Packing a healthy and satisfying lunch for work can be a challenge. Enter the bento box meal prep- a convenient and stylish way to portion out a balanced meal. Originally from Japan, bento boxes typically contain rice, protein, and vegetables neatly arranged in compartments. But you can adapt the concept for any type of cuisine or dietary needs.
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Here are 10 yummy and easy bento box meal prep ideas to elevate your office lunch game:
1. Chicken Teriyaki Bento
Start your week off right with this flavorful Japanese-inspired bento:
- Teriyaki glazed chicken breast, sliced
- Steamed white or brown rice
- Steamed broccoli florets
- Sliced cucumber and carrot sticks
- Soy sauce packet for dipping
To make the teriyaki chicken:
- Marinate chicken breasts in store-bought or homemade teriyaki sauce for at least 30 minutes.
- Grill or pan-fry the chicken until cooked through, basting with extra sauce.
- Let cool slightly, then slice.
The combination of sweet and savory teriyaki chicken paired with rice and crisp veggies makes for a satisfying meal. The protein and complex carbs will keep you energized all afternoon.
Pro tip: Cook extra chicken and rice on Sunday to use in multiple bentos throughout the week. Store components separately and assemble them in the morning.
2. Mediterranean Mezze Bento
For a light yet filling lunch, try this vegetarian Mediterranean-inspired bento:
- Hummus
- Falafel (homemade or store-bought)
- Greek salad (tomatoes, cucumbers, red onion, feta, olives)
- Whole wheat pita triangles
- Tzatziki sauce
The variety of flavors and textures in this bento box makes it exciting to eat. The falafel and hummus provide plant-based protein, while the Greek salad adds a fresh crunch.
To make easy homemade falafel:
- Blend chickpeas, herbs, garlic, and spices in a food processor.
- Form into small balls and pan-fry until crispy.
- Let cool before packing.
Pro tip: Make a big batch of falafel and freeze extras for future bentos. They reheat well in the microwave or toaster oven.
3. Protein-Packed Salad Bento for Easy Bento Box Meal Prep
For those watching their carb intake, this protein-rich salad bento hits the spot:
- Mixed greens
- Grilled chicken breast, sliced
- Hard-boiled egg, halved
- Cherry tomatoes
- Sliced avocado
- Crumbled bacon bits
- Ranch dressing (on the side)
The combination of chicken, egg, and avocado provides ample protein and healthy fats to keep you full. The bacon adds a salty crunch, while the ranch dressing ties it all together.
To meal prep this bento:
- Grill several chicken breasts and slice.
- Hard boil a batch of eggs.
- Cook bacon and crumble.
- Store components separately and assemble the salad in the morning.
Pro tip: Pack dressing separately in a small container to prevent soggy greens. Dress the salad right before eating.
4. Sushi Roll Bento
Bring the sushi restaurant to your desk with this fun bento box:
- California rolls (imitation crab, avocado, cucumber)
- Edamame pods
- Pickled ginger
- Soy sauce packet
- Wasabi (optional)
Making sushi rolls at home is easier than you might think:
- Cook sushi rice and season with rice vinegar.
- Lay a sheet of nori on a bamboo mat.
- Spread rice evenly, leaving a border at the top.
- Add fillings in a line across the middle.
- Roll tightly using the mat, wetting the top border to seal.
- Slice into rounds with a sharp knife.
The combination of sushi rolls, edamame, and traditional accompaniments makes for an exciting lunch. The rice and protein will fill you up without weighing you down.
Pro tip: Make extra sushi rolls and wrap them tightly in plastic wrap. They’ll keep in the fridge for 2-3 days.
5. Breakfast-for-Lunch Bento Box
Who says you can’t have breakfast for lunch? This bento brings morning favorites to midday:
- Mini frittatas or egg muffins
- Turkey sausage links
- Roasted breakfast potatoes
- Mixed berries
- Greek yogurt
To make easy egg muffins:
- Whisk eggs with milk, salt, and pepper.
- Add mix-ins like cheese, veggies, or bacon.
- Pour into greased muffin tins.
- Bake at 350°F for 20-25 minutes until set.
This protein-rich bento will satisfy breakfast cravings any time of day. The combination of eggs, sausage, and potatoes provides lasting energy.
Pro tip: Make a big batch of egg muffins and freeze extras. Reheat in the microwave for 30-60 seconds.
6. Taco Tuesday Bento
Bring Taco Tuesday to work with this fun deconstructed taco bento:
- Seasoned ground beef or turkey
- Shredded lettuce
- Diced tomatoes
- Shredded cheese
- Black beans
- Salsa and sour cream (on the side)
- Tortilla chips for scooping
To meal prep the taco meat:
- Brown ground beef or turkey in a skillet.
- Add taco seasoning and water, and simmer until thickened.
- Let cool before portioning into containers.
This interactive bento lets you build your own tacos or taco salad. The variety of toppings makes it customizable and fun to eat.
Pro tip: Pack tortilla chips separately to keep them crisp. Heat the meat if desired before assembling.
