Glossary · Food categories
Plant-based protein
Protein from non-animal sources, such as beans, lentils, tofu, tempeh, nuts, seeds and quinoa, generally lower in saturated fat and higher in fiber than animal sources. Children can meet protein needs largely or entirely from plant sources with attention to variety and supplemental B12 in fully vegan diets.
Plant proteins by age
Soy, peanut and sesame (in hummus and tahini) are common allergens, so first tastes happen at home, one at a time.
- From around 6 months: mashed lentils and beans, soft tofu strips, hummus, and smooth nut or seed butters thinned and stirred into porridge.
- Toddlers: bean patties, lentil pasta sauce, small tofu cubes, mashed edamame and crumbled tempeh.
- Older children: chickpea curry, bean chili, peanut noodles and tofu stir-fries.
Easy pairings
Plant proteins sit well next to grains: beans with rice, hummus with pita, lentils with bread, peanut butter spread thin on whole wheat toast. Beans, lentils and tofu also bring iron, so add a fruit or vegetable with vitamin C at the same meal, like tomato, red pepper, orange or strawberries. Mixing different plant proteins across the day is an easy habit.
Easy weeknight ideas
A few dinners the whole family can share:
- Lentil and vegetable soup with bread.
- Bean and cheese quesadillas cut into strips.
- Tofu and vegetable stir-fry with rice.
- Hummus, soft pita and cucumber for a quick lunch.
- Chickpea and sweet potato curry, mashed for younger children.
For vegan families
A bean, lentil or tofu food at most meals covers protein for most children. A few nutrients need a deliberate stand-in on a fully plant-based plate. Ask your pediatrician whether your child needs a vitamin B12, vitamin D or omega-3 supplement on your family's diet.
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References
Related terms
Miriel uses this concept across food scans, meal plans, and AI Coach responses where it is relevant to a child's profile. For the underlying clinical and scientific basis, see the research page.