Preparation time: 15 minutes

Cooking time: 15 minutes

Total time: 30 minutes

Number of food types: 3

Serving size: 1 

Ingredients:

• 100g whole wheat pasta
• 100g cooked chicken breast, shredded
• 1/4 cup hummus
• Cherry tomatoes, sliced (for garnish)
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)
• Salt and pepper to taste

Equipment required:

• Saucepan
• Strainer
• Skillet
• Cutting board
• Knife
• Bento box

Preparation instructions:

1. Cook whole wheat pasta according to package instructions until al dente. Drain and set aside.
2. In a skillet, heat a small amount of oil over medium heat. Add shredded cooked chicken breast and sauté until heated through.
3. Once the pasta and chicken are cooked, assemble the lunch box by placing the cooked pasta in one compartment and the shredded chicken in another.
4. Spoon hummus into a separate small container and place it in the lunch box alongside the pasta and chicken.
5. Garnish the pasta with sliced cherry tomatoes and chopped fresh parsley for added flavor and color.
6. Season with salt and pepper to taste and add lemon wedges for squeezing over the dish before eating.

Serving suggestions:

• Enjoy the hummus chicken pasta with a side of fresh salad greens or steamed vegetables for a well-rounded meal.

Storage suggestions:

• Store the assembled lunch box in the refrigerator until ready to eat. Consume within 1-2 days for optimal freshness.

Nutritional profile:

• This bento box provides a balanced combination of carbohydrates from whole wheat pasta, lean protein from chicken breast, and healthy fats and fiber from hummus. Cherry tomatoes add vitamins and antioxidants, while parsley provides additional flavor and nutrients. 

Preparation time: 15 minutes

Cooking time: 20 minutes

Total time: 35 minutes

Number of food types: 4

Serving size: 1 

Ingredients:

• 100g soba noodles
• Broccoli, chopped
• 20g dried kelp (soaked and shredded)
• 100g cooked chicken breast, sliced
• Soy sauce (to taste)
• Sesame oil (optional)

Equipment required:

• Saucepan
• Strainer
• Skillet
• Cutting board
• Knife
• Bento box

Preparation instructions:

1. Cook soba noodles according to package instructions. Drain and rinse in cold water. Set aside.
2. In a frying pan, blanch broccoli florets in boiling water for 2-3 minutes, until tender-crisp. Drain and set aside.
3. In a frying pan, heat a small amount of oil over medium heat. Add sliced ​​chicken breast and cook until cooked through and slightly coloured. Add soy sauce to taste.
4. Place cooked soba noodles, blanched broccoli florets, cooked chicken breast slices and soaked kelp shreds in a bento box.
5. You can also drizzle sesame oil over the noodles and garnish with some sesame seeds and chopped green onions for extra flavour and beauty.

Serving suggestions:

• Enjoy it as is in your bento box, or pair it with sauces, miso soup, or other fillings for a complete and satisfying meal.

Storage suggestions:

• Store the assembled bento box in the refrigerator until ready to eat. Consume within 1-2 days for optimal freshness.

Nutritional profile:

• This bento box offers a balanced combination of carbohydrates from soba noodles, fiber and vitamins from broccoli, minerals and iodine from kelp, and lean protein from chicken breast. 

Preparation time: 10 minutes

Cooking time: 15 minutes

Total time: 25 minutes

Number of food types: 4

Serving size: 1 

Ingredients:

• 1 whole wheat pita bread
• 1/4 cup tomato sauce or marinara sauce
• 1/2 cup cooked chicken breast, diced
• 1/4 cup corn kernels (fresh, frozen, or canned)
• 1/4 cup shredded mozzarella cheese
• Optional toppings: sliced bell peppers, onions, olives, or any desired vegetables
• Fresh basil leaves (for garnish)
• Salt and pepper to taste

Equipment required:

• Baking sheet or pizza stone
• Oven
• Knife
• Cutting board
• Spoon
• Grater (for cheese)

Preparation instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the whole wheat pita bread on a baking sheet or pizza stone.
3. Spread tomato sauce evenly over the pita bread, leaving a small border around the edges.
4. Sprinkle diced chicken breast and corn kernels evenly over the tomato sauce.
5. Top with shredded mozzarella cheese and any optional toppings of your choice.
6. Season with salt and pepper to taste.
7. Bake in the preheated oven for 12-15 minutes, or until the cheese is melted and bubbly and the edges of the pita bread are crisp.
8. Remove from the oven and let cool for a few minutes before slicing.
9. Garnish with fresh basil leaves before serving.

