Keto Bento Boxes: Packing A Week Of Healthy Lunches

Bento boxes are a staple of Japanese cuisine, traditionally filled with rice or noodles, fish or meat, and a variety of pickled or cooked vegetables. They are a balanced meal and can be adapted to fit a wide range of dietary restrictions, including keto. Creating a 7-day keto bento box meal plan involves choosing an assortment of healthy, low-carb ingredients that are convenient and do not need to be heated up. Here are some ideas for a week's worth of keto bento boxes:

Day 1:

- Tempeh bacon

- Fruit

- Coconut chips

- Avocado tomato salad

- Veggie egg salad

Day 2:

- Brussels chips

- Thai lettuce wrap

- Berries

- Nuts

- No-bake coconut bars

Day 3:

- Radish chips

- Buffalo chicken celery

- Energy balls

- Veggie guac

- Olives

Day 4:

- Deli turkey roll-ups with cream cheese and ranch seasoning

- Bell peppers

- Cucumber

- Strawberries (or other berries)

- Cheddar cheese

- Pecans

Day 5:

- Antipasto salad

- Cheese

- Olives

- Avocado

- Hard-boiled eggs

- Veggies

Day 6:

- Tuna salad

- Peanut butter celery sticks

- Nuts

- Berries

- Cheese

- Cucumber slices

Day 7:

- Smoked salmon

- Guacamole

- Nuts

- Berries

- Charred broccoli

Keto-friendly bento box ingredients

A traditional bento box is a staple in Japanese cuisine, typically containing rice or noodles, fish or meat, and a variety of pickled or cooked vegetables. However, with some adjustments, it can be made keto-friendly. Here are some ideas for keto-friendly bento box ingredients for a 7-day meal plan:

Day 1:

• Deli meat, such as turkey or chicken slices, can be used as a wrap for cheese and vegetables. Roll up three slices of deli turkey with three slices of cheddar cheese. You can also switch up the cheese with options like provolone or dill Havarti throughout the week.
• Include half an avocado, cucumber slices, blueberries, and almonds as sides.

Day 2:

• Hard-boiled eggs are a convenient and nutritious option for your bento box. Pack two hard-boiled eggs with some salt and pepper.
• Accompany the eggs with half an avocado, cucumber slices, French onion dip, and a piece of string cheese.

Day 3:

• Zoodles (zucchini noodles) and meatballs is a keto-friendly take on spaghetti and meatballs. Pack three chicken meatballs with zoodles tossed in lemon juice and olive oil.
• Add some cubed cheddar cheese, roasted almonds, and a Babybel cheese for a well-rounded meal.

Day 4:

Chicken sausage is a fast and versatile option. Slice up a chicken sausage and pack it with some guacamole, radishes, French onion dip, and almonds.

Day 5:

Create a pepperoni picnic box by packing pepperoni slices, half an avocado, celery sticks, French onion dip, and cubed cheddar cheese.

Day 6:

• Smoked salmon and cream cheese roll-ups: Spread cream cheese onto thin slices of smoked salmon and roll them up. Cut them into bite-sized pieces if desired.
• Include zoodles tossed in lemon juice and olive oil, cucumber slices, cherry tomatoes, and almonds for a complete meal.

Day 7:

Tempeh bacon, fruit, coconut chips, avocado tomato salad, and a veggie egg salad. The salads can be prepared ahead of time to save time.

Bento box assembly

Bento boxes are a staple of Japanese cuisine, traditionally filled with rice or noodles, fish or meat, and a variety of pickled or cooked vegetables. They are a balanced meal and can be adapted to fit a range of dietary restrictions, such as keto.

Day 1

• Mix cream cheese with ranch seasoning.
• Spread the mixture on deli turkey slices.
• Top the turkey slices with sliced bell peppers and cucumber.
• Roll up the turkey slices and cut them into bite-sized pieces.
• In a bento box, pack the turkey roll-ups with strawberries (or other berries), cheddar cheese, and pecans.

Day 2

• Prepare tempeh bacon, avocado tomato salad, and a veggie egg salad in advance.
• In a bento box, pack the tempeh bacon, salad, and veggie egg salad together.
• Add coconut chips and fruit to the bento box.

Day 3

• Prepare brussels chips, a Thai lettuce wrap, and no-bake coconut bars in advance.
• In a bento box, pack the brussels chips, wrap, and bars together.
• Add berries and nuts to the bento box.

Day 4

• Prepare radish chips, buffalo chicken celery, and energy balls in advance.
• In a bento box, pack the radish chips, buffalo chicken celery, and energy balls together.
• Add veggie guac and olives to the bento box.

Day 5

• Roll up slices of smoked salmon with cream cheese.
• Cut the roll-ups into bite-sized pieces.
• In a bento box, pack the smoked salmon roll-ups with zoodles (zucchini noodles) tossed in lemon juice and olive oil.
• Add cucumber slices, cherry tomatoes, and almonds to the bento box.

Day 6

• Cut cold cut slices of meat (such as turkey or ham) into strips.
• Cube some cheese.
• In a bento box, pack the meat and cheese with avocado, cucumber slices, and berries.

