Plant-Based Diet for Kids: My 5 Tips to Get Your Kids to Eat Plant-Based Meals!

Kids playing with the vegetables in the kitchen

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

With all of this whole food plant-based cooking I do, you may have wondered how I get our kids to eat plant-based meals…

There are dozens of different ways parents are told how to structure a plant-based diet for kids and how to get them to eat their vegetables and plant-based meals – with ingredients derived from fruits, vegetables, and other plants. I often see parents give their children meals of low nutritional quality such as Lunchables or chicken nuggets and fries, surrendering the battle of getting their kids to eat their vegetables.

Honestly, I’m not judging you. I too used to feed my son whatever was easiest to get him to eat with the lowest amount of effort and stress. I would even make two separate meals or tailor a portion to my son’s liking when I was a single parent. 

A couple of years ago, I met my boyfriend and was shocked at the versatility of his children’s diets. His daughter would sneak raw peppers and onions off the cutting board and happily devour them when no one was looking! I wondered how he got his kids to eat plant-based. When we moved in together, their adventurous palettes inspired me to cook healthy meals for the whole house.

Inspiring the kids to live a healthy lifestyle, helping them grow strong with sufficient nutrition, and (honestly) their affirmations when I get a thumbs up 👍on a meal is very motivating in my clean cooking endeavors!

A Plant-Based Diet for Kids can be fun! How do we get our kids to eat more plant-based meals

Witnessing the flexibility in my boyfriend’s kids’ diets and wanting to cook plant-based healthy meals motivated me to try and get my son to eat more fruits, vegetables, and other plant-based foods.

I did not want to cook two different meals every night and I yearned for the opportunity to focus on making more colorful dishes. My son was also having some mild digestive issues due to the lack of fiber he was consuming. I won’t expand on that. 😂

This is what I learned during transitioning my son to a more plant-based diet:

  1. Be a good role model
  2. Get a grasp on snacking
  3. Set an unwavering expectation
  4. Allow some limited choice for empowerment
  5. Don’t give up!

1. Be a Good Role Model

Most importantly, kids follow in your footsteps. If you aren’t living a healthy lifestyle, they aren’t likely to want to live it either. It’s a little hypocritical that we expect children to keep their rooms cleaned when ours is often messier (true story), just the same as it’s hard to get kids to want to eat plant foods if you do not. Start incorporating more plant-based whole food meals with your family, and do it happily alongside them.

2. Get a Grasp on Snacking

One key reason kids get away with not eating their meals is that we allow them to snack on addicting foods with a low nutritional value between meals. They either get into snack foods before a meal and ruin their appetite or know that if they don’t eat their meal a snack is likely to be accessible after. If you moderate snack intake, your kids will actually be hungry when it’s mealtime.

You can also offer a salad, steamed edamame, or other plant food high in fiber as an appetizer while the kids are most hungry. This encourages them to eat more of the nutritious plant foods they are less inclined to desire.

A nutritious, high fiber appetizer with high water content prevents overeating for kids and adults alike, by giving your brain more time to get the signal that you are full – says Dr. Greger in “How Not to Diet”. We keep fruit accessible on the counter that the kids can eat if they are hungry between meals and cut vegetables in the fridge. Just make sure they don’t eat the whole hand of bananas! 🍌

3. Set Clear Expectations

When incorporating more plant-based meals you will hear a lot of attempts at bartering. “How many vegetables do I have to eat? Did I eat enough? I don’t like that.” This is why it is essential to set clear expectations. Even with a little flexibility, your kids will try to bargain with you so it’s necessary to be consistent.

At any given meal, don’t waiver from the expectations you have set. If the meal isn’t too adventurous for my son (e.g. things he has eaten before) I expect him to eat most of it, or all of it if he wants seconds of the main course.

If it’s a little more adventurous, I’ll ask him to eat at least one of the vegetables in the meal. Usually, we ask that the kids try at least two bites of a new vegetable.

4. Offer Choices

When the opportunity arises, I find it effective to offer choices so your kids feel empowered. This technique with time helps them make good choices. Therefore with many meals, I make it “cafeteria-style” where they need to pick a set number of vegetables or toppings out of several healthy options that I provide.

This works with tacos, buddha bowls, topping oatmeal, etc. I also have our kids make their own lunches for school and require a fruit/vegetable be included. After a while, you’ll be surprised which fruits and vegetables your child picks! My mind is still blown that my son now loves avocado! 🥑

5. Don’t Give Up!

There will be numerous occasions where you will want to cave and give in to their bartering or just stop bothering to make healthy whole food plant-based meals. Kids remember when you offer them a loophole, so avoid changing your mind once the expectation has been set. Remember, you are doing something healthy and loving for your kids cooking them nutritious meals. Give it time and they will come around to loving the variety and flavor of plant foods. These good habits will likely follow them into adulthood and be passed to their children as well.

There will be times when you are too busy or tired, and end up throwing in the towel for the night by throwing some pizza rolls into the oven. You don’t have to be perfect. I have this kind of night too. These are the nights where frozen mixed vegetables and salad kits come to the rescue. Forgive yourself and set a goal to make healthy, whole-food plant-based meals the next day.

Is a 100% Plant-Based Diet Safe for Kids?

I don’t have the authority to answer whether a 100% plant-based diet is smart for kids and the subject is quite controversial. I do know without a doubt that eating more plant foods than animal foods is tremendously beneficial for people of all ages.

Your family doesn’t have to completely give up meat and dairy altogether, especially if that will deter you from eating more plant foods. “Eating a mostly plant-based diet leaves room for flexibility, which can remove a lot of stress around eating. I’m a big fan of flexibility when it comes to food ― no need to try to be perfect.” – Plant-Based Diet: Everything You Need To Know. This applies to kids too. A mostly plant-based diet is definitely safe for kids.

Eating a mostly plant-based diet leaves room for flexibility, which can remove a lot of stress around eating.

I personally eat a plant-heavy yet balanced diet with many vegan, vegetarian, and varied meals.

I advise that you take a close look at your diet, as processed ingredients are in a majority of foods at the grocery store. I avoid addictive processed foods because they are harder to moderate. I doubt you would have to test that with kids. If you leave a box of Cheez-Its out on the counter, your kids will surely eat it.

On the other hand, fruit is out on our counter at all times. While our kids have packaged snacks sometimes, we often tell them to go for the fruit instead.

Plant-based Recipes for Kids

If you are looking for plant-based recipes that kids would like, look no further! The following are some recipes that kids will love!

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