---
title: Do kids actually need more protein?
description: Children protein requirements
---

[Tips & tricks](https://marketing.bodysaysyay.com.au/tips-tricks)

# [Do kids actually need more protein?](https://marketing.bodysaysyay.com.au/tips-tricks/do-kids-actually-need-more-protein)

 Written by [Suzanne Burke](https://marketing.bodysaysyay.com.au/tips-tricks/author/suzanne-burke) | Mar 28, 2026 4:36:00 AM

### Lunchbox-specific protein guidance for kids

###### How much protein do kids need?

Approximate daily needs:

- 4–8 yrs: ~20 g
- 9–13 yrs: ~35–40 g
- Teen boys: ~65 g
- Teen girls: ~45 g

Spread across meals, this is very achievable without extra ‘high protein’ products.

###### What that looks like in a lunchbox

Examples that naturally provide protein:

- Cheese + wholegrain crackers
- Yoghurt tub
- Egg sandwich
- Tuna sandwich
- Chicken wrap
- Hummus + veggie sticks
- Nut butter sandwich (if allowed)
- Leftover dinner foods

Often breakfast + dinner already provide a large portion of daily protein.

###### What matters more than ‘adding protein’

For school lunches, the biggest wins are:

- Sustained energy (carbohydrates)
- Satiety (protein + fats)
- Nutrients (variety)
- Foods kids will actually eat

A lunchbox doesn’t need to be high-protein — it needs to be balanced.

[Check out my ideas to Build-a-Super-Sandwich](https://marketing.bodysaysyay.com.au/hubfs/Build-a-Super-Sandwich.pdf)

[View full post](https://marketing.bodysaysyay.com.au/tips-tricks/do-kids-actually-need-more-protein)

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