Protein is an essential nutrient for a child’s growth and development. Here’s how much protein your toddler should be eating, plus some high-protein items to include in their diet.
How Much Protein Does a Toddler Need?
So how much protein does a 1-year old, 2-year old, or 3-year old need? Overall, it might be less than you expect. For instance, at each meal, your toddler might need 2 to 3 tablespoons of beans, depending on how much milk they are consuming.
Good Sources of Protein for Toddlers
When solids are introduced, it’s time to incorporate more protein-rich foods into your child’s diet. Here are some protein sources for toddlers.
Beans , Cheese, Cow’s milk, Eggs, Fish, Hummus, Lentils, Meat, Nut butters, Oatmeal, Seed butters, Tofu, Veggies like peas or broccoli, Whole-grain pasta, Yogurt.
Here are 35 vegetarian protein rich meal ideas for your toddler and family!
- Rajma Rice + Cucumber Slices + Green Chutney
- Sattu Paratha + Chaas
- Pea Parantha + Curd
- Lobia (Black eyed beans) Gravy + Roti
- Kala Chana + Roti + Tomato salad
- Tofu/Paneer dip + Pumpkin Tikki
- Lauki Besan chilla + Curd
- Quinoa Vegetable Khichadi + Curd
- Masoor Dal + Aloo Gobhi + Beetroot Roti
- Paneer stuffed Moong dal Chilla + Coriander Chutney
- Nutri Soya Granules Kathi Roll + Curd & Mint Chutney
- Moong Sprouts Tikki + Any Chutney
- Lobia (Black eyed beans) filled Paratha + Coriander Mint Chutney
- Kabuli Chana + Palak Puri / Roti
- Protein Dosa (Mix of few dals + legumes in batter) + Coconut Chutney
- Seeds Powder Masala Paratha + Any Sabzi + Curd
- Matar Mushroom + Roti
- Paneer/Tofu stuffed paratha + Tomato Chutney
- Moong Dal Palak + Roti + Any Sabzi
- Masoor Dal Veg Khichadi + Curd
- Dal Makhani + Roti
- Matar Paneer + Roti + Curd
- Paneer Tikka + Veggies + Roti + Curd & mint chutney (Roll or serve separate)
- Dhokla + Chutney
- Moong Sprouts Cheela + Chutney
- Besan and Lauki Kofte + Sattu Paratha
- Dahi ke kebab + Mint Chutney
- Tofu/Paneer Roll with hung curd dip
- Moong Sprouts Paratha + Curd
- Dal ka paratha made with dal, veggies, paneer + curd
- Paneer Bhurji + Roti + Salad
- Dry chana dal + any sabzi + roti (add flax powder to roti dough)
- Chickpea Tikki + Curd Mint Chutney
- Hung Curd Sandwich / Roti Sandwich
- Chana usal + Rice / Roti + Tomato Salad