TOPIC / Cooking with Kids

Protein – How much should kids eat?

Kids love to run, jump and play and need protein to build and repair tissue in their little bodies. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bonesmuscles, cartilage, skin, and blood so you need to make sure your child is getting enough to support their play.

The Institute of Medicine recommends kids between the ages of one and three eat enough protein to account for 5 to 20 percent of their total calorie intake each day.

Kids between the ages of 4 and 8 should get between 10 and 30 percent of their total daily calories from protein.

If you feel that your child is not getting enough Protein from foods such as

  • lean meat, poultry and fish.
  • eggs.
  • dairy products like milk, yoghurt and cheese.
  • seeds and nuts.
  • beans and legumes (such as lentils and chickpeas)
  • soy products like tofu.

We suggest that you sneak some Protein into your child’s diet another way.

This sneaky Mama method involves making some yummy lunchbox food for your child in the form of a Yummy Chocolate Brain ball.

Weetbix Brain Balls – 10 mins only

This is a great one, as the kids can take to school or kindy as there are no nuts. Our school is a nut-free zone.


  • 4 weetbix (I used the gluten-free)
  • 1 cup sultanas
  • 6 tablespoons of desiccated coconut, plus some extra for rolling
  • 4 tablespoons of rice malt
  • 2 tablespoons of tahini
  • 2 tablespoons of coconut oil
  • 4 tablespoons of Mavella Brain


  • Blend all ingredients in a food processor until smooth
  • Roll into balls
  • Roll in coconut
  • Store in freezer

You can do the recipe with half the ingredients if you don’t want the quantity shown in the image.

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