Summer always seems to disappear quickly, and back-to-school days find parents scrambling to get the kids ready. One thing you can check off your to-do list is finding healthy school lunch recipes.
If your child is vegan or vegetarian, that adds to the challenge. Don't despair! With our handy list of recipes and ideas, creating easy, tasty school lunches will be a breeze.
And, if you like the idea of having all of our best school lunch ideas, tips, and tricks in one neat package, you may want to check out our Healthy Plant Based School Lunches E-Book.
Here are some of the tips that will keep you sane from the first day of school to the last:
1. Keep your lunch-making supplies together.
Keeping everything you need for prepping lunches in one place makes for a much more efficient morning "rush hour." In one cabinet, you can store the lunch boxes, sandwich bags, thermoses, plastic spoons and forks, toothpicks, and small plastic storage containers. I also keep packaged snacks with these supplies for easy access.
2. Stock up on cold packs.
Make sure you have plenty of freezer packs available at the start of the school year. Somehow these things never make it back into my freezer in the evening, so having spares is essential. I like these slim ones that are easy to stack together in the freezer.
3. Vary the types of bread used for sandwiches.
Bagels, rolls, pita pockets, English muffins, raisin bread, and even fresh flour tortillas or "wraps" can add interest to standard sandwich fare. Check out our sandwich and wrap recipes for ideas.
4. Consider a thermos.
Dishes that taste just as good warm or at room temperature are more successful than those that need to stay hot (but usually don't).
If your child's school has a microwave available, your thermos offerings can include macaroni and cheese, soups, and leftover casseroles.
5. Make fruit appealing.
Fruit packed into lunch boxes can come home uneaten unless you try some simple tricks. Small chunks of fruit, such as strawberries, grapes, melon, tiny seedless orange sections, and such, served on a skewer (long cocktail toothpicks are perfect), are always eaten.
Similarly, apple slices are more likely to be eaten if you supply a tiny container of peanut butter to dip them into.
6. Raw vegetables are better with dip.
When sending carrots (or baby carrots), celery, bell peppers, etc. - cut them into strips and add a tiny container of your child's favorite dressing or dip.
Natural store-bought or homemade hummus is a great choice, as is vegan ranch dressing. Add wedges of pita bread for dipping, too.
7. Cereal is an unexpected treat at lunch.
Pack some nutritious cereal in a lidded bowl-shaped container, and your child can add his or her favorite nondairy milk to it (vanilla almond milk is particularly good with cereal) when it's time to eat.
Teamed with a banana, this makes a filling meal. And it's always fun to eat breakfast at "weird" times.
8. Make wholesome homemade muffins.
Muffins are always a crowd pleaser, and it's super easy to make tasty ones that are actually healthy too.
Check out these Chocolate Chip Banana Muffins or these Magic Vegan Muffins for starters.
Pack a wedge of vegan cheese or a container of coconut yogurt, plus fresh fruit to go along with them.
9. Salads in pita bread or in wraps appeal to kids with more adventurous palates.
Augment simple salads of lettuce, tomato, peppers, and cucumbers with chickpeas, chunks of baked tofu, chickpeas or other beans, and grated nondairy cheese.
Keep pita sandwiches fresh by wrapping them first in foil, then placing them in sandwich bags.
10. Expand on PB & J.
Try cashew, almond, or sunflower butters, and no-sugar added fruit spreads or apple butter for a change of pace.
11. Pack a veggie burger.
Veggie burgers make a surprisingly good packed lunch. Serve it on a whole grain roll or English muffin, with your child's favorite condiments for a fun surprise.
12. Faux meats can expand lunch box variety.
Vegan deli slices might especially appeal to teens. "Chicken" or "turkey"-style slices on soft whole grain bread appeal to tastes of any age.
Veggie Deli Heroes with Herb Mayonnaise are a great choice that will appeal to older kids and teens.
13. Vegan "Tuna"or "egg" salads.
These are delicious stuffed into pitas or in sandwiches. Check out these recipes for "Tofuna" Salad Sandwich Spread; Tofu Eggless "Egg" Salad; and Sharon's Chickpea Salad or Sandwich Spread) to get you started.
13. Pasta salad is an appealing lunch option.
Use small shapes such as elbows, wagon wheels, shells, or tiny tubes, which pack well into containers.
