#asktheexpert

what should be a diet for 5 year old kid ? vegetarian, no eggs even.

Question

#asktheexpert

what should be a diet for 5 year old kid ? vegetarian,  no eggs even.

Accepted Answer

A balanced vegetarian diet for your 5-year-old should include all essential nutrients for growth, immunity, and energy. Since your child doesn’t eat eggs, we’ll focus on other high-protein and nutrient-rich foods.

Daily Nutritional Needs (5-Year-Old)

✅ Calories: ~1400-1600 kcal
✅ Protein: 15-20g
✅ Calcium: 1000 mg
✅ Iron: 10 mg
✅ Vitamin D: 600 IU

Sample Vegetarian Meal Plan for a 5-Year-Old Morning (7:00 AM - 8:00 AM) – Energy Booster

🥛 1 glass milk (fortified with calcium & vitamin D) or almond milk
🍪 2-3 soaked almonds & 1 walnut (brain health)
🍌 1 fruit (banana/apple/mango)

Breakfast (9:00 AM - 9:30 AM) – High Energy Meal

🥞 Option 1: Besan cheela with curd
🍛 Option 2: Stuffed paratha (paneer/methi/aloo) with homemade butter
🥣 Option 3: Ragi porridge with jaggery & dry fruits

Mid-Morning Snack (11:00 AM - 11:30 AM) – Light & Nutritious

🍹 Fruit smoothie (banana + dates + curd)
🌰 Handful of makhana (fox nuts) or peanut chikki

Lunch (1:00 PM - 1:30 PM) – Balanced Meal

🍚 Rice/roti + dal (moong/toor/masoor) + sabzi (bhindi/lauki/palak/pumpkin)
🥗 Side: 1 tbsp ghee, curd, salad
🧈 Optional: Paneer or soya chunks for extra protein

Evening Snack (4:00 PM - 5:00 PM) – Healthy & Tasty

🍞 Option 1: Whole wheat sandwich with peanut butter or paneer
🍲 Option 2: Sprouts chaat with lemon & rock salt
🧀 Option 3: 1 glass homemade milkshake (dates/jaggery, no sugar)

Dinner (7:00 PM - 7:30 PM) – Light & Healthy

🍜 Option 1: Khichdi (moong dal + rice + veggies) with ghee
🍲 Option 2: Dalia upma with veggies
🌮 Option 3: Soft roti + mild sabzi + curd

Before Bed (8:30 PM - 9:00 PM) – Calcium Boost

🥛 1 glass warm milk with turmeric or dry fruit powder

Additional Tips:

✅ Hydration – Ensure 6-7 glasses of water daily.
✅ Limit Sugar & Junk – Replace sweets with jaggery, dates, or honey.
✅ Iron & Calcium Balance – Don’t give milk immediately after iron-rich foods (dal, spinach).