A Weekly Menu Plan for Vegetarian Kid Friendly Meals
Posted By Savvy Veg On May 7, 2010 @ 5:17 pm In Children,Cooking,Food Blog,Veg Advice Blog,Vegan,Vegetarian | 1 Comment
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
MONDAY
[1]
[2]
Breakfast:
- cornbread [3] with maple syrup
- Super Breakfast Smoothie [4]
Lunch/Dinner
- Hoppin’ John (from Heaven’s Banquet Ayurvedic Cookbook) made with black-eyed peas cooked the night before
- Brown rice [5]
- Salad with lemon and oil dressing [6] which I make in big batches once or twice a week and store in the fridge
- Cornbread [1]
TUESDAY
Breakfast:
- Homemade granola [7]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 [2]
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 [8]
- Juice box
Dinner:
[9]
- Black bean quesadillas [10] 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 [9]
WEDNESDAY
Breakfast:
- Pancakes with maple syrup
- Super Breakfast Smoothie
Lunch/Dinner
- Fried tofu [11]
- Pasta and tomato sauce from a jar
- Sautéed veggies: broccoli, kale, carrots
THURSDAY
Breakfast:
- Granola [7] with warm milk
- Super Breakfast Smoothie [2]
Lunch/Dinner: This time it’s my younger daughter who has a field trip, so it’s brown bag lunches and Black bean quesadillas [10] once more.
FRIDAY
Breakfast:
- Scrambled eggs or scrambled tofu [12]
- Oatmeal date nut muffins [13]
- Super Breakfast Smoothie [2]
Lunch/Dinner:
[14]
- Pasta bean soup [14] made with canned kidney beans or beans I cooked ahead of time
- Oatmeal date nut muffins [13]
- Salad with lemon and oil dressing [6]
WEEKEND
Breakfast:
I always make sure that there are lots of bread, bagels, or cereal and fruit on hand, so the kids can help themselves.
Lunch/Dinner:
- Tofu Burgers [15]
- Roasted potatoes [9]
- Salad [6]
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.
Related Posts
Article printed from Savvy Vegetarian Blog: http://www.savvyvegetarian.com/blog
URL to article: http://www.savvyvegetarian.com/blog/advice/a-week-of-menus-for-vegetarian-kid-friendly-meals/
URLs in this post:
[1] Image: http://www.savvyvegetarian.com/blog/vegetarian-recipes/corn-bread.php
[2] Image: http://www.savvyvegetarian.com/blog/vegetarian-recipes/super-breakfast-smoothie.php
[3] cornbread: http://www.savvyvegetarian.com/vegetarian-recipes/corn-bread.php
[4] Super Breakfast Smoothie: http://www.savvyvegetarian.com/vegetarian-recipes/super-breakfast-smoothie.php
[5] Brown rice: http://www.savvyvegetarian.com/blog/vegetarian-recipes/basic-rice.php
[6] Salad with lemon and oil dressing: http://www.savvyvegetarian.com/blog/vegetarian-recipes/basic-salad.php
[7] Homemade granola : http://www.savvyvegetarian.com/blog/vegetarian-recipes/sarahs-granola.php
[8] Oatmeal chocolate chip cookies: http://www.savvyvegetarian.com/blog/vegetarian-recipes/oatmeal-coconut-cookies.php
[9] Image: http://www.savvyvegetarian.com/blog/vegetarian-recipes/roasted-rosemary-garlic-potatoes.php
[10] Black bean quesadillas: http://www.savvyvegetarian.com/blog/vegetarian-recipes/black-bean-quesadilla-recipe.php
[11] Fried tofu: http://www.savvyvegetarian.com/blog/vegetarian-recipes/fried-tofu-recipe.php
[12] scrambled tofu: http://www.savvyvegetarian.com/blog/vegetarian-recipes/tofu-scramble.php
[13] Oatmeal date nut muffins: http://www.savvyvegetarian.com/blog/vegetarian-recipes/oatmeal-date-nut-muffins.php
[14] Image: http://www.savvyvegetarian.com/blog/vegetarian-recipes/pasta-and-bean-soup.php
[15] Tofu Burgers: http://www.savvyvegetarian.com/blog/vegetarian-recipes/tofu-burgers.php
[16] Image: http://www.savvyvegetarian.com/blog/advice/kids-healthy-diet-food-allergies/
[17] Image: http://www.savvyvegetarian.com/blog/advice/8-yr-old-goes-vegetarian-mom-concerned-about-calories/
[18] Image: http://www.savvyvegetarian.com/blog/advice/give-baby-complete-protein-without-meat/
[19] Image: http://www.savvyvegetarian.com/blog/advice/7-yr-old-vegetarian-boy-has-behavior-issues/
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