Serving suggestions:

• Serve the chicken and corn pita with salad or steamed vegetables for a complete meal. Disposable gloves can be prepared when serving and can be cut into small pieces for serving.

Storage suggestions:

• Store any leftover pizza in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or toaster oven for best results.

Nutritional profile:

• This chicken and corn pita pizza provides a balanced combination of carbohydrates from the whole wheat pita bread, protein from chicken breast, and fiber from corn kernels. Mozzarella cheese adds calcium and protein, while tomato sauce offers vitamins and antioxidants. 

Preparation time: 20 minutes

Cooking time: 25 minutes

Total time: 45 minutes

Number of food types: 6

Serving size: 1 

Ingredients:

• 1 cup cooked rice
• 100g shrimp, peeled and deveined
• 100g minced meat (chicken, pork, or beef)
• 1 egg (cut in half)
• 1 stalk celery, thinly sliced
• 1 green pepper, diced
• Soy sauce
• Sesame oil
• Salt and pepper to taste
• Optional: sesame seeds for garnish

Equipment required:

• Saucepan
• Skillet
• Cooking spoon or spatula
• Cutting board
• Knife
• Bento box

Preparation instructions:

1. Cook rice according to package instructions and let it cool slightly.
2. In a skillet, heat a small amount of oil over medium heat. Add minced meat and cook until browned and cooked through. Season with salt, pepper, and a splash of soy sauce. Remove from skillet and set aside.
3. In the same skillet, add a little more oil if needed and sauté shrimp until pink and cooked through. Season with salt, pepper, and a splash of soy sauce. Remove from skillet and set aside.
4. In the skillet, scramble the egg until fully cooked. Remove from skillet and set aside.
5. In the same skillet, add a little more oil if needed and stir-fry sliced celery and diced green pepper until tender-crisp. Season with salt, pepper, and a splash of soy sauce. Remove from skillet and set aside.
6. Assemble the bento box by placing cooked rice in one compartment and arranging cooked shrimp, minced meat, scrambled egg, sliced celery, and diced green pepper in separate compartments.
7. Optionally, drizzle a little sesame oil over the rice and sprinkle sesame seeds for added flavor and garnish.

Serving suggestions:

• Enjoy the bento box as is or pair it with a side of steamed vegetables or a fresh salad for a well-rounded meal.

Storage suggestions:

• Store any leftovers in an airtight container in the refrigerator and consume within 1-2 days for best quality.

Nutritional profile:

• This bento box offers a balanced combination of carbohydrates from rice, protein from shrimp, minced meat, and egg, as well as fiber and vitamins from celery and green pepper. Seasonings like soy sauce and sesame oil add flavor without excessive calories. 

Preparation time: 10 minutes

Cooking time: 10 minutes

Total time: 20 minutes

Number of food types: 6

Serving size: 1 

Ingredients:

• 1/4 lb (113g) ground beef
• 1 hamburger bun
• 1 slice cheese (cheddar, American, or your choice)
• Lettuce leaves
• Sliced tomatoes
• Sliced onions
• Ketchup, mustard, mayonnaise (optional)
• Salt and pepper to taste

Equipment required:

• Grill or skillet
• Spatula
• Knife
• Cutting board

Preparation instructions:

1. Preheat the grill or skillet over medium-high heat.
2. Divide the ground beef into two equal portions and shape them into burger patties. Season each patty with salt and pepper on both sides.
3. Place the burger patties on the preheated grill or skillet and cook for about 4-5 minutes on each side, or until desired level of doneness is reached.
4. In the last minute of cooking, place a slice of cheese on top of each patty to melt.
5. While the patties are cooking, lightly toast the hamburger bun on the grill or skillet.
6. Once the burger patties are cooked to your liking and the cheese is melted, remove them from the grill or skillet and let them rest for a minute.
7. Assemble the burger by placing a lettuce leaf and sliced tomatoes on the bottom half of the hamburger bun.
8. Place the cooked cheeseburger patty on top of the vegetables.
9. Add sliced onions and any desired condiments such as ketchup, mustard, or mayonnaise.
10. Top with the other half of the hamburger bun and serve immediately.

