Non-meat Protein Ideas

There are a bunch of "pseudo" meat things out there - chicken, beef, meetballs. Don't know if they would be different enough to work. Tofu is another thing. My husband likes me to cook it till it's crispy - salt & pepper to taste.

My son is pretty picky too and I really haven't found that golden recipe of anything he will eat! :( We go through stages though and below I've listed some things that work for us, at least most of the time! ;)

What about cottage cheese or Greek yogurt? Those have lots of protein in them. The "fake" Greek yogurts out there are less of an acquired taste since it's basically regular yogurt with protein powder added in, but they are quite good.

What about hummus? That might be a good one to get her to eat on crackers of veggie sticks.

Have her try eating other nuts too. My kids like almonds, pistachios, macadamias, and cashews.

My son doesn't eat a ton of meat either but if I put it in a quesadilla he loves it and will eat a bunch of it. Maybe try that, or at least try putting some beans in there instead of meat and see if that goes over. What about sausage? I know that is more meat, but I've found that because it's so fatty that a lot of kids like it because of the salt, fat and general deliciousness of it! Maybe see if she'll go for that, at least some of the time. Things we like are Johnsonville breakfast sausage, Italian sausage, Eckrich smoked sausage and salami.

quinao, avacado, beans, tofu, oats, nuts, nut butters, seeds, spinach, dairy and soy

Beans. We use them in chilli, tacos, soup, and most pasta dishes (my picky eater will eat cooked whole wheat pasta tossed with black beans and grated cheese). I buy the whole grain pasta with 11 grams of protein per serving. I add chia seeds to all our baking (protein and fiber), and make everything with half whole wheat rather than white flour, for added protein and nutrients. Have you tried freezing yogurt tubes for her lunch? They stay fresh and are thawed by recess. I'm sure you've thought of string cheese. I aim for the higher protein bars for lunches, too, like Kids Clif bars (Costco has the best price) and Nature Valley Protein Bars (which have nuts).

brown rice
quinoa
beans
oatmeal
fake meats:
Tofurkey slices
Morning star products (veggie burgers, burger crumbles etc.)
Stripples (they are a great in sandwiches)
gardine products (fake chicken). My costco sells oragne chicken gardine and I bake and serve with catsup for my kids.
higher protein breads that add lentils (Ezekiel bread)

Actually the amount of protein provided in whole grains, vegetables, and fruits, (with out any dairy or meat), is totally adequate and actually better calibrated to human needs than the standard american diet. Americans get way too much protein. Unless your kid is eating white flower all day long, you are probably good on the protein. Interesting to note that human breast milk is only 5% protein which goes to show, even during vigorous growth, we humans just don't need that much of it.

My son likes tofurky slices. We also do the Morningstar Chick'n Starters and sausages.... if you look at the veggie options in the cold case at the store, check the side of the box for the protein content. Some things (like the sausage links) are 10 grams per piece-- more bang for your buck and you can get more protein in a smaller portion.

You can also do meatless meatballs to serve with pasta. Or the Tofurky sundried tomato Italian sausage.

We also do tacos with the Mexican Smartground. (I do not recommend the plain Smartground to use in red sauce, however, too much like TVP... the Mexican for burritos (with black beans and cheese, excellent protein) or tacos works well.

For my son, I pack sunflower butter w/ jelly sandwiches, or tofurkey slices rolled up with cheese and crackers in his lunch. He's not much of a meat or fish eater.

Lastly, I should point out that I am not 100% certain about potential allergens in these products, so please don't take my word that everything is egg-free or not exposed to it. I'm assuming these products don't have egg, most are vegan, but to be on the safe side, you should check.

Here's a few ideas...
black beans - both my kids liked them
peanut butter
humus
granola bars that include nuts

Black beans for burritos, quesadillas and tacos or with rice.

Olive oil
2 cloves chopped Garlic
1 finely chopped Onion
1-2 jalapeños (seeds removed)
Cook the veggies in the olive oil for about 10 mins, add a little water if it sticks.
1 tsp oregano
2 tsp cumin
2 cans rinsed low sodium black beans
1/2 cup of broth or water
Bring it to a boil and then simmer it about 20-25 mins.
Chop a 1/2 cup cilantro and add it at the end
Along with the juice of one lime.

Yummy. I had it today on a flour tortilla with shredded cheese and salsa.

A lot of the Morningstar products have egg in them, so definitely double check those! My son eats: cheese and crackers, cold pizza, sunbutter and jelly, hummus with a bunch of different veggies/crackers to dip in it, quesadillas, Tofurkey, cheese, and spicy mustard rolled in a tortilla, bean burritos, grilled cheese, pasta in a thermos, quinoa salad (with red peppers, corn, black beans, lime juice, salt and pepper), yogurt with granola. You can buy smoothie "pouches" in the frozen section that thaw nicely for lunch in an insulated lunch bag. You could also try tempeh- I prefer the texture to tofu in sandwiches, it is kind of nutty.

Peanut butter
Protein powder shakes (you can even get yummy chocolate powder)
Protein bars
Milk, cheese, yogurt
Beans
Soy
Eggs

Nut butters are good sources of protein.
Tofu - cut it into small cubes and just cook it on the stove with soy sauce (works best with firm or extra firm tofu)

You can also use tofu to make a scramble with veggies (like what you would do with eggs)

Edamame
Does she like the fake meat products? Morningstar Farms makes good "chicken" patties that are vegetarian. They make lots of others (both breakfast and lunch/dinner foods) that she might like

Yogurt
Cheese
Beans

Legumes (red beans, lentils, white beans, black beans, peanuts)
Quinoa
Tree nuts
Shellfish

I do protein shakes because I have trouble with some meats and am allergic to eggs. I just do a protein shake in the morning!

My favorite is to buy chocolate almond milk and then mix it with a scoop of chocolate rice protein. The almond milk is thicker than water so it makes the shake less gritty and the chocolate with chocolate tastes just like a chocolate shake! It's my favorite breakfast!

I am surprised no one said cottage cheese and Greek yogurt...