Tips on Vegetarian School Lunches

Whether your child is vegetarian, vegan or just wants to try a day or two a week without eating meat, knowing what to serve for lunch can be difficult. Planning a school lunch menu may seem daunting if you're not vegetarian yourself, but thankfully a wide array of tasty meat-free dishes are available that most kids will love. A carefully planned vegetarian diet can provide all the nutrients growing kids need with just a few easily addressed concerns.

Buying Lunch

Many schools now explicitly offer vegetarian options, such as veggie burgers. If obvious vegetarian options aren't on the menu, see if the menu offers cheese pizza, macaroni and cheese or other meatless entrees that fit the bill. A worst-case scenario is having to eat a meal comprised wholly of side dishes or picking meat off of meat entrees, though vegetarians may object to the latter scenario.

Quick Ideas

Packing a lunch works great for many vegetarian kids, as long as time is available. For those short on time, consider quick or instant foods that can be put together that morning. Peanut butter and jelly sandwiches are easily made. Fruits, such as oranges, apples and pears are all easy to pack. Nuts and cheeses are quick and easy, and will provide fat and protein. Single-serving containers of yogurt are another easy choice for kids who still consume dairy. Trail mix, granola and granola bars are easy choices, too, though watch the calorie counts and serving sizes.

Entree Ideas

A pita filled with hummus, tahini, cucumber and tomato makes for a fairly simple recipe that's high in protein and fiber but low in fat. When making sandwiches, try mixing up the type of bread used to make meals more interesting. Try tortillas, pitas, bagels and rolls. Check beforehand whether or not your child's school has a microwave, to see if they can heat up foods meant to be served hot. Pasta dishes such as spaghetti or macaroni are great if they can be kept warm or heated up.

Concerns

While vegetarian kids tend to get plenty of fiber, their meals may fall short in other areas, especially if they refrain from or limit their intake of eggs and dairy. Make sure your kids are getting adequate amounts of vitamin D, calcium, iron and vitamin B12. Most of these are found in fortified cereals and soy milks, as well as products designed specifically for vegetarians. If your child's diet still falls short, talk to his doctor about vitamin supplements.