Carnivore mom would like lunch ideas for newly-mostly-vegetarian son

Sooooooo, my 13-year-old son came back from summer camp a vegetarian. He didn't think he'd last, and I have to say he's more a vegetarian-of-convenience, but so long as he wants to eat a (mostly) vegetarian diet, his stepdad and I are happy to support him in this.

But sometimes I'm on automatic pilot when I make lunches, so the kid got a turkey sandwich one day. What can I say? I'm old and forgetful and hadn't had any coffee yet, either. (He gave the sandwich away.)

I'd love some packable lunch suggestions for the kid. He still eats eggs and dairy (and sushi! lol! Says he's not willing to give that up.), but I don't want him eating an egg-and/or-cheese wrap every day.

Might some of you have some lunch suggestions that are suitable for a ninth-grader to take to school? Many TIA!

I'm a former lacto-ovo vegetarian... I started eating chicken again a few years ago but still don't eat red meat... I started out vege in high school and my folks didn't know what to do at first either (that was 15+ years ago now)...so I have a few ideas:

Would he take a pasta salad to school? My daughter likes the following recipe which is easily modified:

1/2 cup cooked whole wheat macaroni, 1/4 cup tzatziki sauce (a greek dip made with yogurt, dill and cucumber...the one we get is fairly thin...the consistency of ranch dip but without all the fat/salt), 1/4 cup (approximately) of diced cheddar cheese, then 1/3 cup of assorted vegetables ie: cucumbers, red/yellow bell peppers, cherry tomatoes. Easy to make in advance/uses up leftover pasta...

There are also excellent soy "deli meats" www.yvesveggie.com like Veggie "turkey" slices etc. That could stand in for the regular deli meat in a sandwich. They're high in protein... which as you've figured out is important for even lacto-ovo vegetarians(which is a much less complicated way of eating than veganism).

Hope that helps :-)

I agree, I eat the deli "meats" all the time. There's also falafel! Fake chik'n nuggets, lots of stuff in the grocery freezer, though I guess it depends where you are.

I stopped eating meat when I was 10, I was even vegan for about 5 years. I had to find all sorts of lunch ideas!

I'm guessing he already gets plenty of peanut butter sandwiches, but there are other nut butters you might not have tried; almond and cashew for instance.

Personally, my favorite veggie sandwich is hummus on a whole grain bread.   Tomato and lettuce go well with this.  Might sound wierd but I also sometimes like to add other veggies like carrots, cucumbers, squash, etc...

Fresh fruit, of course.

I love a good cucumber or tomatoe (or both together) sandwich, and ate this when I was in highschool a lot. I brought tomatoe and other soups some days. PB and J was great at the end of the week when groceries were getting thin. Wraps are nice, especially a good ceaser one (leave off the bacon bits). Left-overs were a fave of mine... I loved having some cold mashed potatoes, carrots or whatever from the night before. Salads are a given, pasta, dry cereal, fruit, raw veggies. Egg salad sandwiches are good once in a while too.

If he is eating sushi ... will he eat tuna in sandwiches? There are some healthy brands out there of dolphin-safe tuna packed in water (not oil)... not vegetarian, though.

You might take a trip to a local store like Trader Joes or Whole Foods (or a health food store, or perhaps your local grocery store) ... and see what sort of vegetarian things they offer. You can buy vegetarian chilis, soups, pasta dishes, etc... as well as veggie burgers, veggie sausages, veggie chick'n nuggets, etc.) He might enjoy pasta salads, too ... you can always add some cheese or tofu or beans for more protein.

________

=^..^= MOLLY (thanks for helping your son eat healthy!)

It may be pushing the "I'm a freak" factor for a 13 year old boy, but would he consider carrying a Japanese bento box to school? That way you can give him leftovers from dinner!

Beno boxes are usually two layers in Japan, with rice in the bottom and small portions of vegetables and stuff up top, but you can substitute the rice for pasta, salad and other bulky, filling foods. Tupperware would do the trick, too, but bento boxes are cooler.

