High-Protein Bento Box Lunch Ideas

Ready to say goodbye to 12 p.m. fast food runs and try a healthier approach to your midday meal? Bento lunch boxes offer nutritious, filling, and tasty foods that are ideal for your on-the-go, busy days.

These perfectly portioned meals help you get a variety of nutrients and prioritize protein, so you aren't tempted by the snacks in the break room or the meal deals at the fast food restaurant around the corner. A bento style packed lunch requires little meal prep and helps ensure that you're fueled for your day ahead.

So how do you get started? We've got some quick and healthy high-protein recipes that take the ideal of a "square meal" literally and bring a fresh take on the traditional lunch bag fare.

What is a bento box?

Bento style boxes might feel like a new trend, but they actually originated in Japan as early as the 1100s! But these cleverly packed lunches have really caught on in the U.S. in recent years, and are now available in many local cafes, coffee shops, and grocery stores. A bento box meal is served in a portion-controlled container with divided sections filled with foods (such as protein, veggies and cheese) that add up to a balanced meal. The convenient size and shape makes it easy to toss into your lunch bag or work tote!

Bento style lunchboxes are especially popular among kids. Their divided sections keep sandwiches separate from other snacks and help prevent leaks, and they are much cooler than traditional kids lunch boxes or lunch bags. But bento boxes aren't only for children. When well-planned, they make a balanced, nutritious, and protein-packed lunch for adults as well.

What do you put in a bento box lunch?

The options for filling your bento box are endless. You can fill them with your favorite snacks, your favorite fruits, an on-the-go charcuterie board, or my favorite: a well-balanced meal that's packed with protein. Protein is vital not only for muscle health and fitness but also for immune system health and healthy aging.

Three Bento Box Recipe Ideas

Here are three high-protein recipe ideas to include in your bento box:

Egg Salad Sandwich

Ingredients

2 slices whole wheat bread
¼ cup fresh spinach
3 eggs
2 tbsp light mayonnaise
1 tsp mustard
1 tsp juice from dill pickles
½ tsp black pepper
½ tsp onion powder
½ tsp garlic powder
Pinch of paprika

Preparation

1. Bring a pot of water to a rolling boil. Add eggs and cook for 15 minutes to hard boil.
2. Carefully remove eggs from boiling water and transfer to an ice bath.
3. Once the eggs are cooled, peel, chop, and place in a bowl.
4. Add remaining ingredients (excluding bread and spinach) and combine well.
5. Serve egg mix atop bread slices as a sandwich with fresh spinach.

Nutritional Values

Calories: 477
Protein: 28 g
Carbohydrates: 35 g
Fat: 25 g

Oven Roasted Turkey with Cheese

Ingredients

4 oz oven-roasted turkey, deli sliced
2 oz gouda cheese

Preparation

1. Cut cheese into cubes.
2. Roll lunch meat and serve alongside cheese.

Nutritional Values

Calories: 302
Protein: 31 g
Carbohydrates: 4 g
Fat: 18 g

Teriyaki Chicken

Ingredients for 4 servings

1 lb. chicken, chopped
1 tbsp olive oil
1 onion, chopped
½ cup mushrooms, chopped
1 cup broccoli, chopped
1 cup teriyaki sauce

Preparation

1. Add olive oil to a large skillet and heat on high heat. Reduce to medium-high and cook onions, mushrooms, and broccoli until softened.
2. Add in chicken and cook until chicken is lightly browned.
3. Next, stir in teriyaki sauce and coat evenly.

Nutritional Values per serving

Calories: 224
Protein: 28 g
Carbohydrates: 19 g
Fat: 4 g

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Assembling your bento box

Once you have a main recipe for your bento box lunch which will serve as your primary source of protein, the portion dividers in a bento box make it easy to add your favorite fruits, veggies, or side pairings for a full meal. Some excellent side pairing ideas include:

1. Cucumber slices

2. Carrot sticks

3. Greek yogurt mixed with peanut butter

4. Rice with green onions

5. Grapes

6. Pretzels with almond butter

7. Chocolate chips

8. Orange wedges

Adding a protein bar to your bento box is another way to get more of this vital macronutrient in your diet. But shop carefully—many snack bars are filled with empty calories. Life Extension's Wellness Bars contain 8 grams of fiber and 12-16 grams of protein, helping you achieve your wellness goals without sacrificing the occasional snack.

For even more recipes, check out our avocado lunch box ideas or mason jar salads, which are flavorful and just as easy to make as a bento box lunch. Our high-protein salad recipes can also help you fill your bento box.

How to choose a bento box

Bento box meals are not only easy to prepare and grab-and-go, but there are also a variety of options when choosing a bento box. These divided lunchboxes come in silicone, stainless steel and plastic form. Some have removable, lidded containers ideal for packing dressing or sauce without leaks. Others include utensils or chopsticks or have a section for you to pack your own utensils.

Some bento style kids lunch boxes include space for an ice pack so food stays chilled, and a few of the silicone styles collapse flat for storage. Many stainless steel and silicone styles are dishwasher safe, which adds to their convenience. Select the bento style that fits your lifestyle and will set you and your family up for success.

Can bento box lunches support healthy weight management?

Healthy weight management depends on a variety of factors, including lifestyle, activity level, health concerns and dietary patterns. What works for some may not work as well for others because of these factors.

One thing we can control, however, is what we're eating for lunch. Mindful portions support healthy weight management, and a bento box is an excellent way to portion out various parts of a meal. This type of meal prep also encourages well-balanced and nutrient-dense meals, as the various compartments of your bento box can help you include different macronutrients and micronutrients found in fruits, vegetables, nuts and dairy.

References

• Flanagan EW, et al. "New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium." Obesity (Silver Spring). December 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10915908/
• "Portion control for weight loss." Mayo Clinic. September 2023. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/portion-control/art-20546800
• "Protein in diet." MedlinePlus. April 2023. https://medlineplus.gov/ency/article/002467.htm