Serving suggestions:

• Serve the beef cheeseburger with a side of crispy fries, potato chips, or a fresh salad for a classic American meal.

Storage suggestions:

• Enjoy the beef cheeseburger immediately for the best taste and texture.

Nutritional profile:

• This beef cheeseburger provides a good source of protein from the ground beef and calcium from the cheese. Vegetables like lettuce, tomatoes, and onions add vitamins and minerals. The nutritional values may vary depending on the type and size of the burger bun, cheese, and additional toppings used.

Preparation time: 10 minutes

Cooking time: 10 minutes

Total time: 20 minutes

Number of food types: 4

Serving size: 1 

Ingredients:

• 2 slices of bread (white, wheat, or your choice)
• 2 slices of ham
• 1 egg
• 2 tablespoons pork floss
• Butter or cooking oil (for frying)
• Salt and pepper to taste
• Optional: mayonnaise, mustard, lettuce, tomato slices

Equipment required:

• Skillet
• Spatula
• Frying pan
• Toaster (optional)
• Knife
• Cutting board

Preparation instructions:

1. Heat a skillet over medium heat and add a small amount of butter or cooking oil.
2. Crack the egg into the skillet and fry it to your desired level of doneness (e.g., sunny-side up, over easy, scrambled). Season with salt and pepper to taste.
3. While the egg is cooking, lightly toast the bread slices in a toaster or a separate skillet until golden brown.
4. Once the egg is cooked, remove it from the skillet and set aside.
5. In the same skillet, add the ham slices and cook for 1-2 minutes on each side until heated through and slightly browned.
6. Assemble the sandwich by placing one slice of bread on a plate.
7. Place the cooked ham slices on top of the bread, followed by the fried egg.
8. Sprinkle pork floss over the egg.
9. Optionally, add a spread of mayonnaise or mustard on the second slice of bread before placing it on top of the sandwich.
10. Slice the sandwich in half diagonally or vertically, if desired, and serve immediately.

Serving suggestions:

• Serve the ham, egg, and pork floss sandwich with a side of potato chips, fresh fruit, or a small salad for a balanced meal.

Storage suggestions:

• Enjoy the sandwich immediately for the best taste and texture.

Nutritional profile:

• This ham, egg, and pork floss sandwich provide a good balance of protein from the egg and ham, carbohydrates from the bread, and additional flavor and texture from the pork floss. The nutritional values may vary depending on the type of bread and additional toppings used.

Preparation time: 10 minutes

Cooking time: 20 minutes

Total time: 35 minutes

Number of food types: 5

Serving size: 1 

Ingredients:

• 1 cup cooked rice (preferably day-old rice)
• 1/2 cup corn kernels (fresh, frozen, or canned)
• 1/2 cup shredded carrots
• 1/4 cup shredded kelp (soaked)
• 50g ham, diced
• 1 egg
• Soy sauce
• Sesame oil
• Salt and pepper to taste
• Optional: chopped green onions for garnish

Equipment required:

• Skillet or wok
• Spatula
• Cooking oil
• Bowl
• Fork or whisk
• Bento box

Preparation instructions:

