't have to worry about your child getting enough.

I hope these tips help you and your child get the protein and nutrition you need!


Hello there! I can totally relate to your concern about your child's protein intake as a vegetarian. I became a vegetarian myself 5 years ago and it was difficult to figure out where to get enough protein at first.

One thing that has really helped me is incorporating protein-rich snacks into my diet. For example, I love snacking on edamame beans, almonds, and hummus with raw veggies. These snacks are packed with protein and can make a huge difference in increasing overall protein intake.

I also highly recommend investing in vegetarian cookbooks or finding vegetarian recipes online. This will help you get creative in the kitchen and find new ways to incorporate protein-rich foods into your child's diet.

Lastly, it's a good idea to talk to your child's doctor and ask for recommendations on how much protein your child should be getting based on their age, height, weight, and activity level. That way you can ensure that you're not only meeting but exceeding your child's protein needs.

Remember, eating a balanced and varied diet with lots of fruits, vegetables, whole grains, and plant proteins will help your child get all the nutrients they need to grow and thrive as a vegetarian.


Hey there! I've been vegan for the past 7 years, so I totally understand your concern about protein intake.

One thing to keep in mind is that our bodies require less protein than most people think, so it's definitely possible for your child to consume enough protein on a vegetarian or vegan diet. Some plant-based foods that are high in protein include quinoa, chia seeds, hemp seeds, and nutritional yeast. Personally, I love adding chia seeds to smoothies or making quinoa salads for lunch.

Another tip would be to include a variety of veggies in your child's meals, as many vegetables actually contain some protein. Broccoli, spinach, and asparagus are great ones to include.

I also recommend tracking your child's protein intake for a few days just to make sure they are getting enough. There are several apps available that can help with this, such as MyFitnessPal.

Overall, it is definitely possible to ensure your child is getting enough protein on a vegetarian or vegan diet as long as they are eating a variety of wholesome foods and staying mindful of protein sources.


Hello everyone,

I'm a vegan mom to a 5-year-old boy and a 2-year-old girl. When my son was born, I was a vegetarian, but I became vegan when he was a year old. People would ask me all the time how I was going to feed him, and whether he would get enough protein. I can definitely relate to your concerns and here are some things that have worked for us:

My son loves sandwiches, and they're an easy way to get in some protein. We usually use natural peanut butter, but we also use almond butter, tofu cream cheese, and hummus. We try to use whole grain bread as well to make the sandwich more filling.

Soups and stews are also great for protein, you can find lots of recipes online that include legumes such as lentils, beans, and chickpeas. I often make veggie chili, lentil soup, and split pea soup, and my kids love them.

Another tip is to let your child help you cook. My son loves to help me in the kitchen and is more willing to try new foods if he's helped prepare them. We've made homemade black bean burgers, tofu stir-fry, and homemade veggie pizza together.

Lastly, we try to encourage our kids to eat a variety of colours in their food, which helps ensure they're getting different vitamins and minerals. We serve lots of veggies, fruits, and whole grains to ensure they're receiving all the nutrients they need.

I hope these tips help you!


As a vegetarian myself, I can definitely relate to your concerns. It's great that your child wants to be vegetarian, but it's important to make sure they are getting adequate nutrition as well.

One great source of protein for vegetarians and vegans is legumes such as beans, lentils, and chickpeas. My personal favorite is adding them in my stir fry or salad for extra protein. Tofu and tempeh are also great sources of protein, and can be used in a variety of dishes such as tacos, stir fry, and sandwiches.

If you are concerned about your child's protein intake, there are also vegetarian protein powders available that you can add to smoothies or other drinks.

Lastly, it's important to make sure your child is eating a balanced diet with a variety of fruits, vegetables, whole grains, and healthy fats to ensure they are getting all of the nutrients they need.


Hi there, as a vegan for over a decade, I completely understand your concerns regarding your child's protein intake. Here are my top tips on ensuring your child's protein intake:

Firstly, try experimenting with plant-based meats such as tofu, tempeh, and seitan. They can be used in a variety of recipes such as stir-fries, curries, and stews. For instance, I often use tofu in vegan pad thai or simply marinate and grill it with some vegetables for a quick, high-protein meal.

Secondly, incorporate wholesome foods such as quinoa, buckwheat, and lentils. They are not only high in protein but also have a variety of other nutrients. For example, quinoa can be used in salads or as a substitute for rice, while lentils can be utilized for lentil soup, lentil curries, and vegan lentil shepherd's pie.

Thirdly, don't forget about seeds and nuts. They are perfect for creating protein-packed snacks such as vegan energy balls or simply grabbing a handful of almonds as a snack. Chia seeds and flaxseeds are also great for adding extra protein but also omega-3 fatty acids, an essential nutrient for optimal health.

Lastly, make sure your child is eating a variety of fruits and vegetables. A balanced diet will ensure they are getting all the vitamins and minerals they need to grow and thrive.

Overall, adopting a vegetarian or vegan diet can seem overwhelming at first but with the right knowledge and preparation, it's completely doable to meet your child's protein needs.


Hi everyone!

I have been a vegan for the past 3 years and I have a 7-year-old daughter who is also a vegan. As a vegan parent, I understand how challenging it can be to ensure our children are getting enough protein in their diet, but the great news is that it's absolutely possible!

One food item that has helped us a lot is vegan protein bars. There are plenty of protein bars available on the market, made specifically for vegans, which are not only high in protein but also healthy and wholesome. We often keep them in our bag for a quick snack on the go.

Another great source of protein is plant-based milk such as soy milk or almond milk. We ensure that our daughter regularly consumes these milk alternatives, often using them in recipes such as smoothies or oatmeal.

Lastly, we make sure that our daughter has a balanced diet consisting of a variety of different food groups such as fruits, vegetables, whole grains, legumes, and nuts. We often make smoothie bowls, salads, and Buddha bowls incorporating these different ingredients which are both high in protein and nutritious.

It's important to remember that while ensuring adequate protein intake is essential, it is also crucial to make sure our children have a balanced diet with a variety of nutrients essential for growth and development.

I hope this helps you and good luck!

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