Let’s talk LUNCH. As a work-from-home girlie, I kinda neglected my midday eats for a while. It’s just too easy to take 5 steps over to the kitchen, grab chips and salsa, and call that “good enough”. SO, I am getting back on the packed lunch train, and taking you along with me.
Planning lunches ahead of times helps you to be intentional about your choices, and create a plan for how you will be fuelling your body for the day. If you are like me and you’re training for a sport (or three sports), or hitting the gym, you know how important it is to be getting enough carbs to fuel the workouts, and enough protein to recover from them. I’m going to share some of my favourite high-protein additions to my lunch boxes, as well as some nourishing carb options, and satisfying treats.
Now, for the boxes themselves… you can use the Tupperware you already have. OR you can buy fun new ones like I did, to make things more exciting. I like that there are 5 compartments, so I can easily categorize what I’m packing. I also gave myself a bit of an excuse for buying the new containers, since I’m on meds that have a terribly annoying side effect of suppressing my appetite. Getting in the necessary calories can be a bit of a struggle, so anything I can do to make my meals look a bit more enticing and easy to eat, helps me to keep up with my nutritional needs, especially in the protein and carb department for my training sessions.
These are the containers I have: Bento Box Set. A set of 4, in different cutie colours 🙂
When it comes to arranging the five compartments in my bento box, I’ve got a bit of a system going on. First off, there’s always room for a fun snack because who doesn’t love a little pick-me-up in the middle of the day?? And sometimes I need a little kick to get the appetite going. Then, I make sure to dedicate one or two compartments to veggies – gotta get those vitamins and fibres in! The next slot is reserved for carbs to keep my energy levels up, followed by a protein-focused section to help with muscle recovery. It’s a simple strategy, but it ensures I’m hitting all the nutritional bases while keeping lunchtime interesting and satisfying.
Some ideas for each compartment:
Veggies:
- Bell Pepper Strips: Slice up red, yellow, and green bell peppers for a burst of colour and crunch.
- Cherry Tomatoes: These little gems add a juicy and flavourful element.
- Cucumber Slices: Cool and refreshing, cucumber slices are one of my fav additions.
- Carrots (baby or sliced): Convenient, sweet, and crunchy.
- Snap Peas: A crisp and slightly sweet option.
- Celery Sticks: I don’t like celery so you’ll never see this in my boxes. But it’s a good idea!
- Broccoli Florets: Raw, steamed, or roasted, for a nutrient-packed treat.
I usually mix and match these veggies to create a colourful and nutritious assortment!
Protein-focused:
- Tuna Salad: Mix canned tuna with a bit of mayo or Greek yogurt (I like to add Sweet Thai Chili Sauce too!), and add in diced bell peppers or pickles for extra crunch.
- Hummus: A nice smooth dip for the veggies or crackers.
- Greek Yogurt with Peanut Butter: A delicious and creamy combination, and I like to top it with some berries, and will typically add granola chunks to a diff dry compartment to toss on top.
- Pepperettes/Salami/Deli Meat and Cheese: Chopped up pepperettes or sliced salami or rolled up deli meats with some cheese slices, eaten alone or paired with crackers are a nice savoury add.
- Hard-Boiled Eggs: Simple, convenient, and a great source of protein. Sprinkle some salt and pepper for extra flavour.
- Quinoa Salad with Feta: Mix cooked quinoa with feta cheese, cherry tomatoes, and a drizzle of balsamic dressing for a tasty and simple protein-packed salad.
- Beef Jerky: For a bit of added chewy goodness.
- Egg Salad: Mash hard-boiled eggs with a bit of mayo or Greek yogurt, mustard, and seasonings for a classic and protein-rich choice. This is good to pair with large crackers or slices of baguette.
- Chick Pea Salad: Grilled veggies and chick peas make for a nice and simple protein-forward salad.
Feel free to switch it up based on your preferences and create a protein-packed section that keeps you satisfied and fuelled throughout the day!
CARBS:
- Whole Grain Crackers: A versatile and crunchy option that pairs well with various dips.
- Pita Chips: These add a satisfying crunch and work perfectly with hummus or other dips.
- Sweet Potato Crackers: A tasty and slightly sweet alternative to regular crackers.
- Raincoast Crisps: One of my favourites, with a mix of nuts, seeds, and dried fruit for a unique texture and flavour.
- Mini Naan: Sometimes it’s nice to have something soft! Perfect for creating mini sandwiches or enjoying with dips.
- Whole Grain Bread: Slice it into small pieces for dippin, or make mini sandwiches.
- Sliced Baguette: A simple and versatile choice that makes the lunch box feel like a fancy charcuterie board.
Treats (but with protein!):
- Chocolate-Covered Almonds: One of my go-to’s, since I love chocolate but you also get the added bonus of protein from the almonds.
- Homemade Protein Bites: I make some bangginnnn protein bites. Will drop the recipe down below! They’re packed with oats, peanut butter, protein powder, and other goodies.
