A Weekly Menu Plan for Vegetarian Kid Friendly Meals
What – and how – does a busy, working, veganish Mom feed her ovo-vegetarian kids?
I cook twice a day; breakfast and a meal that does double duty as lunch and dinner. When I cook beans, I make extra for future meals. Weekday lunches have to be foods that hold up well in a lunch box. I also feed my growing girls a big snack after school – basically a small fourth meal consisting of a sandwich and fruit.
I’m aiming for lots of calories to fuel their endless growth spurts, omega-3s, lots of fruit and veggies, whole grains, and adequate calcium in a diet that doesn’t include much dairy. They drink 2 servings of non-dairy milk a day with snack and dinner.
The following menu is what we ate last week – Sarah Kingsbury, Savvy Vegetarian
- Hoppin’ John (from Heaven’s Banquet Ayurvedic Cookbook) made with black-eyed peas cooked the night before
- Brown rice
- Salad with lemon and oil dressing which I make in big batches once or twice a week and store in the fridge
- Homemade granola with warm non-dairy milk. I make the granola in large batches and keep it on hand for a quick nutritious breakfast
- Super Breakfast Smoothie
Lunch: My older daughter has a field trip to the zoo, so it’s a brown bag lunch for everyone.
- PB&J sandwiches
- Soy yogurt
- Fresh fruit
- Oatmeal chocolate chip cookies
- Juice box
- Black bean quesadillas with spinach and non-dairy cheese made from beans that I soaked the morning before and cooked the night before. I will make a double batch of filling so we can have them again on Thursday night. I like to keep it quick and simple if I have to cook at night.
- Roasted potatoes
- Fried tofu
- Pasta and tomato sauce from a jar
- Sautéed veggies: broccoli, kale, carrots
Lunch/Dinner: This time it’s my younger daughter who has a field trip, so it’s brown bag lunches and Black bean quesadillas once more.
- Pasta bean soup made with canned kidney beans or beans I cooked ahead of time
- Oatmeal date nut muffins
- Salad with lemon and oil dressing
I always make sure that there are lots of bread, bagels, or cereal and fruit on hand, so the kids can help themselves.
I only plan one meal on the weekends since we often eat at the homes of friends or family or eat out. Tofu burgers are one of my kids’ favorite meals. I am planning to start teaching my kids to cook on the weekends and I thought starting with foods they love would make them more enthusiastic about cooking lessons.