Our top kid friendly vegetarian meals
Sharing healthy eating habits with your kids early on will help them establish wholesome eating patterns later in life. If you’re looking for a healthy way to add variety to your family’s menu, try incorporating some kid-friendly vegetarian meals!
According to the American Dietetic Association, vegetarian diets are related to lower risk for obesity, heart disease, diabetes, and cancer. Don’t worry - eliminating meat completely isn’t necessary. Simply serving a couple of vegetarian meals per week can improve your family’s health. If serving vegetarian meals for kids sounds a little intimidating, we’re here to help you get started.
Many parents worry that vegetarian kids lunches and dinners won’t have enough protein. However, it’s easy for healthy kids to get plenty of protein, even without meat. The Recom-mended Daily Allowance (RDA) of protein for 4-8 year-olds is around 20 grams per day.
The Recommended Daily Allowance (RDA) of protein for 4-8 year-olds is around 20 grams per day. For 9-13 year-olds, the RDA is around 35 grams of protein.
Protein adds up more quickly than you might think!
1 egg = 7 grams protein
1 cup milk = 8 grams protein
1/2 cup oats = 6 grams protein
1 slide whole wheat bread = 4 grams protein
1 oz. whole wheat pasta = 8 grams protein
1/2 cup kidney beans = 7.5 grams protein
1 cup green peas = 9 grams protein
In addition to protein, it’s important to serve kid-friendly vegetarian meals that contain plenty of other nutrients. To make sure your family is getting the most out of the vegetarian meals you serve (and not relying on chips and bread), build meals that include a variety of whole grains, legumes, fruits, and vegetables.
Having a variety of these foods will ensure your family is getting the essentials – and more! Whole grains, legumes, fruits, and vegetables are all packed with fiber, which is a nutrient many of us are lacking. These foods are also excellent sources of vitamins, minerals, and antioxidants, all of which are vital to growing bodies.
Calcium and vitamin D are essential for growing bodies, too. It’s perfectly fine to continue serving dairy as part of vegetarian kids lunches and dinners. Foods like milk, yogurt, and cheese are excellent sources of both calcium and vitamin D. If you prefer to eliminate dairy, opt for alternatives such as soy or almond milk. Including a couple servings of these foods each day in your kid-friendly vegetarian meals will give kids what they need.
When eliminating meat, it’s also important to find ways to get enough iron. Many grains and cereals are fortified with iron, which is helpful. Increase iron in your vegetarian dinners for kids by including plenty of iron-rich foods such as leafy greens and beans. Including a handful of raisins in vegetarian kids lunches can be a great source of iron, too. Combine these foods with sources of vitamin C like citrus fruits, as these help your body absorb the iron.
Serving kid-friendly vegetarian meals is easier than you might think, even if you have a picky eater on your hands. Packing a vegetarian kids lunch doesn’t have to be complicated. A simple nut butter and jelly sandwich with yogurt, a fruit, and veggie (like carrot sticks!) is a great place to start. If your child is picky about vegetables, try serving them with a side of low-fat ranch or hummus. If your child isn’t a bean lover, try mashing them up with a bit of cheese in a whole-wheat quesadilla.
For dinner, start with your family’s favorite non-vegetarian meals. Then, simply eliminate or replace the meat. For example, chili is a versatile meal that makes a great vegetarian dinner for kids. Simply replace the meat with plenty of beans and veggies and serve over brown rice or whole-wheat pasta. For a delicious vegetarian chili without the work, try Yumble Chili Chili Bang Bang! This chili is so flavorful and hearty, your kids won’t even miss the meat in this version that makes a wholesome and tasty kid-friendly vegetarian meal.
A note from our
The idea for Yumble came after a venting session with friends. We all had the same problem - wanting to put real food on the table for our kids every day, but not always having the time. After a busy day, we wanted to connect with our family, not run around shopping, cooking and cleaning. My goal has always been to lighten that load for parents so they had more quality time with their families.
How it works
Choose your meal
Choose from our customizable menu of fully cooked all natural kids' meals.
We cook and ship
We use fresh natural ingredients to make healthy versions of meals your kids already love and deliver weekly to your doorstep.
Kid’s mealtime is done!
Simply serve as is or heat them up in less than 90 seconds in the microwave.