- Dark Chocolate: A small piece of dark chocolate will satisfy your sweet tooth (and it also has antioxidants!). I usually just tuck these away along with other treats hehe.
- Protein Bars: Choose a flavour you enjoy for a convenient and tasty protein-packed treat. Or make your own – try my recipe for Biker’s Peanut Butter Bars!
- Yogurt-Covered Pretzels: A delightful combination of sweet and salty that adds a playful twist to your treat compartment.
- Trail Mix with Dark Chocolate: Combine nuts, seeds, and dark chocolate pieces for a flavourful and energy-boosting mix.
- Fruit and Nut Clusters: Create clusters by combining dried fruits and nuts with a drizzle of melted dark chocolate. Kinda like all those trendy Instagram reels!
- Protein Banana Bread: Slice up some Chocolate Protein Banana Bread for a tasty treat.
Wildcards:
- Peanut Butter Banana Wrap: Spread peanut butter on a whole grain wrap, add banana slices, and roll it up.
- Caprese Skewers: Alternate cherry tomatoes, fresh mozzarella balls, and basil leaves on small skewers for a mini Caprese salad.
- Vegetable Spring Rolls: Roll up a mix of colourful veggies and vermicelli noodles in rice paper, and serve with a tasty peanut dipping sauce.
- Chicken Lettuce Wraps: Fill lettuce leaves with seasoned chicken, julienned veggies, and a drizzle of your favourite sauce or salsa.
- Stuffed Bell Peppers: Fill halved bell peppers with a mixture of quinoa, black beans, corn, and salsa for a colourful and satisfying main.
- Sushi Rolls: Make simple sushi rolls with your choice of veggies, protein, and sushi rice for a fun addition.
- Leftovers: Sometimes, the large compartment just gets dinner leftovers. But I like to try to keep it to stuff that doesn’t need to be reheated, since it can be tricky with so many different treats in different cubbies.
And there you have it friends – a bento box brimming with delicious possibilities to transform your lunches. From vibrant veggies to protein-packed delights and carb-loaded goodies, these ideas aim to make your midday meal a well-rounded affair that will keep you fuelled up for the day.
I know that one of the hardest parts of packing a lunch can be coming up with ideas, so I will continue to upload pics of my lunches as I make them for further inspiration 🙂 Here’s a couple so far:
OH, and here’s my recipe for Protein Energy Bites:
Classic Protein Energy Bites
Ingredients
- 100 grams rolled oats
- 45 grams shredded coconut
- 60 grams dark chocolate chips
- 2 Tbsp chia seeds
- 60 grams protein powder (2 scoops)
- 180 grams smooth peanut butter
- 50 grams maple syrup (or honey)
Instructions
- In a large mixing bowl, combine the rolled oats, shredded coconut, chocolate chips, chia seeds, protein powder, peanut butter, and maple syrup. Use a spatula or your hands to mix the ingredients thoroughly. The mixture should be sticky and hold together easily.
- Take small portions and roll them into bite-sized balls using your hands. You can adjust the size based on your preference. I usually go for around golf ball size.
- Place the energy bites in an airtight container and store them at room temperature.
Notes
- The whole bowl has 230 grams of carbs, and 104 grams of protein. So if you make 46 balls, each one has 5 grams of carbs and 2.3 grams of protein. To calculate the specific value, take the total (ex: 104 grams protein) and divide it by the number of balls you rolled. So if you rolled giant balls and made only 26 of them, they would each have 4 grams of protein (104/26=4).
- These energy bites can be stored in an airtight container on the counter for up to two weeks.
- If you want to extend their shelf life, consider freezing them. Place the bites on a tray in the freezer until firm, then transfer them to a freezer-friendly bag or container. They can be stored in the freezer for up to two months.
- Peanut Butter: Feel free to use any nut or seed butter that suits your taste or dietary preferences, such as almond butter, sunflower seed butter, or cashew butter.
- Protein Powder: Choose a protein powder flavour that complements the other ingredients. Vanilla or chocolate-flavoured protein powders work well in this recipe.
- Maple Syrup: Honey or agave nectar can be used as substitutes for maple syrup. Adjust the quantity based on your desired sweetness level.
- Chocolate Chips: Experiment with different types of chocolate chips, such as dark chocolate, milk chocolate, or even white chocolate. You can also use chopped nuts or dried fruit as an alternative.
- Get creative with add-ins! Consider incorporating chopped nuts, dried fruits (like raisins or cranberries), or even a sprinkle of cinnamon for extra flavour.
- Adjust the sweetness by adding more or less maple syrup, depending on your taste preferences.
- For a crunchy texture, you can use crunchy peanut butter, or add in crushed nuts.
- If the mixture is too dry and crumbly, add a bit more peanut butter or maple syrup to help it bind together.
- To make the rolling process easier and avoid sticky hands, lightly dampen your hands with water before shaping the mixture into balls.
