Healthy Bento Lunches for Adults & Kids

5-Healthy Adult Lunch and Bento Box Ideas (Under 500 Calories)

1. Mediterranean Quinoa Bowl

• Ingredients: Quinoa, grilled chicken, cherry tomatoes, cucumber, olives, feta cheese, and a drizzle of olive oil with lemon juice.
• Side: Whole wheat pita bread and hummus.
• Benefits: Balanced with protein, healthy fats, and fiber.

Note:  combine with other lunch boxes for longer work days. 

2. Turkey, Avocado, and Cheese Sandwich

• Ingredients: Whole grain bread, sliced turkey breast, avocado, and Swiss cheese.
• Side: Almonds and an apple. Cucumber slices
• Benefits: Combines protein, healthy fats, and whole grains.

3. Chicken Caesar Wrap

• Ingredients: Whole wheat wrap, grilled chicken, romaine lettuce, Parmesan cheese, and Caesar dressing.
• Side: Greek yogurt with honey and berries.
• Benefits: Provides protein, calcium, and healthy carbs.

4. Salmon and Brown Rice Bento

• Ingredients: Baked salmon, brown rice, steamed broccoli, and sliced almonds.
• Side: Carrot sticks with a side of ranch dressing.
• Benefits: Omega-3s from salmon, whole grains, and fiber.

5. Greek Salad with Grilled Shrimp

• Ingredients: Mixed greens, grilled shrimp, cherry tomatoes, cucumber, olives, red onion, feta cheese, and a vinaigrette dressing.
• Side: Whole wheat crackers or rice
• Benefits: High in protein, healthy fats, and antioxidants.

Healthy Kids Lunch and Bento Box Ideas

1. Turkey and Cheese Pinwheels

• Ingredients: Whole wheat tortillas, turkey slices, cheddar cheese, and spinach rolled and sliced into pinwheels.
• Side: Baby carrots with ranch dressing and grapes.
• Benefits: Fun to eat and packed with protein and calcium.

2. Peanut Butter and Banana Sandwich

• Ingredients: Whole grain bread, natural peanut butter, and sliced banana.
• Side: String cheese and apple slices.
• Benefits: Balanced with protein, healthy fats, and fruit.

3. Chicken and Cheese Quesadilla

• Ingredients: Whole wheat tortilla, shredded chicken, cheddar cheese, and spinach.
• Side: Sliced bell peppers and salsa for dipping.
• Benefits: A good mix of protein, calcium, and veggies.

4. Mini Pita Pockets

• Ingredients: Mini whole wheat pita pockets filled with hummus, cucumber, and sliced turkey.
• Side: Greek yogurt with honey and strawberries.
• Benefits: Protein and fiber-rich meal with a sweet side.

5. Almond Butter and Jam Sandwich

• Ingredients: Whole grain bread, almond butter, and natural fruit jam.
• Side: Baby bell cheese and orange slices.
• Benefits: Combines protein, healthy fats, and whole grains.

These meals offer variety and balance, providing healthy carbs, fats, and proteins suitable for both adults and children.

Adult Lunch and Bento Box Ideas (Under 500 Calories)

Gluten-Free, Dairy Free and Nut Free Ideas.

1. Grilled Chicken and Quinoa Salad

• Ingredients: Grilled chicken breast, cooked quinoa, mixed greens, cherry tomatoes, cucumber, and avocado slices.
• Dressing: Lemon vinaigrette (olive oil, lemon juice, mustard).
• Macros: High in protein, healthy fats from avocado, and complex carbs from quinoa.

2. Turkey and Veggie Wrap (Gluten-Free)

• Ingredients: Gluten-free tortilla, sliced turkey breast, spinach, shredded carrots, avocado, and hummus (or a dairy-free spread).
• Side: Sliced bell peppers and apple slices.
• Macros: Balanced with protein from turkey, healthy fats from avocado, and fiber-rich veggies.

3. Salmon and Sweet Potato Bento

• Ingredients: Baked salmon, roasted sweet potatoes, steamed broccoli, and a small side of mixed greens.
• Dip: Dairy-free tzatziki (cucumber, garlic, lemon, and dairy-free yogurt).
• Macros: Protein from salmon, healthy carbs from sweet potato, and fiber from veggies.

Kid-Friendly Nut-Free, Dairy-Free, Gluten-Free Lunch and Bento Box Ideas

1. Chicken and Veggie Skewers

• Ingredients: Grilled chicken chunks, cherry tomatoes, cucumber slices, and bell pepper pieces on skewers.
• Side: Gluten-free crackers with a dairy-free dip (hummus or guacamole) and apple slices.

2. Gluten-Free Pasta Salad

• Ingredients: Gluten-free pasta, diced chicken, cherry tomatoes, olives, and dairy-free pesto.
• Side: Carrot sticks and a mandarin orange.

3. Turkey and Avocado Roll-Ups

• Ingredients: Sliced turkey breast rolled with avocado slices and cucumber.
• Side: Gluten-free pretzels and mixed fruit (berries, melon).

4. Rice Paper Rolls

• Ingredients: Rice paper wraps filled with shredded chicken, lettuce, cucumber, carrots, and a bit of rice noodles.
• Dip: Soy-free tamari dipping sauce.
• Side: Grapes and sliced veggies (celery sticks).

5. Ginger Beef Stir-Fry with Rice (Adult or Kid-Friendly)

• Ingredients: Lean beef strips, cooked jasmine or brown rice, stir-fried mixed vegetables (such as bell peppers, broccoli, and carrots), fresh ginger, garlic, soy sauce, and a touch of honey.
• Side: Cucumber slices and a small mandarin orange (for kids) or a mixed green salad (for adults). or apple

Substitution List for Gluten-Free and Dairy-Free Eating

• Gluten-Free Substitutes:
• Bread/Tortillas: Use gluten-free bread or tortillas (corn tortillas, rice paper).
• Pasta: Swap regular pasta with gluten-free options (brown rice pasta, quinoa pasta).
• Soy Sauce: Use tamari instead of soy sauce.
• Dairy-Free Substitutes:
• Milk: Use almond, coconut, or oat milk.
• Cheese: Use dairy-free cheese made from coconut, almond, or cashews.
• Yogurt: Use coconut or almond-based yogurt.

These ideas provide balanced nutrition with healthy carbohydrates, fats, and proteins, while accommodating gluten-free, dairy-free, and nut-free needs for both adults and children.

Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com

Ph. 780-814-2983