Three months ago I decided to track exactly which protein sources my kids would eat without complaint, which ones needed disguising, and which ones I quietly stopped buying.
What the experiment looked like
Every week I introduced one new protein source — lentils, edamame, tempeh, black beans, hemp seeds, tofu — and noted acceptance rates at the dinner table. I kept a simple spreadsheet. No fancy nutrition app, just columns for food, who ate it, and whether it appeared again the following week.
Results worth sharing
- Red lentils blended into pasta sauce: accepted by both kids without question
- Tempeh sliced thin and pan-fried with soy: eaten by the adults, rejected by the seven-year-old
- Edamame served cold as a snack: the fastest success of the experiment
- Hemp seeds stirred into yogurt: undetected, which counts as a win
Tofu was the most context-dependent result. Silken tofu in smoothies disappeared without comment. Firm tofu in stir-fry prompted negotiation every single time.
What this means for weekly planning
The practical takeaway was simple: texture mattered more than flavour for the younger kids. Smooth or hidden proteins integrated easily. Chewy or visually distinct proteins needed more effort or acceptance time. Running this as a deliberate experiment rather than just hoping for the best gave me data I could actually use when planning the week.