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Easy Nutritionally-Balanced Vegetarian Lunch for Kids

Protein is said to the the body’s building blocks. We we eat protein, the body breaks it down into smaller units called amino acids. These amino acids are used for various functions such as the growth and repair of muscle tissue, skin, growth, and so much more. Unfortunately, times have changed. The meats we see today, unless labeled “hormone-free” or “antibiotic-free” have already been fed or injected with chemicals one way or another. This meat isn’t exactly quality nutrition you’d want to wind up in your kid’s lunchbox.

Vegetarian Kids Lunch

Consider Going Meat-Free

With plant-based protein sources around and in various forms such as powders or even meat-like products, there’s really no excuse not to eat a balanced diet. The nutrients found in meat such as iron, can still be sourced from plant products. Feed them a nutritionally-balanced meal that provides them with all the nutrition they need, and you’ll see a difference. It just takes a little bit more planning in the kitchen at first, but luckily for you, we have a ton of recipes for you to try and choose from!

Shop Wisely!

Shopping is the most crucial part of this recipe. Where do you currently shop? Are you supporting your local green grocer? Do you choose to purchase your groceries at a commercial retailer?

Vegetarian Kids Lunch

Vegetarian Kids Lunch

Look for a farmer’s market near you and try visiting on the weekend with your kids. It’s important for kids to learn where their food comes from, and this is a great way to do that. Showing them around the farm stalls and introducing them to the local farmers will help them gain a better appreciation for quality food products and in turn, will help them appreciate your efforts at leading a healthier lifestyle.

Vegetarian Kids Lunch

Organic is the Way to Go

Buy organic whenever you get the chance. Organic produce doesn’t contain chemical additives typically used in mass-produced crops. This is vital for overall health and wellness since exposure to herbicides and pesticides has been shown to have adverse health effects.

Start with some fresh spinach. This cruciferous veggie is an excellent source of fiber. Fiber assists your kid’s gastrointestinal system in clearing undigested food particles, and it keeps their gut biomes healthy. It also helps promote healthy digestion and satiety, keeping the feeling full longer. Next, you’ll want to add bell peppers for flavor and to add a good dose of vitamin c and color to this meal.

To add healthy fats and protein, you’re going to be adding feta cheese, and some hummus as well. Hummus is made from mashed chickpeas, a high-protein plant-based food source that’s vital for a healthy skeletal system. Once that’s done, you’ll want to roll it up in a whole wheat tortilla. Whole wheat tortillas are less processed than their white tortilla counterparts, so it’s more nutritious and contains more fiber.

Make sure to roll them tightly so they don’t come apart when you slice them. If you need to, put a toothpick through each piece so that they’re easier to pack and eat. Your kids can eat this quickly without much mess, which is always a good thing especially for the younger ones.

More Healthy Lunch Ideas for Kids:

5-Minute Bento Box for and Easy and Healthy Kids Lunch

Vegetarian Kids Lunch

Easy Nutritionally-Balanced Vegetarian Lunch for Kids



  • 1 large whole wheat tortilla
  • ¼ cup store-bought or homemade hummus
  • ½ small bell pepper, diced
  • ½ cup spinach
  • ½ ounce feta cheese, crumbled


  1. Spread hummus evenly over tortilla.
  2. Top with spinach, bell pepper and feta cheese.
  3. Roll up tightly.
  4. Cut into bite size pieces.
  5. Pack it in a lunchbox with a few healthy sides for a nutritious and satisfying meal.


  • Serving Size: 1

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