Easy Bento Box Meal Planning for Back to School

With the new rhythm of the school year, meal planning is more important than ever. Having healthy food on hand can make all the difference in how you feel and perform throughout the day.  

Whether you’re headed back to work, school, practice schedules, or just want to improve your routine, meal prepped bento boxes are a great way to keep your energy up. These customizable meal boxes are easy to prep and keep you full of balanced, fresh foods. 

Building Your Box

Each box should include two veggies for fiber and antioxidants, fruit for vitamins and minerals, protein to keep you full, dairy for calcium, and grain for energy. Try prepping your boxes at the start of the week or set up a “bento bar” at home where everyone in the family can build their own. Here’s our guide to help you find the best ingredients for your family:  

• Veggies (pick two): carrots, cucumber, snap peas, cherry tomatoes, snack peppers, cauliflower, broccoli, and leafy greens (spinach, arugula, romaine) 
• Fruit (pick one): Berries, orange slices, grapes, apple slices, banana, kiwi, and avocado 
• Protein (pick one or two): Nuts and nut butters, lunch meat, chicken breast, tuna salad, chicken salad, hummus, egg bites, hard-boiled eggs, and legumes (lentils, beans, peas) 
• Dairy (pick one): Yogurt, cheese, cottage cheese 
• Grains (pick one): Crackers, pita chips, rice, quinoa, pasta, pretzels, oatmeal, and popcorn

Box Examples

Looking for some inspiration to help you get started? Check out some tried and true boxes we recommend: 

The Classic

• Grain: Pretzels 
• Dairy: Yogurt 
• Protein: Peanut butter 
• Fruit: Apple slices 
• Vegetables: Celery and carrots

The Picky Eaters

• Grain: Popcorn 
• Dairy: Cheese cubes 
• Protein: Turkey slices 
• Fruit: Orange slices 
• Vegetables: Cucumbers and red peppers

The Mediterranean

• Grain: Whole grain crackers 
• Dairy: Feta cheese 
• Protein: Hummus and chicken breast 
• Fruit: Grapes 
• Vegetables: Cucumbers and grape tomatoes 

Planning simple, healthy meals to keep your kids fueled throughout the day makes a huge impact. When kids get the right nutritional support, it sets them up for success in the classroom, on the sports field, and at home.

Still need some guidance? Schedule a primary care appointment with a Covenant Health physician near you.