My child has gone vegetarian or vegan… what should I cook?

Has your child just announced that they’re cutting out meat or going fully vegetarian or vegan? If plant-based eating is new to you too, it can be daunting to know how to feed them a well-balanced diet that keeps them full and nourished.

This big change can be your child’s first big independent decision about what they put in their body. However, they rarely have the maturity or the understanding of the nutritional complexities involved in adopting a plant-based diet. And, without proper guidance, a well-meaning kid can develop nutrient deficiencies that affect both their body and brain. Let me show you exactly how to support this choice while helping them to thrive.

This information is particularly relevant for parents who aren’t vegetarians or vegans themselves and need some practical ideas on how to feed their children (or visiting vegetarians). But the principles are the same either way, even if you are a longstanding veggie or vegan, because catering for a vegetarian or vegan child is a bit more complicated than doing it for a fully developed adult.

Growing bodies and developing brains need specific nutrients in the right amounts, and many convenient plant-based products simply don’t deliver what your child needs. The brilliant news is that with a bit of knowledge and some kitchen creativity and cooking enthusiasm, vegetarian and vegan children can be incredibly healthy, energetic and thrive.

In this blog, I’ll walk you through the essential nutrients to look out for, the foods that provide them, and practical meal ideas that will keep your child healthy, no matter their food philosophy. Learning to feed oneself a healthy diet is a key skill for life, even if giving up meat, fish, eggs, dairy and honey completely turns out not to last forever. So, roll your sleeves up and get busy in the kitchen with them!

Practical considerations

When your child announces they’ve gone vegetarian or vegan, you need to put your own views about eating meat and animal products aside. This isn’t about you. If you try to talk them out of it, you’ll likely strengthen their resolve and push them away. Instead, ask them about their decision and really listen to them.

There are a couple of things to gently explore with them at the outset. Firstly, find out if their friends have influenced their decision, either directly or indirectly through social media images, as this can help you work out whether this is just a passing phase. Are they going to miss cheese or sausages too much to stick with the diet for instance?

Secondly, watch out for unhealthy weight loss motives hiding behind their diet change. Some kids use vegetarianism or veganism as an excuse to eat less, when in fact they’ll need to pile their plates higher than ever before to get the nutrients that I’ll detail below.

Have an honest conversation about what this means practically. Tell your child that cooking separate meals takes more work and you’ll need their help in the kitchen. Teamwork is needed to make this work for everyone.

Many kids are fussy eaters who turn their noses up at the most nutritious plant foods like beans, tofu and green vegetables or may have never tasted tahini, chickpeas or chia seeds. So, they will likely need to embrace new foods they probably haven’t tried or liked before if they want to stay healthy, upbeat and energised.

If your child has nut allergies (and most schools ban nuts anyway for lunchboxes), or other dietary restrictions like Coeliac disease (which means being gluten-free), feeding them as a vegetarian or vegan becomes significantly harder. When you’re dealing with multiple food limitations, you need to regularly monitor their nutrient levels and seek professional advice from a dietitian, nutritionist or nutritional therapist to run regular nutrient checks.

Watch out for the ultra-processed trap too. Sometimes kids fill up on sugary snacks, white carbs and fatty foods like biscuits and chips, or junk vegan alternatives like ‘dirty vegan’ veggie burgers and pizzas. These rarely contain the key vitamins and minerals essential for optimal child development.

The challenge is that growing bodies and developing brains (which continue maturing well into the mid-twenties) have specific nutritional needs. Get these nutrients right, and your child can absolutely thrive. Miss them, and you might see problems with energy, concentration, growth or mood. That’s why understanding your child’s own nutritional needs is so important.

The wonderful thing is that thoughtfully planned vegetarian and vegan diets can be brilliantly healthy. Research shows that children who eat plant-based diets often have lower rates of obesity and can enjoy excellent health when they get the right nutrients in the right amounts.

Surely I can just buy vegetarian or vegan ready meals or meat alternatives?

Certainly, the quality of ready meals for vegetarians and vegans has improved hugely in the past decade, and there are great alternatives available. You may want to consider whether your child prefers something that looks like meat or would rather not be associated with it, and opt for bean and tofu options instead.

