Vegetarian and Vegan Diets for Teens: How to Do It Right

Your teen has announced they're going vegetarian—or vegan. Before you panic about their nutrition, know that well-planned plant-based diets can be healthy for teenagers. The key word is "well-planned."

This guide covers how to support your teen's dietary choice while ensuring they meet their nutritional needs during this critical growth period.

What You Need to Know AAP

The good news:

• Vegetarian and vegan diets can be healthy for teens
• May lower risk of obesity, heart disease, and some cancers
• Often higher in fiber, vitamins, and beneficial plant compounds
• AAP and Academy of Nutrition and Dietetics agree: well-planned vegetarian diets are appropriate for all life stages AAP

The challenge:

• Teens have high nutrient needs during growth
• Some nutrients require more attention in plant-based diets
• "Vegetarian" doesn't automatically mean healthy
• Requires more planning than omnivorous diets

Types of vegetarian diets:

• Lacto-ovo vegetarian: No meat, fish, poultry; includes dairy and eggs
• Lacto-vegetarian: No meat, fish, poultry, eggs; includes dairy
• Ovo-vegetarian: No meat, fish, poultry, dairy; includes eggs
• Pescatarian: No meat, poultry; includes fish, dairy, eggs
• Vegan: No animal products at all

Key Nutrients to Watch

Protein:

• Teen needs: 46-52+ grams daily
• Plant sources: beans, lentils, tofu, tempeh, seitan, nuts, seeds
• Dairy and eggs if included
• Combine different plant proteins throughout day
• Don't need to combine at every meal—daily variety is fine

Calcium:

• Critical during teen years: 1,300 mg daily
• Non-dairy sources: fortified plant milks, calcium-set tofu, fortified orange juice, leafy greens (kale, collards), almonds
• Dairy if lacto-vegetarian
• May need supplement if intake insufficient

Iron:

• Girls need 15 mg, boys need 11 mg daily
• Plant sources: beans, lentils, fortified cereals, spinach, quinoa
• Plant iron (non-heme) absorbed less efficiently
• Pair with vitamin C to enhance absorption
• May need supplement, especially menstruating girls

Vitamin B12:

• Essential for nerve function and blood cells
• Not found naturally in plant foods
• Vegans MUST supplement or use fortified foods AAP
• Sources: fortified plant milks, fortified cereals, nutritional yeast, supplements

Zinc:

• Important for growth and immune function
• Plant sources: beans, nuts, seeds, whole grains
• Plant zinc less well absorbed
• Eat variety of zinc-rich foods daily

Omega-3 fatty acids:

• DHA/EPA important for brain health
• Plant sources (ALA): flaxseed, chia, walnuts
• Body converts ALA to DHA inefficiently
• Consider algae-based DHA supplement, especially for vegans

Vitamin D:

• Same needs as omnivores: 600 IU daily
• Fortified foods or supplements
• Most teens need supplement regardless of diet

Meal Planning for Vegetarian Teens

Building balanced meals:

• Protein source at each meal
• Whole grains for energy
• Vegetables and fruits
• Healthy fats
• Calcium source 3x daily

Sample vegetarian day:

*Breakfast:*

• Oatmeal with walnuts and berries
• Fortified orange juice (calcium, D)
• Scrambled eggs (if ovo)

*Lunch:*

• Bean and cheese burrito (or vegan cheese)
• Side salad
• Apple

*Snack:*

• Hummus with vegetables
• Fortified plant milk or yogurt

*Dinner:*

• Tofu stir-fry with vegetables
• Brown rice
• Fortified plant milk or regular milk

*Evening snack:*

• Peanut butter on whole grain toast

Quick protein options:

• Scrambled eggs or tofu
• Bean burritos
• Peanut butter sandwiches
• Yogurt (dairy or plant-based)
• Cheese and crackers
• Hummus with pita
• Edamame
• Trail mix with nuts

Vegan-Specific Considerations

Additional attention needed:

• B12 supplementation is essential—not optional
• Calcium requires more planning without dairy
• DHA/omega-3 may need algae supplement
• More challenging but absolutely doable

Must-have fortified foods:

• Plant milk (calcium, D, B12 fortified)
• Fortified breakfast cereals
• Nutritional yeast (B12)

Likely supplements needed:

• Vitamin B12 (definitely)
• Vitamin D (likely)
• DHA/omega-3 (consider)
• Calcium (if diet insufficient)
• Iron (for menstruating girls—may need)

Supporting Your Teen

Dos:

• Support their choice
• Help them plan balanced meals
• Learn to cook new dishes together
• Stock the kitchen with vegetarian options
• Take concerns seriously
• Discuss with pediatrician

Don'ts:

• Refuse to accommodate their choice
• Make separate negative comments
• Pressure them to eat meat
• Ignore nutritional planning
• Assume it's "just a phase"

Have a conversation:

• Ask why they want to go vegetarian
• Discuss nutritional requirements
• Agree on how to meet needs
• Set up pediatrician visit
• Plan meals together

Get professional guidance:

• Pediatrician check-up
• Consider registered dietitian
• Blood tests for nutrient status
• Regular monitoring during adolescence

Warning Signs

The vegetarian diet may be covering an eating disorder if:

• Extreme restriction beyond vegetarianism
• Significant weight loss
• Obsession with food purity
• Eliminating more and more foods
• Distress around food
• Using vegetarianism to restrict calories

This doesn't mean vegetarianism causes eating disorders—but it can sometimes be used to disguise restriction. Trust your instincts and seek help if concerned. AAP

Nutritional concerns:

• Extreme fatigue
• Pale skin
• Frequent illness
• Poor concentration
• Delayed growth
• Irregular periods

When to seek help:

• Signs of eating disorder
• Symptoms of nutritional deficiency
• Significant weight loss
• Any concerning symptoms

What Other Parents Ask

Q: Is it safe for my teen to be vegetarian?
A: Yes, with proper planning. Vegetarian diets can meet all nutritional needs during adolescence. The key is attention to protein, iron, calcium, B12, zinc, and vitamin D. Work with your pediatrician. AAP

Q: Will my teen get enough protein without meat?
A: Yes. Beans, lentils, tofu, eggs (if included), dairy (if included), nuts, and seeds all provide protein. Eating a variety of plant proteins throughout the day provides all essential amino acids.

Q: Does my vegetarian teen need supplements?
A: It depends on the diet. Vegans need B12 supplements. Many vegetarian teens benefit from vitamin D and possibly iron (especially menstruating girls). Discuss specific needs with your pediatrician.

Q: Should I make separate meals for my vegetarian teen?
A: Not necessarily entirely separate meals. Many family meals can be easily adapted—make a stir-fry with tofu alongside chicken, have a taco bar where teens choose fillings, etc. Find common ground rather than becoming a short-order cook.

Q: My teen only eats junk food vegetarian food (chips, fries). Is this okay?
A: Vegetarian junk food is still junk food. Help them understand that vegetarian should mean adding plant proteins and vegetables, not just eliminating meat. Work together on planning more balanced meals.

The Bottom Line

Vegetarian and vegan diets can be nutritionally adequate for teenagers with proper planning. Pay attention to protein, iron, calcium, B12, zinc, and vitamin D. Support your teen's choice while ensuring nutritional needs are met. Consider professional guidance, especially for vegan teens. Watch for warning signs of eating disorders or nutritional deficiency. AAP

Key points:

• Well-planned vegetarian diets are safe for teens
• Protein, iron, calcium, B12, zinc, vitamin D need attention
• Vegans must supplement B12
• Support their choice with education
• Get professional guidance
• Watch for warning signs

Clara is here to help you support your vegetarian teen.