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

A. 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).