1. Heat a small amount of oil in a skillet or wok over medium-high heat.
2. Add the diced ham to the skillet and stir-fry for 2-3 minutes until lightly browned.
3. Add the shredded carrots and shredded kelp to the skillet and continue to stir-fry for another 2-3 minutes until the vegetables are slightly softened.
4. Add the corn kernels to the skillet and stir-fry for an additional 1-2 minutes until heated through.
5. Push the ingredients to one side of the skillet and crack the egg into the empty space.
6. Scramble the egg until fully cooked, then mix it with the other ingredients in the skillet.
7. Add the cooked rice to the skillet and drizzle with soy sauce and a few drops of sesame oil.
8. Stir-fry everything together for 3-4 minutes until the rice is heated through and evenly coated with the soy sauce and sesame oil.
9. Season with salt and pepper to taste.
10. Once the fried rice is ready, transfer it to a bowl and set aside.
11. In the same skillet, fry an egg according to your preference (e.g., sunny-side up, over easy).
12. Assemble the bento box by placing the fried rice in one compartment and the fried egg in another.
13. Optionally, garnish the fried rice with chopped green onions for added flavor and presentation.

Serving suggestions:

• Enjoy the bento box as is or pair it with a side of pickled vegetables or a simple salad for a complete meal.

Storage suggestions:

• Store any leftovers in an airtight container in the refrigerator and consume within 1-2 days for best quality.

Nutritional profile:

• This bento box offers a balanced combination of carbohydrates from rice, protein from ham and egg, and vitamins and minerals from corn, carrots, and kelp.

Preparation time: 10 minutes

Cooking time: 20 minutes

Total time: 35 minutes

Number of food types: 5

Serving size: 1 

Ingredients:

• 1 head of lettuce
• 100 grams of cooked chicken breast, sliced
• 1 egg, halved
• 1 cucumber, sliced
• 1 head of broccoli, diced
• 1/4 cup of shredded carrots
• 1/4 cup of corn kernels
• 2 tablespoons of slivered almonds or walnuts (optional)
• Salad dressing (e.g., balsamic vinegar, ranch dressing, or olive oil and lemon juice)
• Salt and pepper to taste

Equipment required:

• Mixing bowl
• Salad spinner (optional)
• Cutting board
• Knife
• Salad bowl

Preparation instructions:

1. Wash and dry mixed salad greens, broccoli, cucumber, corn kernels, and shredded carrots. If using a salad spinner, spin the vegetables to remove excess water.
2. In a mixing bowl, combine mixed salad greens, diced chicken breast, broccoli, cucumber slices, corn kernels, shredded carrots, and sliced ​​almonds or walnuts (if using).
3. Drizzle salad dressing of your choice over salad mixture and gently toss to coat everything. Season with salt and pepper.
4. Transfer salad mixture to a salad bowl or bento box, making sure it is tightly packed to prevent it from shifting during transport.
5. Cover the bento box or salad bowl with a lid or plastic wrap to keep it fresh until ready to serve.

Serving suggestions:

• Serve the vegetable and meat salad bowl bento as is for a light and refreshing meal. You can also pair it with a side of whole grain bread or crackers for added texture and satisfaction.

Storage suggestions:

• Store any leftover salad in an airtight container in the refrigerator. Keep the salad dressing separate if possible to prevent the salad from becoming soggy. Consume within 1-2 days for the best quality.

Nutritional profile:

• This vegetable and meat salad bowl bento provides a nutritious combination of leafy greens, colorful vegetables, lean protein from chicken breast, and healthy fats from nuts (if included). The salad is rich in vitamins, minerals, and antioxidants, making it a wholesome and satisfying meal option.

Preparation time: 15 minutes

Cooking time: 20 minutes

Total time: 35 minutes

Number of food types: 4

Serving size: 1 

Ingredients:

• 1 grilled chicken breast, sliced
• 1 cup steamed broccoli
• 2 hard-boiled eggs, halved
• 1 cup cooked rice or quinoa
• Soy sauce or tamari (optional)
• Sesame seeds for garnish (optional)
• Salt and pepper to taste

Equipment required:

• Grill or skillet (for grilled chicken)
• Steamer or pot with steaming basket (for steamed broccoli)
• Cooker (for cooking rice or quinoa)
• Cutting board
• Knife
• Bento box

Preparation instructions:

1. Season the chicken breast with salt and pepper. Grill until cooked through, about 6-8 minutes per side, depending on thickness. Let it rest for a few minutes, then slice it into strips.
2. Steam the broccoli florets until tender, about 5-7 minutes. Drain any excess water.
3. Cook the rice or quinoa according to package instructions.
4. Peel and slice the hard-boiled eggs.
5. Once all the components are ready, assemble the bento box by placing the sliced grilled chicken, steamed broccoli, sliced hard-boiled eggs, and cooked rice or quinoa in separate compartments.
6. Optionally, drizzle a little soy sauce over the chicken and rice for extra flavor.

