One of the easiest lunches for you and your kids are bento boxes. Kids love to have a choice of finger foods and grown-ups can choose from warm or cold items. Mix and match, create a theme, or just grab whatever you have on hand. The most important thing when you make your own bento box is to include each macronutrient, as well as fruits and vegetables for maximum nutrition.
Main Categories
I include protein, fat, carbohydrates, fruit, and vegetables in my boxes. Below are some ideas for each category to get you thinking!
Protein
- Grilled chicken strips
- Hard-boiled eggs
- Tuna salad (with Greek yogurt or avocado)
- Turkey or ham roll-ups
- Smoked salmon
- Edamame
- Cottage cheese
- Rotisserie chicken pieces
Fat
- Hummus
- Cheese cubes or slices
- Guacamole
- Nut butter (almond, peanut, cashew)
- Olives
- Avocado slices
- Chia seed pudding
- Full-fat yogurt
Carbohydrate
- Whole wheat pita or crackers
- Brown rice or quinoa
- Sweet potato cubes
- Whole grain pasta salad
- Sourdough bread
- Oatmeal bites
- Granola clusters
- Popcorn
Vegetable
- Baby carrots
- Bell pepper strips
- Cherry tomatoes
- Cucumber slices
- Sugar snap peas
- Roasted Brussels sprouts
- Broccoli or cauliflower florets
- Zucchini ribbons
Fruit
- Apple slices
- Grapes
- Berries (strawberries, blueberries, raspberries)
- Orange segments
- Kiwi slices
- Dried fruit (dates, apricots, mango—no added sugar)
- Melon cubes
- Pear slices
Don’t feel like being creative? Here are some bento box ideas you can try this week!
Bento Box Ideas
| 🍱 Energy Boost Box ✅ Protein: Cottage cheese with cinnamon ✅ Fat: Chia seed pudding ✅ Carbohydrate: Popcorn ✅ Vegetable: Roasted Brussels sprouts ✅ Fruit: Kiwi slices | 🍱 Savory Snack Box ✅ Protein: Hard-boiled eggs ✅ Fat: Cheese cubes ✅ Carbohydrate: Whole grain crackers ✅ Vegetable: Baby carrots & sugar snap peas ✅ Fruit: Apple slices |
| 🍱 Mediterranean Power Box ✅ Protein: Grilled chicken strips ✅ Fat: Hummus ✅ Carbohydrate: Whole wheat pita triangles ✅ Vegetable: Cucumber slices & cherry tomatoes ✅ Fruit: Grapes | 🍱 Sweet & Salty Balance Box ✅ Protein: Turkey roll-ups ✅ Fat: Almond butter (for dipping) ✅ Carbohydrate: Oatmeal bites ✅ Vegetable: Broccoli florets ✅ Fruit: Strawberries |
| 🍱 Sushi-Inspired Box ✅ Protein: Smoked salmon ✅ Fat: Avocado slices ✅ Carbohydrate: Brown rice with a sprinkle of sesame seeds ✅ Vegetable: Cucumber & bell pepper strips ✅ Fruit: Orange segments | 🍱 Protein-Packed Gluten-Free Box ✅ Protein: Rotisserie chicken pieces ✅ Fat: Guacamole ✅ Carbohydrate: Sweet potato cubes ✅ Vegetable: Bell pepper & cucumber strips ✅ Fruit: Blueberries |
Bento boxes usually last up to 3 days in the fridge. You can find containers with compartments at any big box store or online. I recommend glass containers, which are healthier than plastic, especially if you will heat anything. These are the containers I have, but you can find them with more compartments or fewer, whatever works best for you and your family.
If you make a bento box, I’d love to hear what you included. Comment below!