Body Force Fitness

This week we are going to take a look at another great meal on the go idea, the Bento Box or Bento. The recipes that are included below are just a small example of what you can do with a bento box. Bento Boxes are a great way to prepare a bunch of healthy snack or lunch ahead of time. this allows you to control your food consumption during the rather than allowing the day to control your food consumption.

What is Bento or Bento Box

Bento is a single take-out or home-packed meal common in Japanese culture. A traditional bento Holds rice or noodles, fish or meat, with pickled or cooked vegetables in a segmented “box” container. These containers come in a wide range of materials and styles to fit almost any need.

Bento are typically ready and available in many places throughout Japan including convenience stores, bento shops, railway stations and department stores. However most Japanese homemakers prefer to spend the time and energy to carefully prepare bento for their family at home.

Paleo Breakfast Bento Box

Breakfast Bento Box

Bento boxes are the perfect way to bring breakfast to the office—especially on those days when you’re running a little late. Bypass the carbs with this Paleo version containing fresh fruit, jerky, a hard-boiled egg, and almonds.


  • ½ Cup Fresh Berries; Raspberries, Blueberries, Strawberries, basically whatever is in season.
  • 1 Serving Tender Beef or Turkey Jerky
  • 1 Serving of flavored Almond (Cocoa or cinnamon for example)
  • 1 Hard Boiled Egg

To Prepare

Use a container that already has compartments or use silicon muffin cups to hold items separate from each other. Place jerky and nuts in separate cups, then cut the hardboiled egg in half place berries in container and place egg on top. You are ready to go.

Burrito Bowl Bento Box

Burrito Bento Box

The burrito bowl bento is packed with protein from the black beans and pulled pork, which will keep you full until dinner. Bonus: It’s a great way to use leftover veggies you have already chopped up. Use a 2 layered container.


  • ½ cup of Cooked Rice or Rice Quinoa mix
  • ¼ cup of black beans
  • ¼ cup shredded meat (Beef, Pork or Chicken)
  • Chopped Tomoato
  • Shredded cheddar cheese
  • Crumbled tortilla chips
  • Diced avocado
  • Salsa

To Prepare the Bento

In the bottom container combine the rice, beans and meat. This container can be heated up separately from the top layer.

In the top container use silicon muffin papers to hold the tomato, avocado, cheese, chips and salsa separate until ready to eat.

Heat the ingredients of the bottom container then top with items from the top.

Salami and Cheese Bento Box

Meat and Cheese Bento Box

Move over Lunch-ables, your go-to lunch from elementary school just got an adult makeover. Between the salami, cheeses, and crunchy veggies, we guarantee you’ll be the envy of the break room. This bento provides several options that will help you stay on track of your nutrition goals withouthaving to eat the same old thing everyday.


  • Salami, pepperoni, or other lunch meat
  • Cheese
  • Whole grain Crackers
  • Vegetables (Carrots, Celery, Snow Peas)
  • Fresh Fruit (Grapes, Berries, Cherries) or Dried Fruit

To Prepare

In a segmented container or unsegmented with silicon muffin cups. Place fruit in one compartment or in one muffin cup. Place the vegetables in another compartment or muffin cup. In the large compartment or remaining space, place the meat, cheese and crackers. This bento box is now ready to go.



For more healthy recipes like this check out our other blog posts at:


If you are ready to make a move to start your journey to a more fit and healthier version of you, sign-up for our 14-day Kickstart program by filling out the form below.


[wufoo username=”bodyforcefitness” formhash=”z18uk5l1050m8wj” autoresize=”true” height=”823″ header=”show” ssl=”true”]



Recipes in this week’s blog came from the following websites:





Leave a Comment