When our kids start school, the pressing question that comes to mind is “What will I pack in their lunches?” With peanut, nut, and other food restrictions at most schools, it can feel challenging. Once our own children started full days of elementary school, I realized it wasn’t going to be as hard as I imagined. Much like our initial transition to eating a plant-based diet, thoughts about how to manage are often more complex than the actual experience!
Before getting into what specific foods to pack into those lunchboxes, here are some preparatory insights about school that will be useful for you.
Have a casual, one-on-one chat with the teacher at the beginning of the school year about your child’s diet. Most teachers are understanding and supportive. Also, remember that teachers manage food allergies (nut, peanut, dairy, and more) in their classes and so are typically informed and helpful. I always reassure teachers that I will be sure to respect food allergies, and our children will not bring nut-based foods to class (there can be some presumption that there are no other alternatives for sandwiches other than PB&J once eliminating meat, dairy, and eggs).
For preschool and primary grades, I also prepared a “goody bag” of treats for our daughters and left it with the teachers. Whenever treats were handed out to the class for holidays or class birthdays, our girls could pick out something from the goody bag. If you want to prepare a similar treat bag, some ideas for goodies include natural lollipops, packages of roasted seaweed, small bags of vegan gummy candy, pre-wrapped vegan cookies or crackers, small bags of popcorn, miniature dark chocolate bars, and organic fruit bars.
Once your children are older, school situations are usually easier. They understand the diet and can explain their food choices to peers and teachers and can help plan for special school functions. Before they reach teen years, you may find your kids are keen to share their yummy foods with classmates for school parties and bake sales. You will also notice that your children navigate social situations more independently. Discussions come up in school between their buddies, and they often explain with confidence and enthusiasm why they don’t eat meat or dairy. I’ve been surprised—and impressed—by how our girls have worked through some of these discussions without my help. These are the years where you will see your children grow in strength and appreciation for their good food. It’s remarkable, and very rewarding, to know they are developing healthy, compassionate food habits and often want to share them with their peers!
Most schools are peanut-free, and many are nut-free. That means no nuts or nut products are allowed in the school, including almonds, cashews, pistachios, walnuts, peanuts, and Brazil nuts. Don’t be confused by coconut. Though it has “nut” in its name, botanically it is different from tree nuts, so it doesn’t fall into the same allergen category. There are some children who might have coconut allergies, and if so parents are typically notified. I have offered a number of nut-free recipes and options in this book to help you with school lunch allergy policies.
Our schools have hot lunch menus, where kids can order something once a week. Unfortunately, most of the items are very processed, containing white flours and a lot of meat and dairy. Our children want to fit in, to feel part of the group and “normal.” (Which is ironic because this food is so far from natural and normal.) Still, there is a socialization connected to hot lunch days that is important in schools, so we can help our children feel included.
You can replicate the hot lunch menu items with vegan versions, as shown in the chart below. As a side, our girls never minded that their lunches weren’t actually hot—they just wanted to be part of the “hot lunch” festivities. If temperature is important, invest in some thermos containers for hot items.
| Replace This . . . | . . . With This  |
|---|---|
| Spaghetti and meat sauce | Whole-grain spaghetti topped with Thick ’n Hearty Tomato Sauce (page 133), a prepared pasta sauce with cooked lentils, crumbled seasoned tempeh or tofu, or Chickpea Nibbles (page 77) mashed/processed until crumbly. |
| Cheeseburger | Homemade veggie burger (page 140) or store-bought veggie burger, topped with a spread or slice of your favorite vegan cheese. A couple of our favorite store-bought veggie burgers are Amy’s Sonoma Burger and Hilary’s Eat Well Burgers. Use a whole-grain bun or pita. |
| Hot dog | A veggie dog on a whole-grain bun. Or, if your kids like other wraps, try rolling the veggie dog in a tortilla. |
