7-Day Plant-Based Lunch Plan for Kids | Easy Vegan Lunchbox Ideas

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7-Day Plant-Based Lunch Plan for Kids

If you’ve been searching for healthy, plant-based lunchbox ideas that your kids will actually eat (and love), you’re in the right place. This 7-day vegan lunch plan is designed to make school mornings stress-free while ensuring your child gets the nutrition they need.

We’ll cover ingredients, step-by-step instructions, storage tips, and nutrition info so you can pack lunchboxes with confidence all week.

Day 1 – Veggie Wrap & Fruit Skewers

Ingredients:

  • 1 whole wheat tortilla
  • 2 tbsp hummus
  • ¼ cup shredded carrots
  • ¼ cup cucumber sticks
  • ¼ cup spinach leaves
  • Fresh fruit (grapes, melon, berries) for skewers

Instructions:

  1. Spread hummus evenly over tortilla.
  2. Layer spinach, carrots, and cucumbers.
  3. Roll tightly and slice in half.
  4. Thread fruits onto skewers for a fun side.

Storage & Reheating:

  • Store wrap in an airtight container in the fridge for up to 24 hours.
  • Best served cold; no reheating needed.

Nutrition (per serving):
Calories: 240 | Protein: 6g | Fiber: 6g | Vitamin C: 30% DV

Day 2 – Quinoa Salad & Apple Slices

Ingredients:

  • ½ cup cooked quinoa
  • ¼ cup chickpeas
  • 2 tbsp diced cucumber
  • 2 tbsp diced tomato
  • 1 tbsp olive oil + lemon juice
  • 1 apple, sliced

Instructions:

  1. Mix quinoa, chickpeas, cucumber, and tomato in a bowl.
  2. Drizzle with olive oil and lemon juice, toss well.
  3. Pack with apple slices (brush with lemon water to prevent browning).

Storage & Reheating:

  • Store quinoa salad in the fridge for up to 3 days.
  • Serve cold.

Nutrition:
Calories: 280 | Protein: 9g | Fiber: 8g | Iron: 15% DV

Day 3 – Tofu Nuggets & Sweet Potato Fries

Ingredients:

  • ½ block firm tofu, cubed
  • 2 tbsp breadcrumbs (whole wheat)
  • 1 tsp paprika
  • ½ tsp garlic powder
  • 1 small sweet potato, cut into fries

Instructions:

  1. Toss tofu cubes in breadcrumbs, paprika, and garlic powder.
  2. Air fry at 375°F for 12 minutes.
  3. Bake sweet potato fries at 400°F for 20 minutes.

Storage & Reheating:

  • Store cooked tofu and fries in separate containers in the fridge for 2 days.
  • Reheat in air fryer for 3–5 min before packing.

Nutrition:
Calories: 310 | Protein: 14g | Fiber: 7g | Calcium: 20% DV

Day 4 – Bean Quesadillas & Salsa

Ingredients:

  • 1 whole wheat tortilla
  • ¼ cup black beans (mashed)
  • 2 tbsp dairy-free cheese
  • Salsa for dipping

Instructions:

  1. Spread beans and cheese on tortilla, fold in half.
  2. Cook on a skillet until golden brown.
  3. Slice into triangles and pack with salsa.

Storage & Reheating:

  • Store in the fridge for up to 2 days.
  • Reheat in skillet or air fryer for best texture.

Nutrition:
Calories: 270 | Protein: 9g | Fiber: 8g | Vitamin B6: 15% DV

Day 5 – Pasta with Marinara & Steamed Veggies

Ingredients:

  • 1 cup cooked whole wheat pasta
  • ½ cup marinara sauce
  • ½ cup steamed broccoli & carrots

Instructions:

  1. Toss cooked pasta in marinara.
  2. Pack with steamed veggies on the side.

Storage & Reheating:

  • Store pasta in fridge up to 3 days.
  • Reheat in microwave or thermos.

Nutrition:
Calories: 320 | Protein: 10g | Fiber: 9g | Vitamin A: 80% DV

Day 6 – Lentil Soup & Whole Grain Crackers

Ingredients:

  • 1 cup cooked lentils
  • 2 cups veggie broth
  • ¼ cup diced carrots
  • ¼ cup diced celery
  • Whole grain crackers for dipping

Instructions:

  1. Simmer lentils, broth, carrots, and celery for 15 minutes.
  2. Pack in a thermos with crackers in a separate container.

Storage & Reheating:

  • Store soup in fridge for up to 4 days.
  • Reheat before packing in thermos.

Nutrition:
Calories: 260 | Protein: 12g | Fiber: 10g | Iron: 25% DV

Day 7 – Peanut-Free Sunflower Butter & Banana Sandwich

Ingredients:

  • 2 slices whole wheat bread
  • 2 tbsp sunflower seed butter
  • ½ banana, sliced

Instructions:

  1. Spread sunflower butter on bread slices.
  2. Add banana slices, assemble sandwich.

Storage & Reheating:

  • Store in fridge up to 1 day.
  • Best served cold.

Nutrition:
Calories: 290 | Protein: 8g | Fiber: 6g | Potassium: 20% DV

💡 Parent Tip: Rotate fruits, veggies, and snacks weekly to keep things exciting. Let kids help pack their lunch — they’re more likely to eat what they’ve chosen.

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