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


Corn Bread
Super Breakfast Smoothie




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Lunch: My older daughter has a field trip to the zoo, so it’s a brown bag lunch for everyone.

Black Bean Quesadilla

Roasted Rosemary Garlic Potatoes

  • 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.




Oatmeal Date Nut Muffins

Pasta Bean Soup



Quinoa Recipe Ebook

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.

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One Response to “A Weekly Menu Plan for Vegetarian Kid Friendly Meals”

  1. Melissa says:

    I have been following this meal plan this week. It has been really fun. My family has liked all of the recipes.

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