5-Day Allergy-Friendly Lunch Plan for Kids (Nut-Free, Egg-Free)

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Introduction

Packing school lunches can be tricky when you’re avoiding common allergens like nuts and eggs, especially when you want them to be delicious, balanced, and appealing to kids. This 5-day lunch plan takes the guesswork out of the equation.
Every meal is nut-free, egg-free, and packed with protein, fiber, and fresh produce—so your child gets a healthy boost to power through the school day.
Best of all, each recipe is quick to make, budget-friendly, and made from ingredients you can find in any grocery store.

Day 1 – Turkey Pinwheel Lunchbox

Ingredients

  • 1 whole wheat tortilla
  • 3 slices deli turkey (nitrate-free preferred)
  • 1 slice dairy-free cheese (optional)
  • 1 tbsp dairy-free cream cheese or hummus
  • ½ cup cucumber sticks
  • ½ apple, sliced (toss in lemon juice to prevent browning)

Step-by-Step Instructions

  1. Spread dairy-free cream cheese or hummus on tortilla.
  2. Layer turkey and dairy-free cheese.
  3. Roll tightly and slice into 1-inch pinwheels.
  4. Pack with cucumber sticks and apple slices.

Storage: Store in an airtight container in the fridge for up to 24 hours.

Reheating: Not needed; serve cold.

Nutrition (Approx.): 320 calories, 18g protein, 6g fiber.

Day 2 – Hummus & Veggie Dip Box

Ingredients

  • ½ cup hummus (check for allergen-safe brand)
  • ½ cup carrot sticks
  • ½ cup cucumber sticks
  • ½ cup red bell pepper strips
  • 4 pita triangles
  • ½ cup grapes

Instructions

  1. Portion hummus into a small container.
  2. Arrange veggies, pita, and grapes in lunchbox.

Storage: Refrigerate in a sealed lunchbox; hummus lasts up to 3 days.

Nutrition: 280 calories, 10g protein, 8g fiber.

Day 3 – Chicken Salad Wrap

Ingredients

  • ½ cup cooked chicken breast, shredded
  • 2 tbsp dairy-free mayo
  • Lettuce leaves
  • 1 whole wheat tortilla
  • ½ cup cherry tomatoes
  • ½ cup strawberries

Instructions

  1. Mix chicken with dairy-free mayo.
  2. Place lettuce on tortilla, top with chicken salad.
  3. Roll and slice into halves.
  4. Serve with tomatoes and strawberries.

Storage: Chicken salad can be made up to 2 days in advance.

Nutrition: 350 calories, 22g protein, 5g fiber.

Day 4 – Dairy-Free Pasta Salad

Ingredients

  • 1 cup cooked pasta (rotini or bowtie)
  • ½ cup frozen peas, thawed
  • ½ cup diced carrots
  • 2 tbsp dairy-free Italian dressing
  • ½ orange, sliced

Instructions

  1. Mix pasta, peas, carrots, and dressing in a bowl.
  2. Chill before packing.
  3. Serve with orange slices.

Storage: Store in fridge for up to 3 days.

Nutrition: 300 calories, 8g protein, 6g fiber.

Day 5 – Sunflower Seed Butter Sandwich

Ingredients

  • 2 slices whole grain bread
  • 2 tbsp sunflower seed butter
  • 1 tbsp fruit jam (no added sugar)
  • ½ banana, sliced
  • ½ cup baby carrots

Instructions

  1. Spread sunflower butter on one slice of bread, jam on the other.
  2. Add banana slices if desired.
  3. Serve with baby carrots.

Storage: Best made fresh in the morning.

Nutrition: 330 calories, 12g protein, 7g fiber.

Final Tips for Allergy-Friendly Lunch Packing

  • Label clearly so teachers know meals are allergy-safe.
  • Use an ice pack to keep food fresh until lunchtime.
  • Batch-prep veggies on Sunday to save weekday time.

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