what my vegan 9 year old ate today

Vegan kids

Hello!  When I posted what my vegan 5 year old eats in a day about Vin, you guys really enjoyed it and asked for more posts like this.  I love helping you out with easy ideas for healthy vegan meals and honestly I love reading these types of posts from others too!  It’s so fun to sneak a peek at other peoples meals, fridges, skincare products, routines, etc right?  Or is it just me?

Anyways, here’s what Carmela ate today.  I plugged in all her food to Cronometer and she’s getting above and beyond all the essentials that people worry about on a vegan diet like calcium, iron, zinc, selenium, lysine, and omega 3s.  I just focus on whole plant foods + making sure to get the all important flax, chia, hemp, walnuts, and sesame seeds into her diet every day.  I supplement with vitamin D and B12 +  the rest naturally falls into place thanks to plants.

9:00 am:  It’s still winter break for us and the kids and I have been sleeping in and enjoying the luxury of lazy mornings.  We woke up, brushed teeth, made beds, and read a little bit before we even got started on breakfast.  Just like I do, Carmela has a glass of water right after she brushes her teeth + before anything else.  Then I gave her a dose of vitamin D and B12 spray (the only 2 supplements we use).

10:00 am:  Then the kids went out and picked tangerines from our tree to juice.  Carmela cut them in half while Vin juiced them.  We also made porridge (our usual recipe + a teaspoon of almond extract) with blackberries and cranberries.  She had a tablespoon of blackstrap molasses too (plant based iron + calcium).

vegan kid porridge berries tangerine juice omega chiaProcessed with VSCO with f2 preset

11:30 pm:  before we biked over to my Grandma’s house, she had a snack of a large banana, a handful of roasted peanuts, and a couple big gooey medjool dates.

healthy vegan kids banana snack

12:30:  We got back and everybody was hungry for lunch.  I heated up some leftover pinto bean and kale stew and brown rice, then topped with avocado.  Leftovers are just the best.

kale Pinto bean stew brown rice avocado vegan kid

2:00 pm:  the kids had been playing outside with their friends (thankful to have a lot of other kids who live on our block) and when they came in, had a snack of some green olives (we buy these from the olive bar in our own jar).

olives vegan kids zero waste

4 pm:  playing monopoly and having some leftover latkes with homemade applesauce.

latke vegan gluten free oil free

6:00 pm:  for dinner we had this arame, cabbage, and tahini slaw wrapped inside homemade flour tortillas with avocado.  Tahini and cabbage are great sources of plant based calcium.  Seaweed is high in iodine, iron, and calcium too.  She had 2 large wraps!

cabbage seaweed vegan four tortilla zero waste avocado

7:45 pm:  she told me she had a “sweet tooth” so I made her a snack of sliced granny smith apple with almond butter, coconut flakes, and cacao nibs.  I forgot to get a pic here, sorry.

Thanks so much for reading!  I hope this is useful for you guys- please let me know if you’d also like to see a what I eat in a day style post for me or Joel (my husband).  All my love!

xx Amanda

4 thoughts on “what my vegan 9 year old ate today”

  1. I’m so grateful for your posts here and on Instagram. I became vegan in March, my husband in May, and our children are vegetarian. This is helping me figure out a way to transition them to full vegan, thanks so much Amanda! I wanted to share a recipe with you. My middle child has sensory issues and refuses to eat oatmeal but loves pancakes, so using your porridge as a starting point I converted it into a pancake recipe.
    Banana Oat Blender Pancakes
    2 cups oats
    1 ripe banana (or 3/4 cup of any fruit puree you have on hand pumpkin is great here)
    1 tbs each: ground flax seeds, hemp seeds, chia seeds
    2 tbs walnuts
    1 1/4 cups plant milk (add a little more if it seems too thick)
    2 tsp baking powder
    1 flax “egg”
    1 TBS maple syrup

    Blend everything together in a high powered blender. Cook as you would pancakes. We often add in berries, dried fruit, or for a treat some chopped dark chocolate. Served with fruit puree or maple syrup. They freeze well, and my kids love them. xx
    Katie (daydreamerkate on Instagram)

    1. Hi Kate!! Thank you so much! I’m so excited for you and your family transitioning to a plant based diet. Amazing!! I never even thought about sensory issues for kids regarding food-thanks for bringing this to my attention. Genius to craft it into a pancake! Yum. Will definitely be trying this out. Thanks so much for sharing xx

  2. Hi Amanda,

    Thank you so much for this post. You are right I love to see little snippets of how others live! hehe.

    I have a 3 year old son. He’s such a picky eater! I am afraid/ashamed that all he gravitates toward is sugar. Oddly enough he eats his school lunches so I try to make those as balanced and healthy as possible cuz I know once he gets home, game over. I follow you mostly on Instagram and you are an inspiration to me.

    1. It’s so fun to peek into others daily life! Kids naturally love sweet things, the trick is to get them loving healthy sweets like dates, fruit, smoothies,coconut water etc instead of processed sweets. Also if he doesn’t like veg you can try putting them in a smoothie or serve with a dip he loves- kids really like to dip! Don’t feel ashamed. Just work on only offering healthy options ❤️ Cronometer is just a app (free) you can input your daily food into and it tells you minerals/vitamins/ calories etc. I used it a lot when I transitioned to vegan bc I was worried about certain nutrients and making sure I got enough calories.

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