School Lunches That Are Kid Friendly and Tummy Approved

, Health and Wellness

By Anita Wallak, MS, RD, LDN
Founder, Eat Right To Live Right

 

Now that school has started, the dreaded school lunch has most parents’ brains in a tailspin—especially for the parents of children with food intolerances or allergies. With an 11 and 8-year-old that have totally different tastes, and one with a gluten/dairy intolerance, I understand completely. Even as a Registered Dietitian (RD), I found myself stressed over what to put in their lunch boxes.

 

The solution? Create a menu

One that is kid friendly, nutrient dense, satisfying, and can be altered for food intolerances or allergies. These lunches all have 4 key components. They contain a hunger busting protein, a nutrient dense fruit and/or vegetable, a complex carbohydrates for energy, and a treat.

 

For best nutrition, avoid excess sugar

I use organic, unprocessed brands to avoid excess sugar, preservatives, food dyes, and unwanted toxic ingredients. Any of the foods listed on this menu can be substituted for your favorite dairy-free, vegan or gluten-free versions.

You can take help from the store whenever possible, just be sure you can pronounce the ingredients! Supermarkets offer lots of healthy prepared foods in the fresh cooked or frozen section that have no preservatives or unwanted stuff.

 

 

Two weeks of school lunches your child will eat, not matter what your situation is

 

Day 1

Taco meat – turkey, beef, chicken, buffalo or beans

Chips

Sour cream

Shredded cheese

Salsa

Shredded lettuce

Sliced, fresh mango

Gummies

 

Day 2

Tuna, salmon, chicken or egg salad

Crackers or plantain chips

Sugar snap peas

Blueberries

2 graham cracker squares

 

Day 3

Grilled chicken fingers with a biscuit

Sliced red bell peppers

Fresh pear

⅛ cup chocolate chips

 

Day 4

Peanut butter, sunflower butter, tahini paste or almond butter WITH honey or jelly sandwich

Carrots

Banana

Trail mix (Pistachios, pumpkin seeds, walnuts, raisins, mini chocolate chips, mini marshmellows)

 

Day 5

Meatball/mozzarella kebabs

Marinara sauce

Italian or french bread (for df & gf Schar brand)

Strawberries

Chocolate

 

Day 6

Rice or noodle chicken soup

Broccoli with ranch dressing

2 small cookies

 

Day 7

Muffin

Hard boiled or deviled eggs

Carrots

Grapes

Pistachios

 

Day 8

Hummus or tzsaiki with pita bread

Celery/carrots/sliced bell pepper/cucumbers

Raspberries

Yogurt

Fruit leather

 

Day 9

Chili

Shredded cheese

Sour cream

Corn muffin

Orange

 

Day 10

Turkey, ham, salami and/or cheese wrap roll-ups

Lettuce, tomato, mustard and/or mayo

Chips

Grape tomatoes

Tangerine

 

 

 

Anita Wallak is the founder of Eat Right To Live Right and is a Registered & Licensed Dietitian in the State of North Carolina. She has her MS in Nutrition and has been in the field of nutrition for 20 years. She is a member of Dietitians of Integrative & Functional Medicine and The American Dietetic Association.

Anita works with individuals who are struggling with a variety of digestive issues leading to pain, bloating, diarrhea, constipation & more. She teaches her clients how to identify which foods are triggering their symptoms so they can regulate digestion, manage their symptoms and enjoy food again.

 

 

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