Kids' lunchboxes: What to feed vegetarian children

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. (See Being vegetarian: A healthy alternative? for more on vegetarian eating).

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.

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, Babaganoush (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.

Drinks

• Remember the bottle of frozen water to keep the lunch box cool.
• Flavoured milk for protein, calcium and energy.
• Diluted juice for energy.