How to Become a Teenage Vegetarian

Co-authored by Jessica Gibson

Last Updated: August 25, 2021 References Tested

Deciding to stop eating meat is a big decision. You might find that your family questions your choice because they're concerned you're not getting the nutrients you need. The good news is you can easily get protein and vitamins from a variety of foods that aren't meat. To get started on your path to vegetarianism, check out our helpful tips below.

Method 1

Method 1 of 10:
Choose what foods to include in your diet.

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A vegetarian diet can mean different things to different people. In general, vegetarians eat mostly or only plants. Some vegetarians include dairy like yogurt, milk, and cheese, and some also eat eggs. Decide if you want to include these foods or if you want a stricter plant-based diet.^{[1]
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- A vegan diet excludes all animal products—no eggs, milk, or cheese.

Method 2

Method 2 of 10:
Aim for around 50 g of protein a day.

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Your body needs protein to build and repair muscle. By cutting out meat, you'll need to get protein from another source. Fortunately, you've got lots of options! Eat stir fry with tofu instead of beef or chili made with black beans, for instance. Want a quick high-protein snack? Spread nut butter on a piece of whole-grain toast. Each of these great options count as 1 serving of protein:^{[2]
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- 1/2 cup (86 g) of cooked beans like kidney beans, black beans, pinto beans, and garbanzo beans
- 1/2 cup (100 g) of cooked peas or lentils
- 1/2 cup (125 g) of tofu or tempeh
- 1/4 cup (38 g) of nuts or 2 1/2 tablespoons (45 g) of nut butter
- 2 eggs
- 1 cup (200 g) of yogurt
- 1/3 cup (40 g) of cheese
- Cheese, yogurt, and eggs

Method 3

Method 3 of 10:
Eat foods rich in omega-3 fatty acids.

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Omega-3s are important for cell structure and creating energy for your body. Seafood is a good source, but if you're not eating fish, you can get omega-3s from lots of other food. Although there are no daily recommended amounts for vegetarians, you can start with a 200-mg supplement.^{[3]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} You can also get omega-3s from your diet. Add 1 tablespoon (15 ml) of flaxseed oil to salad dressing or sprinkle a spoonful of ground flaxseeds on your cereal or buy omega-3-enriched foods like eggs and bread.^{[4]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- Walnuts, chia seeds, canola oil, and soy products are also great sources of omega-3s.
- Make chia seed pudding or scatter walnuts on top of porridge for an easy snack or breakfast.

Method 4

Method 4 of 10:
Include foods high in iron.

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Eat 4 to 5 servings of iron-rich foods a day. Your body uses iron to make hormones, hemoglobin for your red blood cells, and myoglobin for your muscles. Because iron from meat sources is absorbed differently, you actually need more iron than non-vegetarians. Aim for 20 mg a day if you're a boy and 27 mg a day if you're a girl. Need some iron suggestions? Here are some fantastic iron-rich foods:^{[5]
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- Cooked soybeans [9 mg per 1 cup (172 g)]
- Lentils [6.6 mg per 1 cup (200 g)]
- Spinach [6.4 mg per 1 cup (30 g)]
- Quinoa [6.3 mg per 1 cup (170 g)]
- Tofu [6 mg per 4 ounces (113 g)]

Method 5

Method 5 of 10:
Add zinc-fortified foods to your diet.

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You can get zinc from fortified cereals, beans, nuts, and soy products. Your body's immune system uses zinc to fight bacteria and viruses, so it's really important. Aim for 12 mg of zinc if you're a girl of 15 mg if you're a boy. A 1/2 cup (86 g) of baked beans, 1 serving of fortified cereal, or 1/4 cup (15 g) of sunflower seeds have about 1/4 of your daily zinc requirement.^{[6]
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- If you're already eating lots of beans as a way to get protein, fantastic! You'll also get zinc. Try lentil soup, bean burritos, or hummus, for instance.
- If you like to bake, make muffins with bran and scatter nuts on top.

Method 6

Method 6 of 10:
Get calcium and vitamins from dairy products.

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Include milk and eggs in your diet to get calcium, vitamin B12, and vitamin D. If you're not a big fan of milk or yogurt, no problem! Look for fortified soy products that have them. This way, your bones get the calcium and vitamin D they need and your nervous system gets B12.^{[7]
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- Try to drink around 2 cups (470 ml) of milk a day to get these nutrients.
- You'll probably find that cheese is a frequent vegetarian option on the menu. You can often find cheese-based pasta, sandwiches, or pizzas that have no meat.
- Don't forget that yogurt and eggs also count! Enjoy a veggie quiche any time of day or whip up a yogurt parfait for a quick snack or dessert.

Method 7

Method 7 of 10:
Explore meat substitutes.

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Meat substitutes a low-fat and a good source of protein. You might enjoy trying these while you're getting used to being a vegetarian. For example, you could eat veggie burgers or soy hot dogs when your family is grilling or ask for imitation chicken nuggets at dinner.^{[8]
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- While meat substitutes are fine every once in a while, they are heavily processed so don't use them to replace meat at every meal.

Method 8

Method 8 of 10:
Talk with your family about becoming a vegetarian.