Add your child's favorite veggies-steamed broccoli, peas, corn and carrots, plus olives and their favorite dressing can add up to nice lunch box fare.
Check out all my favorite pasta salad recipes here.
14. Wholesome homemade cookies.
Cookies make a perfect after-school snack when served with almond milk. And the next day, you can pack the extras in their lunch box. Check out these vegan cookie recipes to get baking!
SCHOOL SNACKS
Snacks packed for school, whether for snack time or as an extra treat for the lunch box, should be simple and neat.
Explore natural foods stores for packaged snack ideas. Their cookies, cereals, fruit bars, and such, are often naturally sweetened and low in fat.
Similarly, natural chips, rice puffs or crisps, and other crunchy snacks have less salt and fat than their supermarket counterparts.
Prices can sometimes (but not always) be a little higher, but you're getting more value for your money.
Here are some suggestions for school snacks:
- Natural fruit leathers (or make your own fruit leather!)
- Low-fat fruit and cereal bars
- Granola bars
- Good-quality, non-frosted toaster tarts
- Dried fruit, such as apple rings or apricots
- Trail mix (dried fruits with nuts and seeds)
- Rice cakes or mini-rice cakes
- Individual containers applesauce or fruit cup
- Naturally sweetened cereal
- Graham crackers
- Sesame breadsticks
- Fruit-sweetened cookies
- Bagel crisps
- Baby bananas
- Small seedless oranges
More Resources
For more tips on feeding vegan and vegetarian kids, check out these resources:
justyce satterlee says
great ideas please post up more i'm a teen and will love all the new recipes.
thx.!!!!!
BD says
Definitely post more ideas , I am a Dad with a teenage daughter who recently became vegetarian (like Dad)but need more ideas for lunches, she is not a fan of the fake meat so I need to be creative,
Nava says
Hey BD ā I'm working on a topic covering brown bag lunches for teens. It will be up soon, maybe next week, so stay tuned!
Tammy says
Loving this site! 11 year old daughter became veg 2 years ago & always looking for ideas! I am always surprised how supportive her friends and their families are.
Nava says
Thanks, Tammy! If you have any interesting ideas, please share them with VegKitchen readers here...
Laura says
Love this site. I am a nanny to two young boys who have many food allergies. The parents and I have transitioned everyone in the home to a vegan diet (like mine, due to food allergies). Thanks for the great tips and recipes.
Nava says
Thanks, Laura. Let me know if there is anything in particular that you'd like to see here. The site is always been updated and expanded, and reader input is so helpful.
Amanda says
Thanks for the great ideas! The fresh fruit and veg is constantly coming right back home uneaten here too. Do you add a little lemon juice to the apple slices to prevent browning? (On a side note, you have a beautiful name, Nava! My daughter Isabel was almost Nava after my husband's grandmother's maiden name!)
Nava says
Amanda, I never tried lemon juice, but it's worth a shot. Still, as you see, even cut-up fruit doesn't always get eaten until you take further measures. Try the short skewer tip, or a dip for the fruit. It's true, Nava is a fairly common Hispanic surname. Mine, though, is a Biblical Hebrew name.
All I can say is that my sons never wanted to buy lunch at school, which is a good thing, I suppose, but I'm very happy not to have to make two lunches every morning in addition to breakfasts. Now they're almost grown up...
Taylor says
I'm just starting to look into going vegetarian, I am a teenager and really love vegetables. Your ideas are so helpful! Is there anything I need to know before going full veg?
Nava says
Taylor, I'm so sorry I missed your comment. The last few weeks have been crazy and it got buried...loving vegetables is a great start to being a healthy vegetarian. Make sure you get plenty of veggies, fruits, beans, grains, nuts, nut butters, and seeds in your diet. You can add tofu and tempeh as well if you like them. It's easy to convert your favorite dishes to meatless version.
I would also suggest trying one or two new easy, healthy recipes per week and sharing them with your family so they can share the experience along with you. If you have questions on nutrition for veg teens, see this brief yet informative article on VegKitchen, Vegetarian / Vegan Niutriton for Teenagers: http://www.vegkitchen.com/nutrition/teenagers
And of course come back to VegKitchen.com for more recipes and tips!
Luci says
Lemon juice is great on apples and in preventing guacamole [great for dipping veggies or on crackers] from browning as well.
