It is a wonderful thing to hear when parents reach out telling me that they are excited to be adopting a more plant-based lifestyle with their families. They want to make a change—whether it be for more kindness to animals, for health reasons, or simply to help our planet—and that change that they are motivated to make is the impact they will be contributing to our world. 

However, this transition can often bring challenges to new vegan families with school-aged children (ages 4+ years old). Challenges like not knowing where to start, feeling stuck on what meals to make that the entire family can enjoy, and more importantly facing obstacles with older school-aged children in accepting a new eating pattern. 

I know how challenging this transition may be. It can feel overwhelming and often confused on what to do when your kids are simply “picky” and refuse to eat the new vegan meal you just prepared. 

Well, my friend, you are in luck because I want to help you out during this time. It’s a time that should be exciting and enjoyable. And I’m confident that you will have that with these tips.

How to transition kids to a vegan diet

1. Talk to them about what’s going to change

   Transitioning older kids to a new eating pattern is hard, I’m not going to deny that. Your kids are used to already eating a certain way and are familiar with certain foods. Kids like familiarity and when that aspect of their life is turned upside down, it can be very difficult for them to navigate through that change.
   
   So, I recommend sitting down with them. Talk to them about the changes that they will be seeing at home. Discuss with them what meals are going to look like from here on out and why this is something that is so important for you and your family. Allow them to be involved in the discussion by answering their questions truthfully and inviting them to share with you what they may want from this new journey as well.
   
   Talking to your kids ahead of time can help them ease into the transition. When they know what to expect, they’re more likely to accept change. Now, this step is something that will be on an on-going basis. It’s not something that may be covered in one night. Take as much time as you need to have these discussions with your kids.
   

2. Transition gradually

   Transitioning your family to a plant-based or vegan diet doesn’t have to be overnight. This new way of eating is not a race to see how fast you can get there and there’s no rush.
   
   Begin your transition as a family by taking small, gradual steps that seem easy and manageable to you. By making changes gradually, you’ll make this transition more enjoyable for you and your child. 
   
   You can start with introducing one plant food a week, make one meal plant based or vegan meal per week, or start with Meatless Monday. This transition will look different for each family but find a starting point that fits into your family’s needs and lifestyle.
   

3. Invite Children to Participate in Preparing Meals

   Something that I encourage parents to do during this time period is to invite their school-aged child to participate in meal preparation. This doesn’t have to be an elaborate task for them, it can be as simple as peeling carrots, mixing batter, or even placing a dish at the dining table.
   
   When you invite your child to participate in meal preparation, you’re giving your child autonomy. This gives them a feeling of independence, knowing that they contributed in some way to the meal, which in turns opens the opportunity for them to be willing to try that food—because it was their work.
   
   It also helps your child become more familiar with these plant-based foods. By seeing, touching, and using their senses through these activities, they are learning about these foods. With time, these plant foods no longer feel overwhelming to them and are more likely to try these foods.
   

4. Make Favorite Meals Vegan

   Helping your child throughout this transition can potentially make it easier by simply making their favorite meals into a vegan version. For example, if they love pizza, try making a vegan version by substituting cheese for a non-dairy version. Or if tacos are one of their favorites meals, perhaps substituting or mixing some vegan soy crumbles can be an option. Remember how I talked about kids liking familiarity? This can be a great starting point for your child so that meals don’t feel so overwhelming or stressful. 
   
   Start with making one change at a time to meals so that this new lifestyle is sustainable, enjoyable and manageable for the entire family.
   

5. Be Patient

   If your child is feeling a bit resistant to eating new vegan meals as a family, that’s OK. It’s expected for them to do so. Remember, this is a new change that’s happening in their lives and they just need your support during this time. They need to know that you are on their side and that you will trust them to be ready to make the transition when they’re ready.
   
   Be patient with your kids but also be comfortable with the idea that they will make their own choices. We can’t make our kids go vegan with us, even if we desire them to do so. We can only offer the support, guidance, discussions and adequate nutrition they need to thrive on a vegan diet. I believe that the more you, as a family, talk about your values and why this new lifestyle is important, you can all come to new eating habits that will work for everyone.

I believe in you. 

Let me know in the comments which of these you’ve tried with your kids.