| Seafood sushi | Store-bought or homemade avocado or cucumber rolls, “deconstructed sushi” (toasted seaweed snacks alongside containers of rice and veggies with a packet of tamari) or hummus sushi (roll nori with a layer of hummus and some rice or add hummus to the decontructed sushi, as above). Also, sometimes cucumber or avocado rolls are a menu option. If so, order and supplement your child’s lunch with tofu, Chickpea Nibbles (page 77), muffins, fruit, etc. |
| Mac ’n cheese | Leftovers of homemade mac ’n cheese (use the Mac-nificent! recipe, page 134, or mix warmed Mild Cheesy Dip, page 83, with cooked pasta) or prepared dairy-free mac ’n cheese. Amy’s has the best product! |
| Pepperoni pizza | Leftover homemade or take-out pizza (when we have a take-out pizza night, I often order enough to have a few slices extra for school lunches; many pizza places are offering vegan cheese and many more vegan toppings) or homemade pita pizzas (top as you like, using pita shells and baking just until toppings melt). |
| Meat and cheese lasagna | Leftover homemade veggie lasagna or store-bought lasagna (cook the night before). |
| Cheese burritos | Homemade wraps made with whole-grain tortillas, filled with a layer of refried beans (canned) or hummus, topped with shredded lettuce and grated carrot (or other veggies) and chopped avocado tossed in lemon juice; or a store-bought vegan burrito (if frozen, cook the night before). |
| Sub sandwich | A homemade sub using a whole-grain hot dog bun, filled with olives, hummus, veggies, and some pickles on the side! |
| Instead of . . . | . . . Pack This |
|---|---|
| Yogurt | Nondairy yogurt |
| Pudding | Nondairy pudding (see page 170 for recipes) |
| Milk and chocolate milks | Individual-sized vanilla or chocolate nondairy milks (page 38; there are also many store-bought varieties available now!) |
| Processed cookies | Homemade cookies (see page 180) |
| Store-bought smoothies (dairy/sugars) | Whole-foods smoothie (see page 38 for ideas) |
| Prepared fruit cups | Fresh fruit cut/prepared in containers (ex: orange segments, cubed melon, halved grapes, berries, cubed pineapple, peeled and cut kiwi) |
Once you have a routine complete with simple recipes and weekly staples, packing lunches becomes much easier. For parents working outside the home, these tips are just as handy for packing your own lunches. Here are some strategies that I find useful.
When are you most productive? Morning? Night? For me, it’s the morning hours. I tend to front-load my day. I rarely bake or cook past the dinner hour, and I never want to pack lunches in the evening. So I prepare lunches in the midmorning or lunch hour for the next day’s lunch. It’s convenient because I have many lunch items already out (ex: fruits and veggies, condiments, sandwich breads). I can assemble things fairly quickly, knowing which foods our family might be eating the next day. If lunchtime doesn’t work for you, find a more convenient time and make it a habit to prepare lunches at that time. One exception: If packing hot soups (or similar) in a thermos, pack those the morning of school.
You will need an arsenal of lunchboxes or meal-sized food storage containers, especially if you are making lunches for several children. I find it’s useful to have a variety of sizes and shapes:
•Larger square containers for wraps, sandwiches, pasta, quinoa, veggie burgers, hot dogs, and other main lunch foods
•Small-medium containers for muffins and other baked goods
•Small-medium containers for fruit, veggies, and other smaller snacks
•Small containers for sauces and dips
•Thermos containers (if using for heated or chilled foods)
•Water bottles
There are many types, from individual containers to compartmentalized lunch kits, made from stainless steel, BPA-free plastics, and other materials. I opt for inexpensive but practical BPA-free containers like those made by Ziploc and Glad. They are durable enough to last a while, but also inexpensive enough to replace frequently misplaced tops and bottoms.
As explained on page 19, it’s very useful to batch-cook staples like grains, beans, and potatoes and also recipes like dips, soups, and muffins. When possible, double or triple recipes that you know are in heavy lunch rotation to ease your food prep through the week.
Don’t discard a leftover spud or a modest amount of hummus; instead, think, “What can I do with it?” Leftovers make some of the best lunch add-ins. I call them “lunchovers”! Kids love to nibble on a variety of foods anyway, and I find these small amounts are perfect for wrap and sandwich fillings, and pasta and rice bowls. Once you think beyond just sandwiches with a spread like PB&J, there’s really so much you can do!
Give your kiddos some input. Occasionally ask them what they’d like packed in their lunchbox. If there is time, they can help pack. If not, they will still enjoy knowing they helped conceive it!
This section will arm you with so many ideas for healthy lunches, and hopefully shake up any lunchbox ruts. Readers ask me all the time, “What do you give your girls for school lunches?” Now, you have the answers!