A particular sandwich that my children love includes avocado and tomato slices, sprouts and a tiny bit of peanut sauce. Coconut milk yogurt with just about any type of fruit is also very popular with my kids. I send some grapenuts [granola would work too] on the side to top the yogurt during lunch.
Steamed corn, squash, tomato, and onions topped with vegetarian cheese is also a hit :)!
Nava says
These are wonderful ideas and tips, Luci. Sounds like you have great kids with adventurous palates!
Sydney says
Nava, thank you so much for these recipes! I'm going into high school and I really wanted to become a full-out vegan after seeing the documentaries Food, INC and SuperSize Me. It's a choice based on animal cruelty and the total corruption of our food system. Thank you so so much for having a place to turn to when you don't know anybody else that is like that.
Nava says
Thank you for your kind comment, Sydney. Good luck on the veg/vegan path. I hope you'll continue to find VegKitchen to be a useful resource!
sbrownrobie says
you might also want to look into bento box accessories. they have cutters that make soydogs into octopus and molds that can transform boiled eggs into car and fish shapes. rice molds are also great. there is lots of stuff on the web!
Nava says
Sarabeth, I'll be doing a bento box feature in August! Stay tuned...
Evelyne says
I'm a teen going into high school that has been contemplating going vegan/vegetarian since I have seen our corrupt meat system as well. It's really hard though, because I live in a small town, and don't have a lot of options, as it seems. Any suggestions? (I have a very wide palate, anything that's not meat, I will eat).
Nava says
Hi Evelyne--it's great the you're thinking about going veg/vegan. I would say go vegetarian first, then if you feel ready, make the transition. I went vegetarian many years ago at age 17, I believe I was a junior in HS. My mom told me that if I refused to eat meat, I'd have to cook for myself, and really, that's how I discovered my love for cooking. We lived in a tiny suburb and there were also few options. It certainly wasn't the world of great dairy and meat substitutes that there are in most supermarkets today! But I managed with what there was, mainly brown rice, dried lentils, frozen spinach, and wheat germ. Thank goodness that the choices have expanded.
I would say to start in your nearest supermarket. You'd be surprised how may useful foods you'll find on the perimeters of the store--the produce section, primarily. All markets have canned beans and raw grains as well. Your diet should be built on a foundation of fresh fruits and vegetables, grains, beans, nuts and seeds, and soy products. If you continue to use dairy and eggs, at least make sure to use organic. From what I just mentioned you can make a vast array of dishesāsalads, wraps, sandwiches, soups, stews, stir-fries, chili, etc.
If all else fails, there are online sources for ordering natural foods.
If you'll indulge me a bit of a commercial, those just going veg or vegan have said that my books, the Vegetarian 5-Ingredient Gourmet, and The Vegetarian Family Cookbook, have been most useful. For the how-to on transitioning to a heathy veg or vegan diet, Becoming Vegetarian by Brenda Davis, et al, and then Becoming Vegan, are excellent books. All these books you may be able to get from a library, esp. one with an interlibrary loan system.
Please come back and explore VegKitchen's many easy recipes. And best of luck on the veg path!
Victoria says
Hi, I'm 12 years old and I have recently became a vegetarian. I was doing my "homework" for packing a vegetarian lunch for when school started when I checked this out. The recipes look really simple and I'm going to have a much easier time packing a healthy, vegetarian lunch. I'm hoping you will post more recipes!
Nava says
Hi Victoria-- thanks for leaving such a nice comment. I will be posting more school lunch recipes in August, including a feature on packing lunches in those cool bento-style lunch boxes. So do check back, and if you'd like, subscribe to VegKitchen's Recipe of the Week newsletter (subscription box in the upper right of each page), which is where new content is announced. And best of luck on the veg path-- good for you!!
Josie says
awesome i have been a vegetarian since birth, could you post something whith chickpeas in it
Nava says
Josie, there are lots of chickpea recipes on the site, go up to about the middle of all the stuff in the right hand column and search chickpeas. You'll find lots of entries. For a nice sandwich spread using chickpeas, go to: http://www.vegkitchen.com/recipes/special-occasions-and-entertaining/chick-pea-sandwich-spread/
Leslie says
Thank u so very much! My 5 year old finally reached kinder and doesn't care for most meat items but prefers veggies and fruits. She's too small to heat things so this is a lifesaver for lunch at school! I was at a complete loss since i'm a huge meat eater. Thanks again because I hated the idea of forcing her to eat meat when veggies and alternatives she enjoys could be used to suppliment the nutrition loss. š
Maria Munoz says
Hello...Thank you for this site. I have 2 kids(6&7) and trying to change their taste buds to healthy eating..I need help in all areas to achieve this goal. We made an error in not teaching them healthy eating but I think it is not too late. My daughter is more open to the idea than my son. He likes nuggets and ketchup(a lot) and it's going to take more time with him. Any tips, ideas, and recipes you can help me will be wonderful.
