From Picky to Protein: 5 High Protein Meals Your Kids Will Actually Enjoy
Sep 25, 2025I am so excited to talk about today’s topic because it involves two of my very favorite things: a Training With T community member and protein!
I’m not a mom, but so many of my clients are, and what I’m hearing is a lot of you find one of the hardest things in your fitness journey is when it comes to meals. But why? It’s because getting kids to eat something high in protein that isn’t a chicken nugget or a peanut butter sandwich some days feels like a battle you simply don’t want to fight, so that leads to making more… “compromising” meals for the family. It can feel like trying to bench press a school bus.
But recently I had the chance to do a deep dive on this with one of the moms in the Training With T community, who’s been through the dinner battles, the lunchbox negotiations, and the 9 p.m. “I’m still hungry” debates—and I’m here to happily report: there is hope.
Protein is essential for kids. It helps build strong muscles, supports growing brains, keeps blood sugar stable, and provides steady energy (aka fewer meltdowns). According to the American Academy of Pediatrics, children should get roughly 10-30% of their daily calories from protein, depending on their age. But here’s the kicker: it doesn’t have to be boring, bland, or bodybuilder food.
Here are five high-protein meals that her kids actually eat and ask for again—no bribing required:
- Turkey Taco Bowls
Kids love control—and taco bowls give them the power to customize. Use lean ground turkey (22g protein per 4 oz), serve over brown rice or cauliflower rice, and offer toppings like black beans, shredded cheese, corn, avocado, and salsa. - Protein-Packed Pancakes
Weekend brunch just got a glow-up. Blend 2 eggs, 1 ripe banana, ½ cup oats, 1 scoop vanilla protein powder, and a splash of milk. Cook on a skillet and serve with Greek yogurt and berries on top. You get to sneak in protein, fiber, and natural sweetness without the sugar crash. It’s a win-win all around. - Cheesy Chicken & Broccoli Quesadillas
Rotisserie chicken is a lifesaver. Mix it with chopped steamed broccoli and shredded cheese, then press into whole wheat or low carb tortillas. Cut into triangles and serve with a side of Greek yogurt ranch. - Mini Egg Muffins (Perfect for On-the-Go)
Whisk 6 eggs, ½ cup cottage cheese (trust me), and your kid’s favorite mix-ins—cheddar, spinach, diced turkey, even bell peppers. Pour into muffin tins and bake. These are freezer-friendly, microwave-ready, and pack around 6g of protein per muffin. Pro tip: if you have a super picky eater, blend everything so you have “secret” aka unrecognizable ingredients! - High-Protein Pasta Night
Pasta is non-negotiable in most households. Trust me, I get it! Use a high-protein pasta (like chickpea or lentil pasta—around 15-20g protein per serving), mix with marinara, and add lean ground beef or turkey. Top with shredded parmesan or melt mozzarella on top and serve it baked-style. Even the picky eaters can’t resist.
And finally, the #1 Tip my client left me with for the rest of you guys that I couldn’t agree with more: don’t aim for perfection—aim for balance. Some nights, it’s protein pancakes for dinner and that’s okay. What matters is creating meals that nourish and that your kids will actually eat without turning dinner into a battlefield. These options have saved her time, energy, and so many dishes—and I hope they help your household too!
Xo,
Coach Tatiana
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