So, what’s a Bento Box lunch? Bento boxes are an ancient Japanese traditional style of packed lunches – consisting of several different & diverse items packed together in small, separate, containers or areas. This style has become modern recently because of the minimal prep & cooking required, the diversity in foods that you can choose to pack, and the ease & adaptability of the lunch. There are SO many options when it comes to packing a Bento Box lunch, so keep reading below to see a few of my go-to’s separated by food & nutrient groups!
Vegetables:
8 baby carrots (28 calories)
1 cup bell pepper (31 calories)
1 cup spinach (10 calories)
1 cup celery (14 calories)
1 cup mushrooms (21 calories)
1 cup cauliflower (27 calories)
1 cup green beans (30 calories)
1/2 cup corn (100 calories)
1 cup peas (120 calories)
5-8 broccoli florets (30 calories)
1 cup asparagus (28 calories)
Fruits:
1 medium apple (95 calories)
1 medium banana (105 calories)
2 small kiwis (84 calories)
1 medium pear (101 calories)
1 medium orange (62 calories)
1 avocado (227 calories)
1 cup strawberries (50 calories)
1 cup grapes (104 calories)
1 cup blueberries (84 calories)
1 cup raspberries (64 calories)
1 cup blackberries (62 calories)
1/2 grapefruit (52 calories)
Proteins:
1 cup peas (119 calories)
2 tbsp. peanut butter (188 calories)
24 almonds (165 calories)
34 peanuts (200 calories)
20 cashews (200 calories)
30 pistachios (105 calories)
1 hard boiled egg (78 calories)
2 tbsp. hummus (50-80 calories)
1 cup edamame (189 calories)
1/2 cup greek yogurt (140 calories)
4 slices deli turkey (120 calories)
1 can tuna (180 calories)
1/2 cup chickpeas (135 calories)
1/2 cup black beans (115 calories)
7 cubes of cheese (120 calories)
4 oz. of chicken (180 calories)
Carbs:
1/2 cup cooked brown rice (110 calories)
1 small english muffin (132 calories)
1 slice whole grain bread (80 calories)
1/2 cup pasta (110 calories)
1 medium sweet potato (129 calories)
1 potato (168 calories)
1 cup quinoa (222 calories)
1 cup oatmeal (166 calories)
1/2 cup pretzels (80 calories)
13 super seed crackers (160 calories)
Snacks:
6 mini pickles (10 calories)
1/4 cup dried cranberries (130 calories)
1/4 cup raisins (120 calories)
1 cup boom-chicka popcorn (35 calories)
2 squares dark chocolate (70 calories)
3 tbsp. salsa + 10 tortilla chips (200 calories)
5-10 olives (30-60 calories)
5 dried apricots (100 calories)
Mix and match to find your favorite combinations! Find one that you really like? Make sure to post it on your IG story & tag me (@raceacrossthestates) so I can reshare it & add it to some favorite combos here on the blog!
Happy eating!
Race Across the States 