It’s that busy time of year again! With school back in full swing, extracurriculars starting and busy work schedules, it can be tough finding the time to pack a healthy and nutritious lunch…and finding the time to eat it! Having set meals throughout your day will ensure you avoid that 3pm slump. 

That’s why lunch box or “bento box” meals are great – they’re easy to prepare, easy to eat and totally customizable. Here’s the key formula: protein + fibre-rich carbohydrate + fruits and veggies + sweet or savoury treat.

Check out our blog for an ultimate guide for packing nutritious lunches for the whole family!

Ingredients

Protein List

  • Boiled eggs
  • Tuna, chickpea or chicken salad
  • Canned salmon or sardines
  • Deli meat
  • Cubed cheese
  • Tofu
  • Greek yogurt or cottage cheese

Fibre-Rich Carbohydrate List

  • Sweet potatoes
  • Rice
  • Quinoa
  • Rye bread
  • Rye crackers
  • Beans and legumes
  • Oatmeal muffins

Fruits and Veggie List

  • Apples
  • Orange slices
  • Grapes
  • Celery
  • Baby carrots
  • Cucumbers
  • Edamame
  • Diced melon

Sweet or Savoury Treat List 

  • Popcorn
  • Dark chocolate
  • Dates
  • Nuts
  • Guacamole
  • Protein balls
  • Homemade granola bars

Box Ideas

  • Pescatarian: tuna salad + bell peppers and apple slices + whole grain crackers + protein peanut butter cups
  • Vegetarian: boiled eggs and cheese cubes + cucumbers and grapes + whole grain crackers + peanut butter oatmeal balls
  • Nut-free: edamame fritters + baby carrots and orange slices + popcorn + nut free granola bars + hummus
  • Gluten-free: chicken salad + celery and strawberries + gluten-free tortilla + chocolate covered dates
  • Vegan: chickpea salad + cucumbers and berries + whole grain pita + vegan protein cookies
  • Sweet + Savoury: Diced cheddar cheese + deli turkey meat + chopped vegetables + hummus + Greek yogurt + cinnamon + granola + fruit

Recipe from Nourished by Nic.