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Your family might be surprised at your decision. If you frequently eat meals together, your family might be concerned about what these changes mean for them. Explain why you want to be a vegetarian and let them know the health benefits. You can also offer to help out in the kitchen so you're more involved in meal preparation.^{[9]
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- For example, you might say, "I know you think this will mean more work at mealtime, but it's actually easy to make a lot of meals vegetarian! If you like, we can do some of the meal prep together."
- If your family struggles with health issues like high blood pressure, cholesterol, or obesity, you might mention the health benefits of a vegetarian diet. Explain that you're looking out for your long-term health.

Method 9

Method 9 of 10:
Embrace your decision and don't feel pressured.

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Stand up for yourself and ask others to respect your choice. No one should make fun of you or make you feel bad about being a vegetarian. You're allowed to make decisions about your own nutrition! While it can be difficult at first, people will get used to your choice and you'll get more familiar with a vegetarian diet.^{[10]
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- A good way to respond to pressure or joking is to explain why you wanted to become a vegetarian.

Method 10

Method 10 of 10:
Don't use vegetarianism as a diet tool.

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You might lose a little weight but you should focus on getting nutrients. It's important to replace the foods that you've cut out of your diet with enough calories—don't simply stop eating as much food. As a teenager, you need between 2,200 and 2,800 calories every day! That might sound like a lot, but your body is growing rapidly and you need the energy.^{[11]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
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- Remember to replace meat with fruits, vegetables, and grains. Meat substitutes are fine too.

Community Q&A

Question

I am 14. Can I still grow strong and healthy as a vegetarian?

Community Answer

Yes! Just make sure you replace the proteins found in meat with plant proteins. I like using chickpeas, leafy greens and nuts.
Question

Is it normal for a vegetarian to vomit after eating meat?

Community Answer

Yes, it is. If you have been vegetarian for a while now (several months, maybe a year or two), then this is normal since your body hasn't had to process meat in so long.
Question

Is being vegetarian like being calm and connected with nature?

Community Answer

Not necessarily. You're just saving more animals from being eaten. Respecting and honoring earth's living creatures is certainly one aspect of becoming connected with nature.
Question

How do I become a teenage vegetarian if my parents are not supportive of it?

Community Answer

Explain the benefits of being a vegetarian, and address any concerns they might have. Do some research to back up what you're saying (i.e. looking up alternative sources of protein). If they still won't agree to support you, you can either get a job to buy your own food, wait until you are older and more independent, or just do your best to skip the meat at mealtimes and eat other things.
Question

I'm 13 and I would like to be a vegetarian, but my mom doesn't want to buy me supplements for meat and always wants to have meat in dinners. What do I do?

Community Answer

Unfortunately it will be very difficult to follow a vegetarian diet at 13 if you don't have parental support. Offer to cook your own supper if she'll purchase the supplies needed. If that doesn't work, you might have to earn your own money in order to pay for the vegetarian items to make your own meals.
Question

I'm thinking of becoming a vegetarian, but I'm allergic to nuts and I don't like chickpeas, so how else can I get protein?

Community Answer

You can eat lentils, beans, and eggs (assuming you plan to eat eggs after going vegetarian, which I would recommend you do). You can also drink protein shakes.
Question

I am an 11 year old girl. I am considering becoming vegan, but I know my dad won't be okay with it. What should I do?

Community Answer

At your age, getting the proper nutrition is critical. At your next doctor's appointment, tell the doctor your wishes. S/he can advise you. Meanwhile, focus on eating your vegetables and fruits at mealtimes, especially beans, legumes and grains which contain protein. Also, you might consider becoming a vegetarian first, so that you can consume animal products like dairy and eggs, then becoming a vegan later on. Again, it is very important that you get the right nutrition, and that may be the reason your father doesn't want you to become a vegan.
Question

How do I tell my parents I'm becoming a vegetarian because meat makes me sick daily?

Community Answer

It would be a good idea to get checked out by your doctor just to make sure this isn't a serious health concern. When talking to your parents, just try to be calm and rational and explain that meat makes you physically ill and you don't want to eat it anymore. Remind them that there are lots of other ways to get protein - tofu, beans, etc., and try to address any other concerns they might have.
Question

Does being a vegetarian make people thinner?

Community Answer

It definitely can, but it depends on what you eat. If you eat nothing but Pop-Tarts and Oreos you'll be a vegetarian, but you won't lose any weight. However, if you maintain a proper diet and consume mostly fruits and vegetables, you'll be thinner, and a lot healthier too.
Question

How do I do school lunches as a vegetarian if they don't provide any?

Community Answer

You will probably have to pack your own lunch, or if this is not possible, talk to the principal or someone else in the administration and ask them if they can make some vegetarian options available for students.

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References

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About This Article

Co-authored by:

wikiHow Staff Writer

This article was co-authored by wikiHow staff writer, Jessica Gibson. Jessica Gibson is a Writer and Editor who's been with wikiHow since 2014. After completing a year of art studies at the Emily Carr University in Vancouver, she graduated from Columbia College with a BA in History. Jessica also completed an MA in History from The University of Oregon in 2013. This article has been viewed 19,007 times.

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Co-authors: 19

Updated: August 25, 2021

Views: 19,007

Categories: Vegetarian

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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.