Day 7

• Prepare prosciutto-wrapped asparagus and a creamy dip in advance.
• Hard-boil some eggs.
• In a bento box, pack the prosciutto-wrapped asparagus, dip, eggs, grape tomatoes, and fruit.

Feel free to get creative and make substitutions to suit your taste preferences and dietary needs. You can also add extra ingredients or sides, such as carrots, celery sticks, or cauliflower rice.

Bento box nutritional value

Bento boxes are a staple in Japanese cuisine, traditionally filled with rice or noodles, fish or meat, and a variety of pickled or cooked vegetables. They are balanced meals and can be adapted to fit a range of dietary requirements.

A keto bento box is a tasty and filling meal that will keep you full until the late afternoon. This type of bento box is low-carb and contains a mix of fruits and vegetables, such as peppers, cucumbers, strawberries, and other berries, alongside protein-rich foods such as turkey, ham, chicken, or eggs.

The nutritional value of a keto bento box is impressive. They provide a good amount of protein and essential fatty acids, as well as dietary fiber, vitamins, minerals, and antioxidants. The addition of foods like cream cheese, cheddar cheese, and pecans or other nuts, ensures a good intake of healthy fats, including saturated and monounsaturated fats.

Keto bento boxes are highly customisable, and you can easily swap ingredients to suit your preferences or requirements. For example, you can replace turkey with other lunch meats, such as ham or chicken, or add in keto-friendly substitutes like cauliflower rice.

Bento box customisation

The fun part about bento boxes is that you can customise them to your liking. The sky's the limit when it comes to customisation, as long as you stick to a few basic principles to keep the box keto-friendly. This includes opting for low-carb fruit and veggie options, such as berries, peppers, cucumbers, celery, and avocado, and healthy fats, like nuts, seeds, and cheese.

For example, you could include three slices of deli turkey with a cream cheese and ranch seasoning spread, topped with sliced bell peppers and cucumbers. Roll up the turkey slices and cut them into bite-sized pieces, then pack them with a quarter cup of berries, a quarter cup of cheddar cheese, and a quarter cup of pecans or other nuts of your choice.

If you're craving something crunchy, try making bacon chips by tearing a few slices of bacon into large pieces and baking them until crisp. Dip them into guacamole for a tasty, keto-friendly treat. You could also add some hard-boiled eggs and string cheese on the side.

For those who enjoy seafood, smoked salmon is a great option. Spread cream cheese onto thin slices of smoked salmon to create handheld roll-ups. You can pack these with zoodles (zucchini noodles) tossed with lemon juice and olive oil, cucumber slices, cherry tomatoes, and almonds.

If you're looking for a vegetarian option, try a Greek Salad and Hard-Boiled Egg bento box. Combine a bright Greek salad loaded with veggies, such as cucumbers, tomatoes, and olives, with simple yet nutritional snacks like hummus, celery sticks, and a hard-boiled egg.

Keto-friendly rice alternatives

Rice is a staple in many diets, but it can be challenging to fit it into a keto diet due to its high carbohydrate content. Luckily, there are several keto-friendly alternatives that can be used instead. Here are some options to consider:

Cauliflower rice

Undoubtedly one of the most popular low-calorie and low-carb rice substitutes, cauliflower rice has a similar look and texture to white rice. It is relatively cheap and packed with health-boosting vitamins, minerals, and antioxidants. You can find it pre-packaged at your local grocery store or make it yourself at home with a cheese grater or food processor.

Shirataki rice (or "Miracle rice")

Made from konjac root, an herb grown in parts of Asia, shirataki rice is free from calories, soy, and gluten. It typically contains between 1 and 3 grams of carbs per serving and is a rich source of fibre. It can be used in any recipe that calls for rice or noodles, such as stir-fries, pilafs, or soups.

Cabbage rice

Cabbage rice can be prepared in the same way as cauliflower rice, using a food processor or cheese grater. Both red and green cabbage are keto-friendly options, with green cabbage having a slightly lower net carb count. It is a great option for stews, fried rice, or as the feature vegetable in a keto bowl.

Shelled hemp seeds

Shelled hemp seeds, also known as hemp hearts, are a great way to mimic the taste and texture of wild rice and other heartier grains. They are also packed with healthy fats, plant-based protein, and fibre. However, as they are the highest fat rice substitute, be sure not to overdo it, as the fat calories can add up quickly.

Mushrooms

With their earthy umami flavour, mushrooms are a delicious and keto-friendly substitute for rice. Sliced white mushrooms have just 2 grams of carbs per cup, but any variety will work. Simply sauté a cup or two of diced mushrooms in a pan with some butter to bring out their rich flavour. You can even combine them with other low-carb rice alternatives to switch up the flavour and texture of your meals.

Other alternatives

While not as common, there are a few other keto-friendly rice alternatives worth mentioning. These include broccoli rice, rutabaga rice, and hearts of palm rice. Broccoli rice is a great option for those on a paleo, low-carb, or keto diet, and it helps to cut down on food waste by using the stems. Rutabaga rice is also an option, but it is higher in net carbs than other substitutes. Hearts of palm rice has a similar texture to rice and is lower in carbs, making it a good choice for those craving the starch-filled grain.

Frequently asked questions