Serving suggestions:

• Serve the grilled chicken, broccoli, and egg bento as is for a balanced meal. You can also add a side of sliced fruits or raw vegetables for additional nutrients and variety.

Storage suggestions:

• Store any leftover bento components separately in airtight containers in the refrigerator. Consume within 2-3 days for the best quality.

Nutritional profile:

• This grilled chicken, broccoli, and egg bento provides a balanced combination of protein from the grilled chicken and hard-boiled eggs, fiber and vitamins from the broccoli, and complex carbohydrates from the rice or quinoa. It's a nutritious and satisfying meal option suitable for lunch or dinner.

Preparation time: 15 minutes

Cooking time: 5 minutes

Total time: 20 minutes

Number of food types: 4

Serving size: 1 

Ingredients:

• 2 cups mixed salad greens (lettuce, spinach, arugula, etc.)
• 1/2 cup shredded carrots
• 1/2 cup cucumber, sliced
• 1/2 cup cooked corn kernels (fresh, frozen, or canned)
• Salad dressing (e.g., balsamic vinegar, Italian dressing, or olive oil and lemon juice)
• Salt and pepper to taste
• Cherry tomatoes, sliced ​​bell peppers, avocado slices (optional)

Equipment required:

• Mixing bowl
• Salad spinner (optional)
• Cutting board
• Knife
• Bento box

Preparation instructions:

1. Wash and dry the mixed salad greens, shredded carrots, and cucumber. If using a salad spinner, spin the greens to remove excess water.
2. In a mixing bowl, combine the mixed salad greens, shredded carrots, sliced cucumber, and cooked corn kernels.
3. Drizzle your choice of salad dressing over the salad mixture and toss gently to coat all the ingredients evenly.
4. Season with salt and pepper to taste.
5. Transfer the dressed salad mixture to a salad bowl or bento box, ensuring it is packed tightly to prevent shifting during transportation.
6. Optionally, add cherry tomatoes, sliced bell peppers, or avocado slices for extra flavor and nutrition.

Serving suggestions:

• Serve the simple vegetarian bento with a side of whole grain crackers or breadsticks for added texture and satisfaction. You can also include a small portion of hummus or Greek yogurt for dipping.

Storage suggestions:

• Store any leftover salad in an airtight container in the refrigerator. Keep the salad dressing separate if possible to prevent the salad from becoming soggy. Consume within 1-2 days for the best quality.

Nutritional profile:

• This simple vegetarian vento provides a nutritious combination of leafy greens, colorful vegetables, and sweet corn kernels. It's rich in vitamins, minerals, and antioxidants, making it a healthy and refreshing meal option.

1.Glass Bento Box

• Glass bento boxes are popular for their environmental friendliness and aesthetics, with the colorful and nutritious meals inside clearly visible. Their sturdy construction ensures durability while being microwave and dishwasher proof, increasing their practicality for everyday use.

2.Stainless Steel Bento Box

• Stainless steel bento boxes are popular for their sturdy construction and excellent heat retention properties, which can keep meals hot or cold for a long time. Stainless steel lunch boxes have a stylish design and an easy-to-clean surface. For those who value durability and versatility, stainless steel is a perfect choice. It is usually dishwasher-safe and resistant to stains and odors.

3.Disposable Bento Box

• Disposable bento boxes are convenient without compromising food safety or portion control, making them ideal for busy meals or events. Their lightweight design and stackable nature simplify storage and transportation, making them ideal for individual and bulk meal preparation. They are also popular in catering and fast food restaurants and are often made of environmentally friendly or plastic materials.