There is plenty of medical evidence showing that ultra-processed foods are not as good for you as proper home-cooked food, and many plant-based convenience foods contain UPF emulsifiers, thickeners and preservatives. And the nutritional content can be a bit hit-or-miss when buying ready-made plant-based alternatives. For example, most vegan cheese doesn’t contain any protein or calcium. So, some of these products will give you a balanced meal, while others won’t; which means that you might have to add in some extras to compensate.

So to feed your kids healthily, you need to plan quite carefully and know exactly what is in or missing from the packets you will (inevitably) fill your freezer with. Life is busy, and I’m realistic, you will almost certainly buy some of these convenience plant-based products. Wherever you can, though, cooking food at home from scratch will give you the biggest nutritional return.

It’s always better to get your nutrition from real food. It tends to be better absorbed and of better quality than even the best supplements. But for vegetarian and vegan children, I do agree that supplementation is sensible (and usually vital) to ensure they have filled their nutrient needs across the board.

Which nutrients do plant-based children actually need?

There are a number of key nutrients that can easily drop into the deficiency zone when adopting a vegetarian or vegan diet and these include protein, iron, calcium, zinc, iodine, omega 3 and vitamin B12. The food options are broader in a vegetarian diet, as foods like eggs and dairy products are rich in all of these key nutrients, so there is less risk of shortfalls in these nutrients if your child is eating plenty of dairy and eggs.

Here are some of the nutrients that children need to eat on a daily basis divided into age groups:

Sources: Protein 1 | Protein 2 | Iron 1 | Iron 2 | Calcium | Iodine | Zinc | Vit. B12
NB. UK data for children is sparse, and so international advice may have been used. Nutritional availability and absorption varies enormously from sample to sample of foods and supplements.

The key nutrients to watch

Protein

Protein is critical for kids’ growth and is one of the building blocks that create bones, muscles, cartilage, skin, and blood. The amino acids in protein also make our neurotransmitters like serotonin and dopamine which are critical for mood and focus. Protein in veggie and non-veggie sources vary considerably, so these guidelines are only approximate.

A teen boy going through rapid growth should aim for a minimum of 52g of protein daily, and this means he would need to swap two-thirds of a chicken breast (or a small steak) twice a day for 3/4 tin of tinned pulses or 200g tofu twice a day.

Plant-based meal options such as cauliflower steaks and jackfruit hardly contain any protein and a teen boy would need to eat 2.8kg (!) of jackfruit in one day to meet their protein intake. Even tofu has quite a low concentration of protein (8g protein per 100g), so you have to eat a lot of it. But you can buy great lentil or chickpea pastas and legume rice again made from chickpeas and lentils which contain some protein.

Animal protein contains all the essential amino acids for growth and in a vegetarian or vegan diet you will need to combine different plant proteins to obtain them all. For instance, there are low levels of methionine in beans, but it is abundant in grains; so, it is best to combine grains and beans such as dhal with brown rice or quinoa with chick peas or peas. With a little planning, this should not be difficult.

As with all nutrition, getting it from whole foods is best, but you can use good-quality protein powders as a top-up if you are worried. Simply blend a scoop of vegan protein powder into a smoothie, add to a bowl of porridge or add to baking mixes when making waffles, muffins and pancakes.

NB. This is purely for illustration, as these will generally not be the only protein source in a day, and the protein content varies enormously from product to product.

Omega-3

Omega-3 oil is critical for the proper development of the brain, central nervous system and eyesight. The two types of omega-3 which are found in the human brain are DHA and EPA and plant-based omega 3 from food tends to be the ALA type.

ALA omega-3 is good for overall health, but it has to be converted to DHA and EPA within the body. At best, humans can convert about 10% of ALA into DHA and 12% into EPA. Babies, males and anyone with nutrient shortfalls in certain B vitamins, magnesium and zinc or who eats lots of ultra-processed foods might only convert 0.5% or less of this dietary ALA into that vital DHA.

Without enough DHA and EPA-rich omega-3 stores, a child can become distracted, unfocused and struggle with their behaviour and academic work. One study found that supplementing with omega-3 and vitamin D stopped bedwetting in some older children as omega-3 helps to mature the central nervous system. A lack of omega-3 has also been implicated in the development of depression, anxiety and general moodiness.

Vegetarians can get omega-3 from consuming organic whole milk or omega-3 fortified eggs. Vegans can get it from walnuts, flax seeds, chia seeds, hemp seeds and cold-pressed rape oil.

