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Peanut Free Lunches

This page was reviewed or revised on Wednesday, October 28, 2009 11:28 AM

Are you finding it challenging to make lunches and snacks for your children without the good old peanut butter sandwich? Well, say goodbye to the old stand-by and hello to easy-to-make peanut-free lunches.

 

 

Protein? No Problem!

If you are concerned that your child will not be getting enough protein at lunch without peanut butter, you’ll be happy to know that they’re probably getting more than enough protein each day already. Most people can easily meet their daily protein requirements by choosing foods from the four food groups of Canada’s Food Guide. While protein is primarily found in Meat & Alternates and Milk Products, smaller amounts are also in the Grain Products and Vegetables and Fruit groups.

The following foods have approximately the same amount of protein as 2 tablespoons of peanut butter (1 serving of Meat & Alternatives):

 

Did you know?

One slice of cheese pizza has almost twice the protein of 2 tablespoons of peanut butter

School Lunch Ideas – Easy, Nutritious and Peanut Butter-less! Your child's lunch should contain at least one food from each of the four food groups of Canada’s Food Guide. Mix and match to plan a balanced lunch:

Vegetables & Fruit

fresh fruit, canned fruit in own juices, fruit juices, vegetable sticks (with dip), vegetable juice

Grain Products

bread-whole wheat, rye, cracked wheat, oatmeal or pumpernickel, bagels, rolls, buns, english muffins

leftover pasta – like macaroni & cheese or spaghetti, muffins, pita bread, crackers
 

Milk Products

2%, 1%, skim milk, yogurt, cheese, cottage cheese, milk-based custard or pudding, milk-based cream soup, quark cheese, cheese slices

 

Meat & Alternatives

hard boiled egg, chick peas, refried beans, leftover chicken leg, cold meatloaf, cold cuts, hot chili con carne, hot vegetarian chili, hot beef stew, leftover pizza, hot baked beans, hot lentil soup

 

Sample Peanut Butter-less Menus

Monday

• sliced meat, cheese and lettuce in a pita
• carrot sticks
• orange slices
• milk

Tuesday

• cold hard boiled egg
• celery stuffed with soft cheese
• raisin bran muffin
• milk pudding
• fruit juice

Wednesday

• crackers with cheese cubes (or cheese slices) & sliced cold cuts
• cucumber slices
• canned fruit (in fruit)
• milk

Thursday

• leftover pizza slice
• green pepper rings
• yogurt
• fruit juice

Friday

• leftover spaghetti with meat sauce
• vegetables and dip
• fresh fruit
• milk

Plus...peanut butter-less snacks!

• plain yogurt mixed with fruit
• milk puddings
• fruit cups (canned in juice)
• any fresh fruit
• celery sticks stuffed with soft cheese
• cheese and crackers
• whole grain cereal
• whole grain muffin
• half bagel with cheese
• juice boxes – vegetable or fruit
• popcorn for older children
• vegetables with dip
• sliced meat wrapped around cheese sticks
• hard boiled egg
• mini pitas stuffed with cheese – try cream, swiss, gouda
• mini bagels with cream cheese and cucumber slices

Don’t forget to pack food safely:

• Use a wide-mouth thermos to keep milk cold and foods, like chili and pasta, hot.
   
• To keep food cold, use frozen juice boxes or frozen bread for sandwiches (they will thaw by lunchtime) or use an insulated lunch bag. Sandwiches that are made the night before will stay colder better than those made in the morning.

For a complete package of Food Allergy Facts

Contact the Community Health Services at
519 383-8331 or toll-free at 1-800-667-1839