ADVICE

Kids’ lunchboxes: What to feed vegetarian children

Favs List PRINT

Tips and ideas for a meat-free lunchbox.

Good vegetarian eating is as healthy as non-vegetarian eating. Children will grow well without animal foods in their diet, provided there are not excessive restrictions on foods. Lacto (those who eat dairy products) and lacto–ovo (those who eat dairy and eggs) vegetarians have more choices available to them than vegans, but with care all nutrient needs can be met by most vegetarian diets.

Vegetarian diets are often high in fibre and this may make it difficult for young children to get enough energy. So small, frequent snacks are needed. Getting enough protein can be a concern, but a good mix of plant foods such as soy and pulses will provide adequate protein.

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Sweet treats to add energy

Fruit – fresh, small pots or dried fruit
Fruit bread
Jam or honey sandwiches
Jelly or jelly and fruit pots
Yoghurt
Plain biscuits or cereal bars

Other snacks

Carrot sticks, small tomatoes and celery sticks add vitamins
Nuts and seeds
Falafels are tasty served cold and are a high-protein snack that add energy – put in a small container of yoghurt dip or sauce
Popcorn

Sandwiches: The lunchbox mainstay

Whole grain bread for energy, protein and B vitamins
Include some white bread to increase energy
Use different types of bread and rolls for variety

Filling suggestions

Vegetable protein foods are tasty and can be used separately or in sandwiches. These add protein and energy. Try:

Soy sausages or patties with bread
Soy luncheon slices
Soy franks – in a long roll for a vege 'hot dog' – add mushrooms and cheese

Other good sandwich fillings:

Tofu and tempeh
Hummus for protein and energy – try the different flavours
Peanut butter for protein, fats and energy
Nut spreads for energy and fats
Marmite/Vegemite to provide B vitamins
Salad veges for vitamins
Egg for protein and vitamin B12
Cheese for protein and vitamin B12

Tips

Keep the sandwiches small – cut into fingers or other interesting shapes
Tahini for spread or in hummus adds calcium and fats and lots of flavour
Cottage cheese is a tasty spread and adds protein and some calcium
Dips make tasty spreads – try butternut and pumpkin seed dips, baba ganoush (eggplant dip) or bean and capsicum dips – check out the chiller at the supermarket for the varieties

A meal in a pocket: pita bread

Pita bread is a great option and makes a change from the usual sandwich
Spread the inside of the pita pocket with hummus, a dip or tahini for flavour and extra energy
Mini pita pockets with lettuce, corn, tomatoes, mushrooms and grated cheese or egg slices or soy luncheon slices
Falafels sliced and mixed with salad with a little sauce
Rice or pasta salads with veges and nuts for energy, vitamins, protein and fibre