Nava says
Maria, thanks for visiting and for your attempts to get your kids to eat healthier! You'll find tons of kid-friendly recipes and tips on VegKitchen's Veg Kid and Teens page: http://www.vegkitchen.com/kid-friendly-recipes/ ā and if your son likes nuggets, try the easy baked tofu nuggets (with ketchup!) in the Tofu 101 article: http://www.vegkitchen.com/kid-friendly-recipes/tofu-101/
Gabbie says
Hi, I became a vegetarian about a year ago when I was 13, and the rest of my family eats meat, so i have to cook for myself. I also am very busy with school and other activities and don't have a lot of time to cook nutritional balanced dinners, do you have any quick and easy dinner recipes?
Nava says
Gabbie, that's really admirable that you became a vegetarian on your own at 13. I did the same many moons ago, without family support, but didn't make the transition fully until I was 17. My mom told me that if I wanted to eat different food than everyone else, I'd have to cook for myself, so I did. I discovered that I loved cooking, and became a cookbook author!
VegKitchen's dinner recipes are neatly organized here: http://www.vegkitchen.com/vegan-dinner-recipes/
Also:
3-Ingredient Entrees: http://www.vegkitchen.com/category/recipes/super-quick-and-easy-meals/3-ingredient-entrees/
Easy Vegan Main Dishes: http://www.vegkitchen.com/category/recipes/super-quick-and-easy-meals/keep-it-simple/
Nearly-Instant Meals: http://www.vegkitchen.com/category/recipes/super-quick-and-easy-meals/nearly-instant-meals/
But if you want to have a ton of super-easy dinner ideas right at hand at all times you might consider getting my book, The Vegetarian 5-Ingredient Gourmet or The Vegetarian Family Cookbook. It's very likely that your library can access them for you.
Good luck! And if you make some really nice plant-based dinners, your family might be tempted to join you, as mine did, all those years ago.
Sydney says
Hi! I'm turning 13 on the 23rd and i'm a vegan, & without a lot of support(My mom used to be a vegetarian, but my dad's a full on carnivore), this really helps, I'm always looking for lunch recipes to make! Thanks
-Sydney
Nava says
Sydney, I'm always in awe of teens who go veg or vegan without family support. I guess I did that too, millions of years ago, at age 17, but I was already able to drive and get my own ingredients. Good luck! Stay healthy and I'm so glad this article was helpful to you.
Roxxie says
this helped so much i am a teen who recently went veg and i have to make my own food since im the only veg in the family. thankyou
Nava says
Good luck, Roxxie! As I mentioned I'm always impressed with teens who go veg on their own!
Emily says
Im 14 and i just became a vegetarian a few weeks ago. when i first told my parents they were very mad and didn't support me. they didn't want me living with them anymore so i moved into my aunt and uncles house. is be a vegetarian that bad ? but anyways thanks for the great recipes.
Nava says
Emily, I'm sorry your parents had such a negative reaction to your becoming vegetarian. Sometimes people fear what they don't understand. there is nothing "bad" at all about being a vegetarian, otherwise I'd be out of business! It's actually quite good, not only for your health, but for the earth. A few articles you might share with your parents:
http://www.vegkitchen.com/nutrition/reasons-go-vegetarian/ (the article now reads Great Reasons to go Vegan, but it's pretty similar to going vegetarian, at least as a stepping stone.
http://www.vegkitchen.com/nutrition/teenagers/ - veg nutrition for teenagers
And you may want to see if your local library can get you the book Becoming Vegetarian. It's a great resource. Show your parents that you're doing the research, and offer to make a yummy meal for them. I hope you can mend your rift. You sound like a brave young lady.