Japanese food is often nearly vegetarian (usually with fish that can be omitted), so maybe have a peek through some Japanese cookbooks for ideas.

Indian food is a good place for inspiration, too, as many Indians are vegetarian at least some of the time. Even a simple thing like adding some curry spice and green peas to leftover mashed potatoes can reawaken the palate.

One of my favorite sandwiches is a pile of shredded/grated raw vegetables (like coleslaw without dressing) with a smear of whatever nut butter or fancy spread I have on hand (hummus, black olive tapenade, roasted red pepper spread).

I'm also a big fan of sauteed mushrooms on toast, but I'm not sure how well that would travel. Makes a great breakfast, though. :-)

There are a variety of soy-based deli slices in a variety of flavors that you can find in most supermarket. They are basically "mock-meat". While not the *best* in taste, they easily substitute the real thing in sandwiches if all the rest of the fixings are present. Veggie cheese(lactose free) slices are also available.

-Dried fruit and fresh fruit are always good choices for any lunch but avoid loading up tons of dried stuff because it's high in calories(but a good source of fiber)

-Hummus and whole wheat crackers.. hummus comes in a variety of flavors including super yummy types like roasted red pepper or kalmata olives. Also goes well on sandwiches or with pitas or pita chips.

-Tofu jerky(it exists!) can be found at some supermarkets, such as co-ops or maybe at bigger down-to-earth markets like whole oats or Trader Joes.

-Yummy veggie sandwich ideas: -toasted black rye bread with chopped black olives and cream cheese(try it!)

-cucumber slices, alfalfa sprouts and avacado.

-honey and peanut butter, also tahini(sesame butter) or almond butter.

Really what you want to be making sure of is that your son is getting all the nutrients he needs. Especially at his age it is important that his protein requirements are being fulfilled, as well as his omega oils if he isn't eating fish.  Try packing roasted nuts and raw almonds, dried fruits, protein bars(look for ones that don't have a ton of extra junk and sugar in them), snackable carrots and veggies with those mini containers of ranch you can get at deli counters. Beans and rice together are a full protein, so you could cook up big batches at the begining of the week and dole out a daily dose each morning, with some cheddar cheese and baked tortilla chips.

Try to avoid loading him up on carbs like chips and rice or noodles, because they don't have much nutritional value. 

Just a few ideas, hope it helps!

If your vegatarian or vegan either becuase you dont like the taste of meat or you dont believe in killing animals why why why would you want to eat something that tasted like meat? I dont mean to be rude I just dont get it. i eat veggie because it saves calories and im watching weight.

mash some chickpeas with a bit of (vegan or regular) mayo, add diced onion, pickle, and celery, and viola... "tuna" sandwiches.

TVP (textured vegetable protein) reconstituted (directions on bag) with a mix of chili powder and onion powder. cooked in a frying pan with some tomato paste, diced red onion, and diced celery for sloppy janes (vegan sloppy joes, haha)... i LOVE these cold as well as hot. they're so good my cat used to eat the mix if i left it on the table with my back turned!

crumbled tofu with (vegan or regular) mayo, finely chopped fresh dill, and diced red onion... marinate in fridge for a few hours, makes an awesome sandwich on some sourdough or sprouted wheat.

the old standby of PB&J can be made healthier with flax oil fortified PB (flax is any form is great for anyone who doesn't eat meat, it provides essential fatty acids) and mashed fresh strawberries.

check out this section on www.vegweb.com, kid friendly recipes! the whole site is really helpful and packed full of awesome recipes though...

http://vegweb.com/index.php?board=148.0

 

 

I used to eat bagels a lot for school lunches, though they're not especially healthy.

If he's used to sandwiches, there are different veggie/cheese combos to try, like avocado and sprouts ("California" sandwich) or with roasted veggies.  There are veggie deli meats, but I could never bring myself to try them.

a pasta or bean salad taste good cold :)  there's also carrot sticks, apple/peanut butter, cereal or protein bars, a pita w/ hummus, etc. 

