Kid Friendly and Tummy Approved Lunches

By Anita Wallack

Registered & Licensed Dietitian in the State of North Carolina

The dreaded school lunch has most parent’s brain in a tailspin especially for the parents of children with food intolerances or allergies. With an 11 and 8 year old that have totally different tastes and one with a gluten/dairy intolerance, I understand completely. Even as a Registered Dietitian (RD), I found myself stressed over what to put in their lunch boxes. So, I created a menu. One that is kid friendly, nutrient dense, satisfying and can be altered for food intolerances or allergies. These lunches all have 4 key components. They contain a hunger busting protein, a nutrient dense fruit and/or vegetable, a complex carbohydrates for energy and a treat. I use organic, unprocessed brands to avoid excess sugar, preservatives, food dyes and unwanted toxic ingredients. Any of the foods listed on this menu can be substituted for your favorite dairy free, vegan or gluten free versions. You can take help from the store whenever possible just be sure you can pronounce the ingredients! Supermarkets offer lots of healthy prepared foods in the fresh cooked or frozen section that have no preservatives or unwanted stuff.

Here are 2 weeks of school lunches that will ensure an empty lunchbox mo matter what your situation is.

Day 1

Taco meat – turkey, beef, chicken, buffalo or beans


Sour cream

Shredded cheese


Shredded lettuce

Sliced, fresh mango


Day 2

Tuna, salmon, chicken or egg salad

Crackers or plantain chips

Sugar snap peas


2 graham cracker squares

Day 3

Grilled chicken fingers with a biscuit

Sliced red bell peppers

Fresh pear

⅛ cup chocolate chips

Day 4

Peanut butter, sunflower butter, tahini paste or almond butter WITH honey or jelly sandwich



Trail mix (Pistachios, pumpkin seeds, walnuts, raisins, mini chocolate chips, mini marshmellows)

Day 5

Meatball/mozzarella kebabs

Marinara sauce

Italian or french bread (for df & gf Schar brand)



Day 6

Rice or noodle chicken soup

Broccoli with ranch dressing

2 small cookies

Day 7


Hard boiled or deviled eggs




Day 8

Hummus or tzsaiki with pita bread

Celery/carrots/sliced bell pepper/cucumbers



Fruit leather

Day 9


Shredded cheese

Sour cream

Corn muffin


Day 10

Turkey, ham, salami and/or cheese wrap roll-ups

Lettuce, tomato, mustard and/or mayo


Grape tomatoes


By Anita Wallak

Anita Wallak is the founder of Eat Right To Live Right and is a Registered & Licensed Dietitian in the State of North Carolina. She has her MS in Nutrition and has been in the field of nutrition for 20 years. She is a member of Dietitians of Integrative & Functional Medicine and The American Dietetic Association.

Anita works with individuals who are struggling with a variety of digestive issues leading to pain, bloating, diarrhea, constipation & more. She teaches her clients how to identify which foods are triggering their symptoms so they can regulate digestion, manage their symptoms and enjoy food again.


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