Molly says
Thanks a ton, Nava... I've been lacto-ovo vegetarian for about two and a half years now, and I finally decided to get my lazy butt goin' and at least go without eggs (I try to avoid dairy too when I can; but it's hard in a house full of "real" food lovers). And all this time I've been eating the lunch served at my school, just usually avoiding the main food. Sometimes this only left me with sweet corn and a roll! I'm definitely going to try these out. Goal: pack 3 lunches a week. (I'm lazy xD)
Thanks again! x
Nava says
You're welcome, Molly. You sound like a mature young lady and it's really admirable that you're going to take making your own lunches in hand. Make sure to link to the other four articles at the top for more ideas, once you've explored the ones in this article. Leftovers, for example, make great lunches, and hardly take any work other than the packing. Good luck!
Angelina says
Hi, my husband and I have recently agreed to go vegan and to eat more whole foods our oldest daughter (9) is extremely picky my younger (6) not so much , I am slowly making the transition within the past week and was wondering which breads you recommend, I am aware now the ones we were eating are highly processesd also was curious if you have money saving tips, all of the health food stores and organic products are so expensive, how do you know if they are truely organic? I recently bought a bag of organic apples and later discovered they were from Mexico? (guessing not so fresh with the travel) thanks so much this website has been very helpful
Nava says
Hi Angelina -- I recommend Rudi's bakery breads; there are some nice varieties that are whole grain and natural but not too challenging for the younger palates.
As for money-saving tips, that's a tough one. We are four people in our home, two adults and two young adults and food is just out-of-this-world expensive these days. My suggestions are to buy in bulk whenever you can (things such as grains, beans, dried fruits, nuts, and seeds), and base your meals around beans (even canned beans are very economical), whole grains, and tofu, plus lots of fresh fruits and vegetables that are in season.
Depending on where you live, many supermarkets have natural foods and organic produce sections. These tend to be less expensive than the foods in natural foods stores. How do you know that organic produce is truly organic? Great question. It does need to say "certified organic," but in general it is a leap of faith and even if something is organic, I like to wash it well. And you are right to imply that its best to get produce that's domestic as much as possible.
Not to do a commercial for myself here, but one of my books, The Vegetarian Cookbook (which is actually quite vegan friendly) has lots of ideas on family meals from breakfast to school lunches to everyday dinners, with tips on enticing picky eaters. Learn more about it here: http://www.vegkitchen.com/navas-books/the-vegetarian-family-cookbook/ -- maybe check it out of the library first.
Good luck to you and your family as you continue down the vegan path, please return to VegKitchen often for recipes and tips --
Angelina says
Nava thank you so very much for the tips they helped tremendously, I will definitely get your cookbook!
ariannah says
hi i love everything on ur website iv been vegan for 5 years now im a teen and needing to find more ideas do u have any ideas for vegan taco soup or vegan taterto caserol
Nava says
Thank you for your comment, Angelina; glad you're finding the tips useful. Ariannah,thanks to you as well for your comment, and there is a recipe for Taco Soup here: http://www.vegkitchen.com/recipes/everyday-meals/soulful-soups/taco-soup/
Amy says
Wow! Loved this article! I have been scouring the internet in search of vegan lunchbox food to send to school with my 7 yo daughter and this was the best information I found. Thanks!
Nava says
Thanks, Amy! We try to do our best. Please come back to visit, as there's lots of child-friendly fare on the Veg Kids and Teens page: http://www.vegkitchen.com/kid-friendly-recipes/
Jen says
Nava, these are great tips! Thanks so much! I also enjoy this site and your cookbooks - I would have loved this info 20 years ago when I became a vegetarian. I currently have 3 little vegetarians (ages 6, 4, 2) and in lunches we use many of your tips.
Due to school allergy restrictions, we use pea butter instead of nut butters which work well on homemade crackers and pitas. Falafels are also a hit. Faux sandwich sushi (wraps with rice or quinoa mixed with greek yogurt for stickiness and mango and avocado - sliced like sushi) is popular in our house too. We even get comments from the teachers who would like me to make their lunches too!
Nava says
Jen, these are great ideas! Can you tell us how you make pea butter
Sangee says
I am a vegetarian and pack vegetarian lunch for my preschooler. She loves to eat sauteed veggies with pasta with a hint of garlic in olive oil. I give her lots of veggies but my only concern is the protein part. I am not sure how to incorporate some protein in her diet.Any tips or ideas will be helpful. I am not sure how to cook and send legumes to school .
