Plant Based Meal Ideas for Kids

August 29, 2014

I often get asked to share what my 3 year old daughter eats. As a growing little girl, she has a very strong appetite. She pretty much eats all day long along with breakfast, lunch and dinner. Her meals are plant-based and nutrient dense. I don't want to put a label on her because I want her to be able to decide, but she prefers a plant-based diet and will not eat cheese, milk or meats. I eat vegan, so she tends to eat what I do. Also, I don't like to give her fake meats and soy, but on occasion she will have organic sprouted tofu and tempeh. Once in a very blue moon she will have Gardein products, but I am talking maybe 3 times in her life. :) I avoid these products because they heavily processed, but sometimes when we are in a bind, I will buy them. She thrives on veggies, lots and lots of fruit (she loves her fruit), beans, whole grains, gluten free grains, seeds and nuts. Some of her favorite foods lately are raw olives (I love them myself, but they seem so bitter for her, but hey, whatever she wants to eat), avocado, sprouted grain toast with coconut oil, pasta with sauce (she IS Italian after all), spinach or kale cooked in coconut oil, steamed broccoli with Real Salt, roasted chickpeas (recipe here), banana "ice cream" from a local juice bar, avocado rolls (nori and rice with avocado), hummus with carrots, celery and cucumbers, lentils, broccoli cooked in coconut oil, raw kale from my salads, Hilary's veggie burgers, sweet potatoes with coconut oil, black beans, capers, and dark chocolate. Her tastes change every so often, but a lot of her staple foods never change. My Hubby is a omnivore, so she sees what he eats as well, but she tells me she "doesn't want to eat a pig or a chicken", so I respect her choices. I am hoping once she starts school in September she doesn't want to try unhealthy food. I refuse to let her eat junk, but if she wanted to try something that wasn't plant-based, I will leave that to her, I build the foundation and she can make her own decision. I don't want her to feel anything is off limits except for junk food. Like Goldfish! What is with parents and Goldfish? HA! Sorry, I couldn't help myself there. Anyway, here is a bunch of her plates from the past few weeks. Enjoy!

Everything posted is organic, so I won't mention that everytime..

Celery, cucumbers and hummus. 

Power grain waffles with coconut oil on top, grapes and all natural maple syrup as a weekend breakfast. 

Red lentils cooked with coconut oil, garlic, kale, peas, carrots, celery, potatoes; green beans, corn and carrots cooked in coconut oil and raw olives.

Eating baby plums with breakfast one morning.

Banana ice cream from Fresh Press Juice Co. This is just pureed bananas, she gets it with vegan chocolate chips sometimes too.

Drinking green juice. 

More banana "ice cream" this time with raw granola. 

Yellow pepper stuffed with white rice and peppers, kale cooked in coconut oil, white beans.

Spinach cooked in coconut oil, a steamed sweet potato, Hilary's veggie bites and roasted chickpeas.

Eating an all natural (organic) fruit only pop at the farmer's market. 

Sprouted grain bread with hummus and cucumbers, I also sprinkle hemp seeds on the hummus.

Raw olives, pasta with homemade tomato sauce, zucchini blossoms stuffed with quinoa.

Smoothie with Sunwarrior Chocolate Protein, bananas, cherries, reishi powder, water and a sprinkle of dulse flakes.

Eating kale chips!

Baked beans, broccoli cooked in coconut oil, quinoa. 

Another similar smoothie but with Vitamin K/D drops and chlorella added. 

Sliced peppers as a snack.

Eating black bean spaghetti.

Red quinoa with yams, carrots and kale. 

This was a special treat breakfast at her grandparent's house: a fruit only homemade ice pop, apple and banana smoothie, cantaloupe and EnviroKids chocolate and peanut butter cereal. 

Spinach cooked in coconut oil with dulse, a yellow sweet potato, dinosaur pasta from bulk at Whole Foods with olive oil drizzled on top, roasted chickpeas. 

Eating purple mulberries.

Eating lentils made with zucchini, swiss chard, carrots and potatoes.

Sipping more green juice!

A bowl of peas cooked in garlic and coconut oil. 

Eating fresh jackfruit.

Hehe, I added this for fun! ;)

Eating a WHOLE mango.

Sweet potato, quinioa, green beans and white beans all cooked in coconut oil. 

Wild blueberries (frozen) as a snack.

Cinnamon red maca almond butter on celery sticks.

Sweet potato with coconut oil, broccolini cooked in coconut oil and garlic, roasted chickpeas.

Brown Rice cakes with hummus.

Raspberries right from the container.

Cantaloupe (she can eat a whole half by herself).

Steamed broccoli with coconut oil and nutritional yeast.


Sorry for the blurry pics, it wasn't easy to take pictures when she just wanted to eat! ;)


Here is a video of what we brought to the pool one day this week. I made all my YouTube videos private so they will only be visable when I post them here (in case you subscribed). 


I hope you enjoyed! These meals are only from the past month, she changes things up all the time and tries different foods so I would say this is only a small glimpse. I can do a post like this every so often if you all are interested? Let me know in the comments below! 


Happy Toddler Feeding! :)


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