Protein Lunch Box

I enjoy bento box lunches and they are usually a good way to eat a high protein lunch on the go, while eating foods you love.

Versatility

The best thing about them is their versatility. You can do any mix whatever you want. You can adapt them to whatever diet you are on or whatever macros you are following. I focus mainly on high protein, complex carbs, and limiting added sugars.

Containers

A good divided container is important. You don’t want your dry foods getting soggy and, let’s be honest, some foods just don’t taste right mixed together. I use a couple of different containers for me depending on if it is a meal box, or just portioned snacks for the day.

The 5 compartment boxes are great for lunches. The one larger compartment is great for a small quinoa salad or cottage cheese. The only limit is your imagination. The 4 compartment boxes are great for portioning out snacks for the day. I often use them to put hummus, veggies, nuts, and some fruit together. It is easier to stick to healthier snacks when they are readily available and convenient.

These containers worked great for my husband and I either at home or taking them to work. Unfortunately they did not hold up to my kids taking them to school. We needed a much stronger seal to withstand that abuse. For them I found these bento boxes that not only have a nice strong seal, they come with utensils and a dip/dressing container too. Another bonus is that it comes in 6 different colors. With 5 kids it is so much easier to tell their stuff apart if they have a different color for each of them. The best part is that all 3 of these types of bento boxes are completely dishwasher safe.

Protein

Now to the point of a protein box which is, of course, protein. Not all proteins are made equal, and I try to focus on lean proteins. The one thing I compromise on is salami. I love salami and can’t give it up, so I balance it out. Instead of just putting that In, I put a small amount in along with another meat. Other great protein sources could include:

• Boiled Egg
• Grilled or Rotisserie Chicken
• Smoked Turkey
• Low Fat Cottage Cheese
• Greek Yogurt
• Shrimp
• Albacore Tuna
• Peanut or Almond Butter
• Cheese:
  • Laughing Cow
  • Babybel
  • Pepperjack
  • Mozerella
  • Cheddar
• Hummus
• Chickpeas
• Black beans

Not all proteins are equal so the important thing is to pick proteins that you both enjoy and align with your goals. I am going to show a sample box that I made recently. While it is not a low calorie food, it was high in protein, and didn’t have any added sugar or simple carbs. It contains low fat cottage cheese with no sugar added diced peaches, laughing cow cheese with whole grain flatbread crackers, Babybel monterey jack wheels, mesquite smoked turkey, italian dry salami, and a few garlic stuffed green olives. It was both satisfying and delicious, and I wasn’t hungry again until dinner.

I often like to put a boiled egg in place of the olives, but that day I was craving something salty. I like to make 2-3 boxes at a time so I always have a lunch ready to go when I need it. I usually use half as much salami as is shown in this image, but ran out of turkey. (Apparently my kids like that turkey too.) The box as shown has 683 calories, 37.9g fat, 35.3g carbs, 46.6g protein. This is probably my highest calorie box, and is reserved for my high calorie days. Lunch also tends to be my biggest meal of the day, so it works for me. I will update soon with a few of my other boxes that are a little lower calorie and show how flexible bento box lunches can be. Until then, try some different options using the foods you like most.