Even if we’re working from home, we’re still busy, and breakfast meal prep can help us feel accomplished & start the day off right.
I love a breakfast bento box. It’s great because you can have it all there ready to go on your way out the door. But it’s easy to get stuck on bento box ideas! Sure, you know you want something protein-packed, but which box recipes are actually good for you?
10 Breakfast Meal Prep Bento Boxes
What Is A Bento Box?
A bento box is a Japanese version of a lunch box that contains a single portion of a balanced meal. It’s an all-in-one box that you can take with you to work and have for lunch or breakfast.
The lunch option usually contains a carb (noodles or rice), a protein source, and vegetables or fresh fruits.
However, as bento boxes became popular all over the world, people started making their own less-traditional versions, as the bento box is the most convenient way to get a delicious and nutritious meal when you’re working and need breakfast or lunch. As I mentioned above, it’s great for bringing with you to work or even for working from home.
They can also work great for meal prep!
General Breakfast Box Meal Prep Tips
Here are some general meal prep tips for breakfast time!
- Are you actually hungry? If you’re not hungry, I would NOT force yourself to eat. Listen to your body’s hunger & fullness cues.
- Assemble the meals as close to when you’re going to eat as possible. This way, your food will stay fresh. So for example, if, in the pictures below, all of the fresh fruit is cut-up, it’s actually best to cut the fresh fruit right before you eat it. I’ve just cut up the fruit ahead of time to make the picture pretty.
- Get some nice containers. These are my faves – but choose ones that you like the look of and help you get excited to meal prep.
If you’re going to meal prep your bento box, cut the fresh fruit right before eating it, and meal prep the rest of the dish.
Diet Adjustments
Follow a certain way of eating? Here are some easy modifications.
- Dairy free? Use or a dairy-free cheese or yogurt – there are so many options in the stores today, which is awesome!
- Don’t have the specific fruit I’ve recommended? Just swap it out for one you have.
- Gluten free? Just use a gluten-free equivalent, like gluten free bagels or bread.
Breakfast Meal Prep Recipes
OK! Here are 10 recipes – let me know which one you like best!
Bagel & PB Box with 1 Tbsp PB
264 Calories
Ingredients:
1 bagel, mini, whole wheat
1 Tbsp peanut butter
1/2 cup strawberries, fresh
1/2 cup blueberries, fresh
Directions:
No nuts? Use a seed butter
Berries and Quesadillas
407 calories
Ingredients:
2 small whole wheat tortillas, 60 calories each
2 oz cheese, sliced cheese, full fat/regular
1/2 cup raspberries, fresh
1/2 cup blueberries, fresh
Directions:
Fold cheese into tortillas and microwave
If you’d prefer 1 larger, ~120 calorie tortilla, that’s fine! Stick with a whole wheat one
Egg Bites, Berries & Almonds
324 calories
Ingredients:
2 eggs, large
1 cup strawberries, fresh
1 Tbsp cheese, Parmesan, grated
1/8 cup almonds
Dash: garlic salt
Directions:
This recipe works best if you’re making it for 2-3 days
Preheat oven to 400 degrees
Whisk eggs in a bowl, add in cheese, and seasoning
Pour evenly in muffin tins
Bake for 20 minutes
Have strawberries and nuts on the side
Eggs, Orange, and Yogurt Bento Box
456 calories
Ingredients:
1 orange, medium
1 yogurt, flavored, (<15 gm sugar/serving), 2%, Greek, single-serving container
2 eggs, large
1/8 cup nuts
Directions:
Hard boil eggs
Cut orange immediately before eating if possible
If making multiple servings, recommend only make for 2-3 days ahead of time to preserve freshness
Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Granola & Fruit Parfait
290 calories
Ingredients:
1/2 cup strawberries, fresh
1/2 cup blueberries, fresh
1 yogurt, plain, Greek, 2%, single-serving container
1/4 cup granola
Directions:
Layer or just pile fruit and granola on top & enjoy
Switching out the plain for a flavored yogurt is fine, look for one with <15 gm sugar per serving
Mini Waffles, Egg and Nuts
322 calories
Ingredients:
1 serving mini waffles
1/8 cup nuts
1 cup strawberries, fresh
1 egg, large
Directions:
Hard boil egg
Choose pancakes or waffles that you have access to – freezer already-made waffles, mix from a box, or from scratch are all good options. Pre-made from frozen is what’s pictured (from Whole Foods). Regardless, stick to an equivalent calorie amount that’s listed here. Cook waffles.
Make only 2-3 days ahead of time to preserve freshness
No nuts? Use seeds
PB&J Box
474 calories
Ingredients:
1 egg, large
1 oz cheese, sliced cheese, full fat/regular
2 Tbsp peanut butter
1 cup grapes, red
Directions:
Hard boil egg
Many ladies like dipping the grapes in the PB “PB & J” 🙂
No dairy? Have an extra egg
Peach & Yogurt Box with 1/8 Cup Nuts
413 calories
Ingredients:
1 peach
1/8 cup nuts
2 eggs, large
1 yogurt, plain, Greek, 2%, single-serving container
Dash: everything bagel seasoning
Directions:
Hard boil eggs
If you want to use a flavored yogurt, choose one with less than 15 gm sugar – or chop up the peach & add it to the plain yogurt for flavor!
Use salt & pepper if you don’t have everything bagel seasoning
Recommend only making 2-3 days ahead of time to preserve freshness
Hard boil eggs
If you want to use a flavored yogurt, choose one with less than 15 gm sugar – or chop up the peach & add it to the plain yogurt for flavor!
Use salt & pepper if you don’t have everything bagel seasoning
Recommend only making 2-3 days ahead of time to preserve freshness
Yogurt & Nuts with 1 Tbsp PB
379 calories
Ingredients:
1 apple, small
1 Tbsp peanut butter
1/8 cup cashews
1 yogurt, plain, Greek, 2%, single-serving container
Directions:
Slice apple – dip in PB. Add nuts to yogurt.
Notes: If you’d prefer to eat more nuts vs. including the nut butter (or vice versa) that’s fine! Add a calorie equivalent amount. Slice apple the day of to preserve freshness If you’d prefer a flavored yogurt, choose one with <15 gm added sugar.
No nuts? Use seeds. No dairy? Use a dairy-free yogurt.
Yogurt, Strawberries, & Almonds
442 calories
Ingredients:
1 cup strawberries, fresh
1/4 cup almonds
1 egg, large
1 yogurt, plain, Greek, 2%, single-serving container
Directions:
Hard boil eggs
Cut cheese into cubes if you like!
Feel free to swap out these nuts for another nut or seed you prefer. Roasted & salted nuts and seeds are fine
Switching out the plain for a flavored yogurt is fine, look for one with <15 gm sugar per serving
Want more? You can use this simple method for building delicious bento box lunches.
