Vegetarian Nutrition for Teens

Going vegetarian is a great time to learn the nutrition basics. Here you will find clear, teen-friendly guides to the nutrients that matter most on a meat-free diet, including protein, iron, calcium, vitamin D, vitamin B12 and omega-3s, plus smart snacking and nondairy milk tips. The information is general, so check with your doctor or a registered dietitian about your own needs.

October 1, 2026
Omega-3s for Vegetarians: What Teens Should Know About ALA, EPA and DHA
No fish? No problem. Learn how much omega-3 ALA teens need, the best vegetarian sources like chia, flax and walnuts, and where EPA and DHA fit in.
October 1, 2026
Calcium and Vitamin D for Vegetarian and Vegan Teens
Teens need 1,300 mg of calcium and 600 IU of vitamin D a day. Here are the best vegetarian and vegan sources, sample menus and bone-building tips.
October 1, 2026
How Much Protein Do Vegetarian Teens Need?
How much protein do vegetarian teens need? Daily targets by age, the best meat-free protein sources, and an easy sample day of eating.
December 17, 2015
[recipe!] Crispy Roasted Chickpeas
Holiday season is in full swing, and all us vegetarians want for Christmas (and Chanukah and Kwanzaa and New Year's and Festivus) is a guarantee that there will be something satisfying for us to eat…
September 1, 2015
[recipe!] No-Bake, Vegan, Oatmeal Raisin Cookie Balls
Is it us, or does it always feel like time for a cookie? Of course cookies are not the best choice for breakfast, or a healthy snack. But how would you feel about a completely plant-powered recipe…
August 11, 2015
8 Vegetarian Fast Food Meals Nutritionists LOVE
May 26, 2015
[nutrient spotlight] Iron
Do you get tired from running up stairs? Have trouble catching your breath in sports? Feel listless in class? Iron could be to blame: Around one in ten teen girls is deficient in the mineral, which…
May 18, 2015
[recipe!] Creamy, Dreamy Pasta Sauce (No Dairy Necessary!)
A vegan version of uber-rich alfredo pasta sauce—ten times better than the real thing, and completely plant-powered!
May 6, 2015
[recipe!] Cashew Apricot Ginger Breakfast Cookie
Finals are coming! Finals are coming! You may be in need of an easy-to-make, easier-to-grab super-portable and nutritious breakfast to help power you through those morning exams. Enter our…
March 31, 2015
Spotlight on: Marni Sumbal—triathlete, dietitian, vegetarian, and all-around rockstar (plus CLIF and LUNA bar giveaway!)
Marni Sumbal tells us how going veg at age 10 powered her to become a competitive endurance athlete, along with her top tips for plant-strong students who do sports. Plus, a CLIF and LUNA bar…
March 5, 2015
[recipe!] Cocoa Halvah Spread
Sesame seeds are packed with protein, iron, and calcium—nutrients all vegetarians, especially teenage ones, need to look out for. But how many meals can you sprinkle the little guys on? We combined a…
March 3, 2015
[recipe!] Silky Chocolate Chia Pudding
Try this foolproof (not to mention vegan) dessert recipe. Five simple plant-based ingredients, no refined sugar, hardly any work to make, and a familiar, delicious flavor that may help warm even the…
February 19, 2015
Do You Do Nondairy Milk?
Coconut, almond, hemp, cashew, soy. The nondairy milk options seem to keep multiplying, and are available more widely now than ever. Soymilk has long been a fixture in many coffee shops; last week…
January 5, 2015
[New product alert!] Field Roast Chao Slices, a.k.a. vegan cheese
Boy do people love their cheese. Have you ever noticed how otherwise rational human beings swoon and get starry eyed at the mere mention of the food? For many of the people I meet who stop eating…
November 26, 2014
[#LinkLove!] Don't stuff yourself on stuffing! Eight veg-friendly, protein-rich Thanksgiving dishes
So. Thanksgiving is coming. You’re not eating turkey. But what are you going to have? Sure, you can build a meat-free meal of stuffing, yams, and string beans. But there’s something about overloading…
November 3, 2014
[recipe!] Pumpkin Bread Pancakes (that just happen to be vegan and gluten free)
It always feels like a bit of a cruel joke that my birthday falls out around (and sometimes on) Thanksgiving. I mean, is there any holiday that is more meat-centric? But rather than feel sorry for…
October 30, 2014
Nutrient to Know: Vitamin B12
So important for vegetarian teens...so little time in the spotlight! As we like to say here at The Smart Girl’s Guide to Going Vegetarian, protein is like the most popular girl in school—it gets a…
October 6, 2014
[#LinkLove!] This Week in Veggies
We were so busy with work (deadlines!), fun (National Kale Day!), and interviews (we chatted about vegetarian teenagers, secret smoothie ingredients, hemp seeds showing up on drug tests with Samantha…
March 13, 2014
[recipe!] The Smart Girl’s Take on McDonald’s Shamrock Shake
It's March, which means it's Shamrock Shake season at McDonald's restaurants across the United States (Canada and Ireland too, we're told). Each year, the seasonal St. Patrick’s Day offering—a bright…
January 26, 2014
The Smart Way to Snack (and a delicious giveaway!)
Have you had a snack lately? If you have, you're not alone. On any given day, eighty-six percent of teenagers have had at least one snack, according to research from the United States Department of…