1.Vegetables

• Common choices include lettuce, cucumber, carrot, bell pepper, broccoli and spinach. Vegetables provide vitamins, minerals and dietary fiber. They can be eaten raw, steamed or stir-fried, providing a variety of color and flavor when creating a bento box.

2.Fruits

• Fruits provide natural sugars for energy and are rich in vitamins, antioxidants and fiber. When making lunch boxes, we can add some berries, apple slices, oranges, cherry tomatoes, blueberries and grapes.

3.Plant-Based Protein

Plant-based protein can provide us with essential amino acids, fiber, and healthy fats. Such as beans (such as edamame or chickpeas), tofu, and quinoa. And can be prepared in different ways, such as pickled, grilled, or fried.

4.Meat Protein

Meat protein can provide us with high-quality protein, iron, and essential nutrients needed for muscle function and overall health. Common ones include chicken, beef, pork, fresh shrimp, etc. And there are many ways to prepare it, it can be grilled, baked, or fried.

1.Add Some Healthy Ingredients

• Incorporate nutrient-dense ingredients such as leafy greens, lean proteins, and whole grains to ensure your bento box provides essential vitamins, minerals, and fiber.

2.Pay Attention To The Nutritional Combination Of Various Foods

• Balance carbohydrates, proteins and fats in your lunch to maintain energy levels throughout the day." You can combine complex carbohydrates, proteins and healthy fats from grains or vegetables to promote blood sugar stability and increase satisfaction.

3.Match Ingredients Of Different Colors and Shapes

• Creating visual appeal by choosing ingredients of different colors and textures allows you to include a rainbow of vegetables and fruits, and also maximizes the diversity of nutrients.

4.Serve With Appropriate Seasonings Or Sauces

• Instead of high-sugar or high-sodium condiments, use herbs, spices or homemade dressings to add flavor without sacrificing nutrition. You can also choose low-sodium soy sauce, citrus marinades or yogurt dips to add flavor and moisture to proteins and grains.

5.Use The Right Packaging Containers

• It is best to choose a bento box with compartments to separate different types of food and prevent flavors from mixing. And leak-proof containers are essential for transporting sauces or condiments separately to maintain food quality and prevent spills.

Use Ice Packs When Transporting

• Use ice packs to keep perishable items such as dairy products, meats or cut fruits and vegetables at a safe temperature to ensure that food does not spoil easily. Ice packs also keep food fresh and prevent bacteria from growing, especially in hot weather or when transporting the lunch box for a long time.

1.Can bento boxes be eaten cold?

• Yes, bento boxes are designed to be eaten cold. They typically contain a variety of foods that can be enjoyed at room temperature or chilled, such as salads, fruits, sandwiches, and sushi rolls.

2.Can I make bento boxes the night before?

• Absolutely! Making bento boxes the night before is convenient and ensures you have a ready-to-go meal for the next day. Store them in the refrigerator to keep ingredients fresh until you're ready to eat.

3.How do I keep ingredients from getting soggy and spoiling?

• To prevent ingredients from getting soggy, pack items that release moisture separately from those that absorb it. Use compartmentalized bento boxes to keep wet and dry ingredients separated. Additionally, consider using lettuce or silicone cups to create barriers between different foods.

4.How many compartments should I use in a bento box?

• The number of compartments depends on your preference and the variety of foods you plan to pack. Bento boxes typically come with 2 to 5 compartments. Choose one that suits your meal planning needs, such as separating main dishes, sides, fruits, and snacks.

5.Can bento boxes be heated in the microwave?

• Some bento boxes, especially those made of microwave-safe materials like glass or certain types of plastic, can be heated in the microwave. However, always check the manufacturer's instructions to ensure safety and avoid using bento boxes with metal components in the microwave.

6.What are the differences between bento boxes for kids and adults?

• Kid's bentos are usually smaller in portion size and colorful in design to appeal to younger kids. They may also include fun shapes and compartments for different food groups. In contrast, adult bentos are usually larger in portion size, divided into compartments suitable for a balanced meal, may include a wider variety of flavors and textures. And may be more focused on easy cleanability and durability for everyday use.