Getting your kids to eat their fruits and veggies is easy when it's as delicious as the recipes in this vegetarian meal plan.
Following a vegetarian diet is a healthy way to eat that packs in tons of nutritious foods, for people of all ages. Eating more plant-based foods as a kid and throughout life can help to prevent health issues down the road, like cardiovascular disease and diabetes, thanks to the extra fiber that comes from plenty of fruits, veggies, whole grains and beans, and the healthy fats that come from nuts and seeds. In this 1-day kid-approved vegetarian meal plan, delicious meals and snacks combine for a day of healthy, balanced eating. We made sure to include vegetarian foods high in calcium, protein, iron, zinc and fiber—the nutrients kids need more of as they grow and develop.
How to Make 5-Ingredient Black Bean Quesadillas
Breakfast (363 calories)
• 1 serving Kitty-Cat Oatmeal Bowl
• 1 cup strawberries
A.M. Snack (96 calories)
• 3/4 cup edamame pods, steamed (in microwave or on the stovetop)
• Seasoned with a pinch of salt
Lunch (425 calories)
• 1 serving Black Bean Quesadillas
• 6 whole-grain tortilla chips
P.M. Snack (95 calories)
• 1 medium apple
Dinner (549 calories)
• 1 serving Saucy Vegetarian Meatballs
• 1/2 cup cooked whole-wheat rotini
• 1 tsp. grated Parmesan cheese
Serve meatballs and sauce over pasta. Top with Parmesan cheese.
• 1/2 cup steamed broccoli
• 1 cup low-fat milk
Evening Snack (80 calories)
• 1 Tbsp. dark chocolate chips
Daily Total: 1,608calories, 66 grams protein, 1,528 grams sodium, 42 grams fiber, 1,111 mg calcium, 16 mg iron, 9 mg zinc
Please Note: This meal plan is controlled for calories, fiber, sodium, calcium, iron and zinc. If you are concerned about any one nutrient in particular, talk with your health care provider about altering this meal plan to best suit your child's individual nutrition needs.