Nava says
Hello Sangee, how great that your preschooler enjoys the healthy lunches you send with her. Adding a bit of protein to this formula should be easy. You can put chickpeas or beans right into the pasta dish itself (if you have no time to cook them from scratch, which I rarely do myself, your best choice is organic legumes from BPA-free cans). If she doesn't particularly like that, you can make a creamy sauce from white beans or silken tofu.
Other ways to boost protein: cubes of tasty baked tofu or really any kind of simple tofu preparation she enjoys; homemade cookies made of whole-grain flour like spelt than contain cashew butter and/or sesame seeds, or store-bought natural bars made of seeds. If you send any raw veggies, like carrot sticks, you can provide a little container of hummus. Or you can vary the pasta dish by sending a high-protein stew or chili made with veggies and beans.
Sending lunch in a bento box makes the process more fun for both the child and easy to pack things you couldn't put in a regular lunch box. See the article on bento box lunches here: http://www.vegkitchen.com/product-guide/school-lunch-in-a-bento-box-fun-colorful-and-earth-friendly/ -- and best of luck to you!
Rhy says
I just recently became a vegetarian and my parents arent liking the idea.. soo I have to pack my own lunches and make my own meals. This site is great! and a big help! Thanks soo Much!!
Nava says
Hello Rhy ā that's how I got into writing cookbooks. At age 17, I became a vegetarian (this was decades ago!) and was told by my parents that I'd have to cook for myself. Soon everyone wanted what I was having, and I had the last laugh. If you believe in it, stick with your convictions and enjoy your healthy meals!
Sabrina says
Thank you so much for making this site! I'm 15 and really interested in becoming a vegetarian, maybe even vegan at some point! I'm already lactose intolerant so I'd like to think that one day that transition might not be too hard, I was wondering though; is almond milk a good enough substitute for dairy, or should I switch to soy? Any help you could offer in this would be greatly appreciated! ^_^
Nava says
Hi Sabrina ā thanks for your very good question. I'm about to go out for the evening, so I'll answer at greater length tomorrow!
Mish says
These are great! I am looking for recipes without Tofu of any kind. Thanks so much for sharing!
amanda says
I gave up meat for lent and this site has very great ideas for lunches! thanks so much I didn't know not being able to have meat was so easy!!
Nava says
Thanks, Mish. Glad you find these recipe useful!
Nava says
That's very gratifying to hear, Amanda! Perhaps you'll continue to incorporate some of these after Lent as well.
amanda says
The only thing is that I don't like peanuts, or peanut butter, or most nuts so that makes it kinda hard when I'm in a rush and peole are just like "grab the peanut butter and a spoon" or whatever... :/ so yea, its hard to be in a rush and just make a PBJ sandwich.. thanks and send me more ideas if you can!!
Nava says
Amanda, I also encourage people to make dishes for dinner that then become great leftovers to pack for lunches. Here are some ideas: http://www.vegkitchen.com/recipes/leftover-heaven-ideas-for-school-and-brown-bag-lunches/
merirasoi786 says
Great reading! So many new ideas. Thanks for sharing and making it all look so easy. I can not wait for all the holiday cooking!
Jenna says
To the commenter above, I use sunbutter (sunflower butter) as an alternative to nut butters. It's got a whole different mineral profile to nuts & it's is great for kids to take to schools that are nut-free. Just an idea. š
Sienna says
I would really like to try and be a vegan for 30 days so please could you send me some stuff to eat as my parents need ideas for my lunch box so it would help If you could send me some ideas thank you from sienna smith xxxxxxxxxxxxxx
Nava says
Hi Sienna ā you came to the right post, there are lots of ideas here for people just like you. You might also explore more of the topics on our Veg Kids and Teens page: http://www.vegkitchen.com/kid-friendly-recipes/ ā and there's also our affordable pdf e-book, Healthy School Lunch: Recipes and Ideas. Good luck!
Sakhi Tilak says
I am vegan and this helped and I am only 8 year old
Nava says
Thanks so much Sakhi! I'm glad this was helpful.
Akira says
Thanks for all the great tips I have just became a vegan
Fiya says
Thank you so much! This site helped a lot as I am only 12 I didn't have a clue what things I could eat for lunch at school or even at home but this site helped a lot.
Nava says
Hey Fiya ā I'm glad you find this site useful. I hope you'll be a frequent visitor!
Ranjitha says
Hey I'm really thank to you for the great tips and i have just became a vegan...