There are vegan omega-3 supplements, but they are usually aimed at adults (marine algae, which has good quantities of DHA) or contain negligible levels of omega-3 from ALA-rich perilla oil or flaxseed oil which usually does not contain the DHA/EPA types of omega-3 that are so vital for brain development and mood.

One day, omega-3 supplement manufacturers will develop specific, child-friendly, vegan, marine algae-based omega-3 supplements that are chewable or in a nice-tasting liquid, with substantial levels of DHA and EPA. The reality is that right now, you need to snip open the vegan caplets or use vegan marine algae liquid and stir the oil into a vegan yoghurt, fruit puree, or smoothie.

Vitamin D3

The NHS recommends that all children take Vitamin D supplementation from October to March. You can get it from sunshine, but here in the UK, that’s sometimes not very easy, as the sun can be quite elusive, especially during the autumn and winter months.

If vegan food is fortified with vitamin D, it is usually in the form of vitamin D2, which is harder for our bodies to assimilate and utilise than vitamin D3, which is synthesised more effectively. For vegans, this presents a problem because there are very few vegan sources of vitamin D3. However, thankfully, there are now lichen-based vegan vitamin D3 supplements on the market, so look out for these.

Iron

Iron is an essential mineral that transports oxygen to our cells and brains. It is also the most abundant mineral in the central nervous system. Low iron levels can impair development and growth, so this mineral is essential for growing kids. It is also essential for good mental health and if a child’s iron stores dip they can develop anxiety and OCD. Fussy eating can be a sign of iron deficiency, as one symptom is lack of appetite, a sore tummy and a sore tongue.

Great sources of iron-rich foods include tofu, spinach, dark chocolate, chickpeas, lentils, black beans and kidney beans. The darker red/purple the bean, the more iron it tends to contain. You need to eat more plant-based iron-rich foods, known as non-heme iron, than you would from animal-based foods like steak or liver.

Weetabix and some other fortified cereals do contain some iron, however, if your child splashes on lots of cow or goat milk, this will block some of the absorption of this iron from the food, so your child will not benefit quite as much from the iron in these cereals as it says on the cereal packet.

Plant-based foods tend to contain around a third less iron than animal foods, so you need to eat much more in a whole-food diet. This is another reason to pile up their plates with lots of tofu, greens and beans.

To maximise the uptake of iron, eat iron-rich foods in conjunction with vitamin C, which might look like some orange juice with breakfast, or an apple with lunch or parsley/red pepper or lemon juice with dinner. Baobab powder or Amla are two superfoods that help with the absorption and uptake on plant-based iron food sources.

Calcium

Calcium is an essential mineral for building strong bones and teeth and it also helps kids to sleep well. A 200ml glass of cow’s milk contains 240mg of calcium and so does fortified oat milk. However, many plant-based milks do not contain much calcium at all, so always plump for a calcium-enriched milk alternative if your child doesn’t have animal-based milk.

Unless they are fortified, the coconut and cashew nut yoghurts do not contain any calcium. The almond yoghurts contain a little calcium, and soya milk is quite a good source of calcium.

Oats, almonds, ground almonds, almond butter, baobab, moringa, poppy seeds, tahini and chia seeds are some of the best calcium sources, as well as broccoli, spinach, okra, figs and tofu. If you need to supplement, I recommend algae-based calcium, which also contains some other trace minerals.

Iodine

Iodine is critical for a healthy metabolism, for growth and also for learning and development. It’s an important nutrient for thyroid health and without enough iodine, over time a child can develop hypothyroidism. This can manifest in symptoms like fatigue, weight gain, thinning hair, feeling cold all the time and constipation. Too much iodine and it can make you very ill too.

If a child is not eating fish or dairy products, then nori seaweed wraps, seaweed sheets or seaweed flakes added to bean stews and tomato sauces a few times a week is a good idea. Quite a few of the new vegan milks are fortified with iodine, so if your child is drinking lots of these, then scale back on the seaweed consumption.

Zinc

Zinc is essential for a strong immune system, for growth, for healthy digestion and for an acute sense of taste and smell. It is also a critical nutrient for learning, memory and mood regulation. Puberty is a time when kids need a huge amount of zinc and they can become depleted very easily – especially if they adopt a plant-based diet at this point.

