Packing nutritious and allergy-friendly school lunches an sometimes be a challenge, especially if you have a picky eater. No need to worry about it this week.
Here’s a 5 day school lunch meal plan, free from gluten and top allergens that kids will love!
Monday: Dairy-free Mac and Cheese
This Vegan Mac and Cheese sauce is made of cauliflower, carrots and onions, and is full of nutrients and flavor! Make a large batch with some gluten-free pasta and pack a portion in a hot Thermos for your child’s lunch. They will love it!
Tuesday: Blackbean Burgers
High in protein, iron and fiber, these gluten-free, nut-free Blackbean burgers are easy to make in large batches and freeze ahead for easy and quick packed lunches. Make mini burgers/nuggets to be eaten with veggies and crackers, or larger burgers to be eaten as a sandwich.
Wednesday: Wraps / Pinwheels
Use whole wheat tortillas, or for a gluten-free option use corn tortilla wraps with lettuce, turkey, chicken breast or ham and hummus or mustard.
Thursday: Fried Rice
The amazing things about rice is that it is affordable, easy to make and naturally gluten-free. Fried rice gives rice a second life because it is ideally made with day-old rice. Add your own allergy-friendly ingredients to your rice – use it as an opportunity to empty out the produce drawers of your fridge and add protein such as ground beef, chicken, pork or tofu. Flavor your dish with a little tamari or coconut aminos to avoid soy.
Friday: Noodle Soup
Nothing warms the soul and fills the belly better than a good cup of noodle soup. Soup can easily be made to cater to any allergy requirements. Buy or make bone broth or vegetable broth for the soup base, or miso if you can tolerate soy. Select noodles that are egg-free and wheat-free like rice noodles, mung bean vermicelli or soba noodles. Fill with protein of choice and vegetables of choice and keep hot in a thermos.
1 of 5