The recipes listed below are ones I make often for school lunches. The baked goods are substantial, healthy snacks that keep them going in the morning until lunch hour, and then the savory items find their way into all sorts of lunches. I often double batch (see page
19) so I can yield more to last during the week.
Best Banana Bread (or Muffins), page 48
Oatmeal Banana Bites, page 56
Apple-Spice Hemp Muffins, page 52
Pumpkin Seed and Chocolate Chip Oatmeal Breakfast Bars, page 60
Pumpkin Snackles, page 59
No-Bake Granola Bars, page 190
Protein Power Balls, page 194
Chickpea Nibbles, page 77
Simplest Marinated Baked Tofu, page 78
Hummus 101, page 84 (see other bean and nut-free dip/spread recipes on page 80)
Super Cheesy Sprinkle, page 113
Home-Style Gravy, page 109
Lemon Tahini Sauce, page 100
Kids’ Slurry Sauce, page 110
Mild Cheesy Dip, page 83
Sneaky Chickpea Burgers, page 140
“SweetBalls,” page 148 (nut-free option)
This is one of my mantras. Jokingly, yes, but in reality I do use hummus like it’s a food group! I use not just traditional hummus, but all flavor variations that use different beans and seasonings. We love it as a family, and I enjoy creating different flavor variations (see pages 84 to 86). Some tips:
1.Make it yourself. Not only is it less expensive, but it also tastes far better. Most store-bought varieties have a noticeable citric acid taste, or are too spicy for kids. Make it fresh, and you will also be able to adjust the seasonings as you like.
2.Make large batches.
3.Refrigerate a portion, then freeze the remaining in portioned containers. Hummus freezes and thaws brilliantly!
4.Make hummus a meal! It’s not just for dipping with pitas and veggies! Try hummus:
−as a sandwich spread
−on toast, topped with avocado
−in wraps with veggies and other favorite fillings
−as a base layer on pizzas
−mixed with hot grains such as rice or into hot pasta
−dolloped on potatoes or sweet potatoes
−spooned in the center of pitted dates for a snack
−spread on rice or popcorn cakes for a snack
−thinned with a little water for a salad dressing
−thinned and mixed through hot pasta or as a sauce for raw (ex: zucchini) noodles
−as a dip for steamed and roasted vegetables
−layered in lasagna or other casseroles
−in “grilled hummus sandwiches,” tucking in a few slices of avocado after heating
−spread in tortillas with spicy seasoning and cooked fajita-style
−as a layer in Savory Chickpea “Omelets,” page 35
Many vegetarian restaurants have some sort of “Buddha Bowl,” where hot rice is topped with steamed and/or raw veggies, tofu or tempeh, and then covered with an irresistible sauce. You can recreate something similar at home, using quinoa, millet, or brown rice. Add some favorite veggies, or even fruits like chopped grapes or berries, along with any other nutrient-dense add-ins like hemp seeds, sunflower seeds, pumpkin seeds, beans, tempeh cubes, etc. Add a zippy sauce (page 97) and pack in a thermos or an airtight container with a fork or spoon to go!
Much of what you can do with a grain bowl works equally well for leftover pasta. Cut shapes (rotini, penne, etc.) work best for lunches. Our girls love pasta bowls with leftover Chickpea Nibbles (page 77) or tofu, Kids’ Slurry Sauce (page 110), and Super Cheesy Sprinkle (page 113).
If your kids enjoy soups at school, cook a batch or two every week that can be worked into lunches. If you don’t have time to make soups, there are some healthy store-bought varieties. When I use store-bought soups, I always add extra beans, pasta, tofu, grains, or vegetables. They make the soup more satisfying and nutritious, and also stretch one can over several kiddos!
Kids love to dip and dunk, so pack small containers filled with some of their favorite sauces (see page 97). All these sauces can also be used to mix into whole grains or pasta, along with veggies, seeds, beans, tofu, etc. A sauce can turn something fairly ordinary into something extraordinary, so have a few in your arsenal.
Using whole-grain and sprouted breads, and also whole-grain pita breads and tortilla wraps, try these ideas.
•Hummus and bean dips layered with veggies or on their own
•Chickpeas or white beans mashed with favorite condiments (use a mini food processor to quickly pulse beans into a mash)
•Tofu sliced or mashed with favorite condiments
•Leftover potatoes sliced and layered with veggies or avocado
•Leftover veggie burgers (whole or chopped/mashed)
•Where nuts are allowed, spreads of nut cheese with sliced veggies
•Grilled cheese sandwiches are a favorite. You can use any vegan cheese you prefer, or a nut cheese (if allowed) in place of a commercial vegan cheese.