For the most part, you can make anything "vegetarian".  :) 

Burrito wrap - mash & season pinto beans and spread on a large tortilla (any kind).  Add shredded lettuce, chopped tomatoes & peppers, and some salsa, and roll up.  Cut in two pieces.  Pack a piece or two of fruit, and if he eats dairy, a yogurt, or have him buy milk at school.  Also, nothin' wrong with a little dessert for a growing boy!

I like a good swiss and veggie sandwich! PF Dark German bread, mustard, mayo, swiss, avocado, sprouts, tomato, cucumber, spinach.....whatever happens to be on hand. Yummy!

Also: Almonds, yogurt, oatmeal, veg soup, granola bars, trail mix, fruit, toasted flavored chic peas, chips & salsa

Thank you all for wonderful suggestions!!

He's not a great fan of sandwiches, but does eat them. He wouldn't when he was younger. Yes, he'd take a pasta salad for lunch, and possibly a bento box, too. Some of the things he's taken in the past surprised even teachers! (Enormous salads, sushi, and so on.)

He used to not like PB&J, but tolerates it now. I try to stay away from peanut butter, though, because I know that's what his dad is likely to pack him. (We share custody, so I don't pack my son's lunch every day.)

I've been packing him wraps; he seems to like them. He likes hummus and yogurt, too.

Many thanks!

clairelaine, he's with you on dessert for a growing boy!! I always pack him a dessert. Sometimes it's only 3 Altoids when that's all I have on hand, but he always gets dessert!

Wow.. what a nice mom you are to respect and accomodate your son's choice..

My son made a snap conversion to vegetarianism one day at 4 1/2.   This didn't last so long in his case, but it caused my ex and I to have to combine forces to figure out our options, much as you are having to do.  It's actually a fun way to learn about some new foods!  Involving my son in the lunch-planning was helpful, so he could see where the important macronutrients come from.

Ppl have made great suggestions here. We aren't allowed to pack nuts of any kind for school, but I found a nut alternative made with peas that I thought was pretty good.

If your son is open minded enough to eat salads and sushi, you have a fun range of options. 

Here's what sprung to mind for me -- whole wheat pasta salad with cubed or shredded cheese, or a thermos of mac and cheese (healthy homemade stuff would be great), stir fries with brown rice and tofu, hearty vegetable soup with a protein rich grain like barley or beans, oatmeal, egg salad, white bean dip and veggies, yogurt 'parfaits' with fresh fruit and some crunchy granola to throw on top, fruit salad with cottage cheese (do kids ever eat that?), Cobb salad with eggs & avocados, maybe a soy-bacon crumble on top, spaghetti sauce or chili made with TVP and beans.  If you're ok with dairy, it's much easier to get enough calcium.  A protein shake sometimes works in a thermos -- make sure to shake it up! :o)

I love vegetarian food, especially love South Indian food, but I'm very much carniverous. 

Good luck!!

 :oD

Tara

taranimator, I'm his mom, so respecting a good choice the kid makes is my job! (Also my pleasure.) The nice one is his stepfather, my DH, who does most of the cooking in our house. He didn't blink an eye when he learned of the kid's new eating habits; he just pulled out the Moosewood cookbooks and started cookin'!

Last night, we had vegetarian chili; this recipe calls for bulgur wheat in addition to beans. (Lots of other stuff in it, too.) Yum-MY!

Today, my son's lunch is red pepper hummus, thinly-sliced cucumbers, and sliced tomatoes on a whole-wheat tortilla (wrapped), a yogurt, cucumber spears, a cupcake, and water. (He always has water with lunch and dinner.) I'm planning to buy some protein bars to include in his lunch, too; I think he'd appreciate having them.

*I* got leftover chili. :-D

Aww.. that's so nice to hear.  I totally agree -- our job is to support our kids' good choices. 

My son has a really caring stepdad too -- aren't our kids lucky to have great parents, hee hee!

Love the Moosewood cookbook!

Sounds like a great new chapter in your life!

:oD

Tara

That roasted pepper hummus wrap sounded so good, I had to make one for my own lunch! :-D