Ranjitha says
Thanks for sharing your ideas and it look easy to make.
Ally says
Thanks so much! I'm 14 and really want to become a vegetarian, so these lunch ideas really helped.
Nava says
I'm so happy to hear that, and good luck!
Brenna says
Thank you so much for these recipes! I'm 14 and I've been a vegan for a year, and a vegetarian for two years. I'm almost always packing either hummus and carrots, or a tofurkey sandwich, or almond butter sandwich. I also make sure what I'm eating is healthy so this is perfect for when I run out of ideas for lunch.
Nava says
And thank you so much for your comment, Brenna. I admire you for taking matters into your own hand where school lunch is concerned. I wish my kids had done that! Best of luck on you continued journey as a vegan.
Teau says
This website actually helps. THANK YOU SO MUCH FOR THE TIPS. I was forced to be vegetarian when I was 11 and I reluctantly adapted to the change but cheated secretly for the past 4 years. But as the years passed, I've noticed the benefits of the lifestyle AND the potential consequences so now at 16 I'm willing to be a faithful vegan especially in high school WHERE EVERYTHING IS TEMPTING. Anywho, this site is a major help thank you so much for the tips.
AP says
Hi Nava, i have four picky eater and i'm trying to transition them into a vegetarian diet but i find it hard to come up with easy making meals, and i have a history of anemia in my family. i would love some tips on some menu that will be both satisfying in taste and provide the right minerals to ensure healthy growth. Help me
Nava says
There are a number of posts on VK that address the needs of picky eaters. Here are a few that you might find helpful:
http://www.vegkitchen.com/kid-friendly-recipes/picky-eater/
http://www.vegkitchen.com/kid-friendly-recipes/eight-easy-ways/
http://www.vegkitchen.com/kid-friendly-recipes/sneaking-nutrition/
In addition, one of my books, The Vegetarian Family Cookbook, is a comprehensive guide to every meal of the day, with tips for picky eaters and ways to complete menus, plus snacks, healthy desserts, and more. It came out in 2004, so it's not a very pretty book (illustrations but no photos!), but as far as a resource, it has stood the test of time!http://www.vegkitchen.com/navas-books/the-vegetarian-family-cookbook/
I hope this helps!
Nava says
Sorry for the delayed response, Teau ā I'm so glad this site has helped you and good for you for going vegan! I wish you the best of luck going forward on your journey.
Ann says
Great options for real kids who have limited palate.
layla says
i really want to beome vegetarian cuz i always hated the way animals are treated and eaten like they are nothing but objects. the problem is i dont know how and a few years ago i had health problems. so if i start become unhealthy again my mom will force me to eat meat. and i live in an arab country so i have pretty limited fruits. i can afford anything but my morning rush hour for snacks is like 10 mins so i cants do fancy stuff like dips and so on. i really need help.
Nava says
HI Layla ā it's great that you want to go vegetarian and to maintain your health, which can absolutely be done! First of all, you might find this article on Veg/Vegan Nutrition for Teens helpful: http://www.vegkitchen.com/nutrition/teenagers/ and here are some easy healthy snacks: http://www.vegkitchen.com/kid-friendly-recipes/healthy-snacks/
You'll find lots of articles and recipes aimed at kids and teens on this page: http://www.vegkitchen.com/kid-friendly-recipes/ ā hopefully there will be lots of ideas and resources for you on these pages. Good luck!
Susie Creel says
Hi Nava,
Thanks for your article. I dont know if you still answer in this but it was very helpful to me. Currently, I usually eat vegetarian food every weekdays. I feel that my health is getting better (I also had some digestive problems before). After a few months finding out the effectiveness of vegetarianism, i now want to become a vegan. And my family are also want to apply this vegetarian menu, especially my 4 year old son. However, iām not sure that the age of my child is consistent with the vegetarian? Can you give me some suggestions, like some vegetarian menus for children?
Thank you!!
Nava says
HI Susie, many studies have shown that it is perfectly safe to raise vegetarian (and vegan) children. A good resource is Raising Vegetarian Children by Vesanto Melina: http://amzn.to/2oy9s1S
The Vegetarian Resource Group has lots of information as well: http://www.vrg.org/family/kidsindex.htm I hope this helps!
Raja Mallik says
pls give me a vegetable tiffin recipe.
Nava says
Not sure what you mean by tiffin?