7. Buddha Bowl Bento: A Healthy Bento Box Meal Prep Idea
For a nourishing plant-based lunch, try this colorful Buddha bowl bento:
- Quinoa or brown rice
- Roasted sweet potato cubes
- Chickpeas (plain or seasoned)
- Steamed broccoli
- Sliced avocado
- Hummus
- Lemon wedge
The combination of whole grains, legumes, and vegetables provides a balanced mix of protein, complex carbs, and healthy fats. The hummus adds creaminess while the lemon brightens the flavors.
To meal prep this bento:
- Cook a big batch of quinoa or rice.
- Roast sweet potato cubes and chickpeas.
- Steam broccoli until crisp-tender.
- Store components separately and assemble them in the morning.
Pro tip: Drizzle everything with olive oil and sprinkle with za’atar seasoning for extra flavor.
8. Italian Antipasto Bento
Bring the flavors of an Italian appetizer spread to your lunch with this bento:
- Caprese skewers (mozzarella balls, cherry tomatoes, basil leaves)
- Sliced salami and prosciutto
- Marinated artichoke hearts
- Olives
- Breadsticks or crackers
This no-cook bento is perfect for busy mornings. The combination of cheese, cured meats, and marinated vegetables provides a satisfying mix of flavors and textures.
To make easy caprese skewers:
- Thread mozzarella balls, cherry tomatoes, and basil leaves onto small skewers or toothpicks.
- Drizzle with balsamic glaze if desired.
Pro tip: Look for mini mozzarella balls and cherry tomatoes to make assembly easier.
9. Veggie and Hummus Bento
For a light yet filling vegetarian option, try this veggie-centric bento:
- Homemade or store-bought hummus
- Sliced bell peppers
- Baby carrots
- Cucumber slices
- Cherry tomatoes
- Whole wheat pita triangles or crackers
This bento provides a rainbow of vegetables for maximum nutrition. The hummus adds protein and healthy fats to keep you satisfied.
To make easy homemade hummus:
- Blend chickpeas, tahini, lemon juice, garlic, and olive oil in a food processor.
- Add water as needed to reach the desired consistency.
- Season with salt and cumin to taste.
Pro tip: Experiment with flavored hummus like roasted red pepper or garlic for variety.
10. Chicken Pesto Pasta Bento for Quick Bento Box Meal Prep
For a comforting yet nutritious lunch, try this chicken pesto pasta bento:
- Whole wheat pasta tossed with pesto
- Grilled chicken breast, sliced
- Cherry tomatoes
- Fresh mozzarella balls
- Baby spinach leaves
The combination of pasta, chicken, and vegetables provides a balanced meal with protein, carbs, and nutrients. The pesto adds tons of flavor without heavy sauce.
To meal prep this bento:
- Cook pasta according to package directions.
- Toss cooled pasta with pesto sauce.
- Grill chicken breasts and slice.
- Store components separately and assemble them in the morning.
Pro tip: Use leftover rotisserie chicken to save time. Add a squeeze of lemon before eating to brighten the flavors.
Tips for Bento Box Meal Prep Success
Follow these tips to make the most of your bento box meal prep lunches:
- Invest in quality containers with divided compartments to keep foods separate.
- Use silicone cupcake liners or food picks to further divide sections.
- Pack foods tightly to prevent shifting during transport.
- Include a variety of colors, textures, and food groups for visual appeal and nutrition.
- Prep components in advance and assemble them in the morning for freshness.
- Pack sauces and dressings separately to prevent sogginess.
- Include an ice pack to keep perishable items fresh.
- Reheat hot items like meat or grains before packing if desired.
With some planning and creativity, bento boxes can revolutionize your office lunch routine.
The possibilities are endless – mix and match your favorite proteins, grains, and vegetables to create satisfying meals all week. Not only will you save money by bringing lunch from home, but you’ll also have control over portions and ingredients for a healthier midday meal.
One of the biggest advantages of bento box meal prep is how it encourages portion control while keeping your meals visually appealing. By using compartments to separate food groups, you can ensure a balanced ratio of proteins, vegetables, and carbs without the risk of overpacking.
For instance, fill one compartment with a lean protein like grilled chicken or tofu, another with a rainbow of fresh vegetables, and a smaller section with a healthy carb such as quinoa or whole-grain bread. Not only does this method help with mindful eating, but it also makes your lunch feel more like a curated experience rather than just a packed meal.
Bento box meal prep isn’t just for adults; kids love the fun compartments and variety of a bento-style lunch. Get the whole family involved in planning and prepping bentos for school and work. With these 10 delicious ideas as inspiration, you’ll never dread office lunch again. Happy bento-ing!
If you enjoy variety in your meals, don’t miss my Taco Bowl Meal Prep for a flavor-packed lunch.
For more fresh ideas, try my Farm-to-Table Lunch Meal Prep for sustainable and healthy meals.
Looking for protein-rich options? Check out my Chipotle High-Protein Bowl.