Signs zinc levels are dipping can include your child becoming less interested in food, seeking out strong-tasting foods like chilli and spices and picking up infections more easily. A zinc deficiency is also often implicated in those with eating disorders and may be the precursor to a change in their relationship with food as it is such a key nutrient for the nervous system.

It’s easier for a vegetarian child to consume zinc than vegan kids as it is plentiful in dairy and eggs. Whereas vegans need to rely on wholegrains, nuts and seeds and there is also a little zinc in maple syrup, potatoes, green beans and kale. Pumpkin seeds are a vegan’s best friend when it comes to zinc.

Vitamin B12

Vitamin B12 is essential for our energy, immunity and central nervous system function, and without enough vitamin B12 kids can get tired, pale and breathless. They can faint easily and have difficulty concentrating. A B12 deficiency may be the reason why a child becomes a fussy eater as it can affect digestion and appetite. It may also affect learning, and kids may develop more slowly than expected. A B12 deficiency can also mimic almost any psychiatric symptom, from anxiety and panic to OCD, depression, and even hallucinations and intrusive thoughts.

You can find vitamin B12 in dairy products, eggs, nutritional yeast, nori seaweed sheets, and shiitake mushrooms, but most vegans choose to supplement with Vitamin B12 because it is difficult to get enough. I suggest a methylated vitamin B12, which is more bioavailable, and you will spot the name methylcobalamin on the label. The cyanocobalamin form of vitamin B12 is harder for humans to synthesise.

Food strategies

Here are some simple tips to make it all easier whilst feeding your child a plant-based diet:

Breakfast Strategies

• For a veggie or vegan child, breakfast is an incredibly important meal of the day, as school food options may be limited or unpalatable.
• If you usually end up always rushing breakfast in the morning, then aim to wake up 10 minutes early and cook up a feast of porridge, eggs, scrambled tofu, wholemeal toast slathered with nut butters, hummus or guacamole.
• Eating protein and fibre at breakfast are the best ways to keep them full up until lunch.
• Protein-fuelled smoothies can be slurped on the way to school if you run out of time.

Lunch Box Strategies

• Remember to always pack some protein, carbohydrate, healthy fat, fruits and veg.
• Falafels, fritters, and veggie burgers are winners alongside hummus and dips.
• Invest in a wide-necked insulated food jar to serve hot bean stews, lentil soups or pasta.
• Make pancakes from chickpea flour or buckwheat flour and supercharge with grated veg.
• Try filled wholemeal wraps and nori sheets – stuff with rice, mixed beans, and salad.
• A good chance to fill up their lunch box with a rainbow of different raw crunchy veg and fruit.
• Bake healthy sweet goodies at the weekend and freeze. Simply pop a frozen muffin or cookie in their lunch box, and it will have defrosted by lunchtime.

Supper Strategies

This is your chance to try new foods, tastes and recipes. I usually put a new salad, dip, or dish on the table for our kids to try alongside their known favourites, encouraging them to try something new every day. Popular kids’ supper ideas include:

• Stuffed baked sweet potato
• Veggie chilli with guacamole and wholegrain rice
• Wholegrain pasta with walnut and spinach pesto, tomatoes and tofu.
• Butternut squash and sage risotto
• “Shepherdless” lentil pie
• Nut roasts
• Quinoa with roasted vegetables
• Rice salad with chickpeas
• Spanish tortilla with roast veg.

Round up

Your child’s choice to go vegetarian or vegan is a wonderful opportunity for your whole family to learn about nutrition, try new foods and to develop cooking skills together. When you understand which nutrients matter and how to get them from plant foods, you can absolutely support your child to be healthy, energetic, and thriving. The key is making sure they get enough protein, iron, iodine, B12, the right omega-3s, calcium, vitamin D and zinc through thoughtful food choices and targeted supplementation where needed.

If you’re worried about whether your child is getting adequate nutrition, or if they have additional dietary restrictions that make plant-based eating more challenging, I recommend booking a consultation with our NatureDoc clinical team. We can assess their individual needs, check for any nutrient deficiencies, and create a personalised plan to support their healthy development.

And if you found this blog helpful, please share it with other parents who might be navigating the same journey with their children,

This blog was originally published in 2018 and updated in 2026.

References

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