•Veggie meat slices. I wouldn’t rely on them heavily, but for some quick fixes they are handy, or when your kids are asking for a “ham sandwich” or similar filling like classmates are eating.
•“NB&J” where nuts are allowed. If nuts aren’t permitted, try seed butters. Because seeds can be bitter, try adding ground cinnamon and a dash of maple syrup to sweeten. Or puree the seed butters with a few pitted dates. Also try organic soy nut butter spreads—just be sure to buy organic, and ensure the ingredients do not contain hydrogenated oils.
•Layer slices of fresh fruit in place of jam. Try sliced fresh strawberries, apples, and pears, and also dried fruit like raisins, cranberries, and sliced dates.
•Sandwich leftover pancakes, waffles, or French toast with a little nut or sweetened seed butter.
Our girls love wraps. They are easy to eat, can be filled with some of their favorite ingredients, and are also individualized! Think of using leftover grains, bean spreads and dips, potatoes, sweet potatoes, nuts/seed butters, chopped or grated veggies, nutritional yeast, refried beans or baked beans, and cubed tofu or tempeh. Then, if your kiddos love things like olives or pickles, you can chop some up and add to their individual wrap— they will love it! Use whole-grain tortillas, or if your kids love nori, wrap fillings in those (but don’t overstuff).
Some children love to have some breakfast foods like pancakes, French toast, or chickpea omelets in their lunchboxes. See page 23 for ideas.
You don’t have to make everything from scratch! Busy parents need some quick fixes with store-bought items as well. If you are fortunate, you might have a health food store with a bakery or deli that offers some plant-based baked goods, salads, dips, and other lunch items. Other quick lunchbox options include:
•Energy bars (ex: Lärabars, if nuts are permitted)
•Nondairy yogurt
•Bean dips/hummus
•Whole organic fruit bars
•Unsweetened applesauce cups
•Whole-grain crackers
•Popcorn and brown rice cakes
•Toasted seaweed snacks
•Kale and zucchini chips
•Seasoned pumpkin and sunflower seeds
•Dried fruit
•Whole-grain cereals (to eat dry)
•Granola (opt for ones with less sweeteners)
•Popcorn
•Roasted chickpea snacks
•Raw cookies (ex: macaroons)
•Individual nondairy milks
Some homemade snacks are just about as quick to pack as a store-bought snack! Here are examples of snacks that don’t require baking or cooking, just quick assembling:
•Fruit (see below)
•Popcorn or rice cake spread with seed or nut butter
•Pitted dates filled with nut butter, cashew cheese, or hummus
•Popcorn with Super Cheesy Sprinkle (page 113)
•“Shake and Take” Apples (page 247)
•Whole-grain cereal mixed with seeds or nuts
•Whole-grain crackers with hummus or nut butter
•Sliced fruit with nut butter or hummus for dipping
•Frozen edamame (simply cover in boiling water for a few minutes, drain, and sprinkle with salt)
•Baby carrots with dip of choice (nut butter, hummus, etc.)
•Leftover cooked potatoes or sweet potatoes, halved and sprinkled with sea salt
Always include fruits and veggies in your kids’ lunchboxes. I like to include a whole piece of fruit (ex: apple, peach, pear), and also some smaller, cut pieces (especially for veggies). Fruit is plant-powered fast food! It’s easy to eat, and most children love “finger fruits” like grapes, strawberries, and blueberries. But other fruits like cubed melon, plums, kiwi wedges (the kids can eat them like an orange), and half a mango (scored) are welcome changes. Try replacing raisins with other dried fruit, such as apple slices, mango, or apricots. Choose unsulfured and organic whenever possible. Also, try making it easier for the kids to eat these fruits—sometimes they only have 10 or 15 minutes to eat! So, peel and segment their oranges. Put cubes of melon or pineapple in a small container, and pack a fork. Try “Shake and Take” Apples (page 247). Add cut grapes to their nut or seed butter sandwiches instead of jam. Make veggies convenient, too (ex: baby carrots, cherry tomatoes, sliced bell peppers, sliced cucumbers). If your kiddo is really picky about veggies, see the tips in the previous section, page 223.
