Raising plant-based babies how to get enough protein

In my workshops, I like to debunk common myths associated with a vegan diet. It's surprising how often the protein fear still comes up.


You know what I am talking about “how will I get enough protein if I don’t eat meat?” “how do I know if I am meeting my daily protein requirement?” If you are looking for more information check out this post “I GOT 99 PROBLEMS BUT PROTEIN AIN'T ONE!”


For many parents especially new parents, when it comes time to start weaning and transition their baby to a plant-based diet the protein fear can be intensified. This is completely understandable, with all of the growth and developmental milestones that occur in the first year of life parents have to ensure their baby is getting a healthy and well-balanced diet.


Let me reassure you protein deficiencies are extremely rare in North America. Did you know that breast milk contains the lowest amount of protein when compared to cow's or goat's milk and is perfectly formulated to meet a growing baby's dietary requirements?


In fact, Iron and Vitamin D are the two most common deficiencies that affect children regardless of their diet, which I will address at a later time.

We have to start by understanding what the Recommended Dietary Allowance (RDA) of protein your baby needs per day:

RDA of Protein in Grams

Here are some of the common baby foods that are introduced in the first 12 months:

Grams of Protein in 1/2 cup serving

Nutritional analysis from Food Processor® Nutrition and Fitness Software version 11.5, ©2018 ESHA Research, Inc.



Grams of Protein in 1/4 cup serving

Nutritional analysis from Food Processor® Nutrition and Fitness Software version 11.5, ©2018 ESHA Research, Inc.




Grams of Protein in 2 tbsp serving

It's important to note that it's recommend to introduce nuts, seeds and nut butters after 12 months of age to prevent choking hazards. Nutritional analysis from Food Processor® Nutrition and Fitness Software version 11.5, ©2018 ESHA Research, Inc.

If you are looking for more information or support about rasing a plant-based child I encourage to purchase the Can I Eat At River’s? Cookbook or join our mailing list to find out more about upcoming workshops in the Okanagan.

Amy Hamilton