what my vegan 5 year old eats in a day

I thought it would be fun to take you guys through a day of eating for Vin- my 5 year old babe.  I get a lot of questions about vegan diets for kids, what I feed them, supplements, and package free kids snacks so I hope this post helps out.  A lot of parents in my real life seem concerned when I mention that my kids eat vegan, a flicker of confusion and worry fleeting across their face- and I don’t blame them!  I used to be that person.  There’s A LOT of misinformation out there and malnutrition horror stories.  The way we do it is focusing on WHOLE, PLANT foods that are dense in nutrients and making sure to get plenty of healthy fats and omegas in diet, plus a few well chosen supplements.

Not meaning to come off bragg-y, but honestly my kids hardly ever get sick, even when others at school are often chronically so.  When my daughter was small and she ate dairy, she would get chronically sick for weeks and end up with ear infections, etc.  I’ve noticed that as we transitioned to zero waste and cut out packaged snacks, drinks, juices, faux “meat”  and “cheese”, and otherwise non-whole foods, they got sick even less.  Both my kids are super healthy and happy, in both my opinion and their pediatricians’.

That being said, here’s what Vin’s day of eating looked like:

7:30 am: wake up, cuddle, get up + get dressed, head out to the kitchen and I make him a warm glass of lemon water just like I have every morning.  He drinks it and then I give him the only 2 supplements any of us take: vitamin B-12 + vitamin D sublingual sprays.  Currently we use the Garden of Life brand because they came in a paper box and I thought they were glass bottles, but they’re plastic actually 😦 and Garden of Life was just bought by Nestle.  ugh….if anyone has recommendations for these two let me know.

B12 is essential and it’s not just a vegan issue…many omnivores are also deficient in this vitamin that gets made in your gut by bacteria.  So I supplement just in case.  Vitamin D I only give in the winter…your body makes it on your skin from the sun, so in summer we have plenty.  Even though we live in a sunny climate, we don’t expose enough skin to the sun to get adequate production in winter and it’s super important for hormonal and bone health.

vitamin b 12 sub lingual

7:45 am: breakfast porridge (here’s the recipe) which is chock full of essential vitamins, minerals, and nutrients including omega 3s ESSENTIAL for brain health, especially for kids.  Today I made it with half quinoa and half oats, plus shredded apples, walnuts, ginger, cinnamon, and blackstrap molasses.

quinoa porridge breakfast walnut omega 3 kid

10 am:  he asked for a snack, so while we were playing UNO he had this Granny Smith apple with cashew butter- mixed with cinnamon, a dash of maple syrup + cacao nibs for a little crunch.

Cashew butter apple vegan kid snack


12:15 pm:  lunchtime!  He had a veggie sandwich with hummus, avocado, vegan mayo, pumpkin seeds, cucumber, roasted bell pepper, red leaf lettuce, red wine vinegar, s+p on fresh ciabatta.  A side of stevia sweetened dark chocolate and a tangerine from our tree for dessert.

plant based family kid sandwichProcessed with VSCO with f2 preset

2:30 pm:  he woke up from his nap and told me he wanted something crunchy while he was coloring to take to the park so we did carrots, walnuts, almonds, apple + a glass of homemade chocolate hemp seed milk.

Vegan kid snack walnut apple carrot omega 3

healthy kid snack

4 pm:  he had 3 or 4 small tangerines from our tree while he was in the backyard.

5 pm:  dinner!  This simple red lentil coconut soup with brown basmati rice + a side of sautéed spinach with lemon, garlic, and toasted sesame seeds.

Red lentil curry coconut soup ottolenghi vegan kidsProcessed with VSCO with f2 preset


I’m writing this up right before dinner, but I’m sure after dinner he will have has favorite dessert at the moment: one or two medal dates stuffed with tahini and coconut flakes.  So good, a healthy sweet treat, and dates/tahini are full of minerals and fiber.

That’s it!  My kids essentially eat the same thing as us and it’s so much easier on everyone this way. Everyone eats healthy and everyone loves it.  Hope you guys enjoyed this little peek!

xx Amanda


7 thoughts on “what my vegan 5 year old eats in a day

  1. I loved this for ideas. Thank you. I trusted Garden of Life as a responsible company and bought their products regularly without hesitation. I was saddened to read they have been bought by Nestle.

    1. Oh I’m so glad you liked the post. I’m thinking about making this a regular installment. I agree re: garden of life. It’s too bad. I really enjoyed their supplements too!

  2. Thanks, I really appreciate your blog posts and this post reminded me to overthink the diet of my son…
    Since I am a vegetarian with a diagnosed vitamin b12 deficiency who is forced to buy plastic packaged supplements (our pharmacy sells only this), I now started to research again and found this: http://www.sunday.de/vitamin-b12/ They say it’s all vegan and it comes in a brown glass container. Maybe they ship overseas? Notice: I have not tried it yet myself, but I will.

    1. I am so happy you’re finding the posts useful. Supplements can be so tricky, here also most of them are packaged in plastic. Thank you so much for the link, I will check it out. Thanks for taking the time to comment! xx

  3. I too am bummed about garden of life. I am waiting for my bottle of B12 to run out and plan on transitioning to Mary Ruth Organics brand of B12. I have previously used the VeganSafe brand and know that it is a glass bottle and made in the USA in an eco friendly facility. Thank you for these posts I love getting an idea of what other kiddos are eating.

    1. Hi! I know, what a bummer right?! The VeganSafe brand is what I’m using now. I’ll have to check out the other you mention! Thanks 🙂

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