100 Balanced Bento Lunchbox Ideas for Kids & Busy Parents (Easy Meals Kids Will Love)

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Children are in a rapid phase of growth and development. Hence it’s essential to pack nutritious and balanced meals for them. 

Since they spend most of their days in school, it’s a good skill to master packing lunch boxes in a way that appeals to kids – both nutrition-wise and taste-wise. 

Enter bento lunch box meals!

Borrowed from Japanese culture, bento meals are ideal as a school lunch because of their many benefits like,

• The compartmentalized design encourages portion control and the inclusion of diverse food groups, promoting healthy eating habits.

• The colorful and visually appealing presentation also makes mealtime more enjoyable, encouraging kids to eat a wider range of healthy foods.

It’s better to pack bento boxes by prioritizing fresh and minimally processed ingredients, that support better overall health and energy levels throughout the day. 

If you are a beginner, here are some tips on making balanced and nutritious lunch box meals to prevent deficiencies in kids. 

1. Include All Food Groups:

• Proteins: Incorporate lean proteins such as grilled chicken, tofu, boiled eggs, fish, or beans. These provide essential amino acids and help keep you full.
• Carbohydrates: Add complex carbs like brown rice, quinoa, whole grain pasta, or sweet potatoes for sustained energy.
• Vegetables: Pack various colorful vegetables like cherry tomatoes, broccoli, carrots, spinach, or bell peppers. These add vitamins, minerals, and fiber.
• Fruits: Include fresh fruits such as berries, apple slices, orange segments, or grapes for natural sweetness and vitamins.
• Healthy Fats: Include sources of healthy fats such as avocado, nuts, seeds, hummus, or a dressing made of olive oil. These fats are important for brain development and can help keep kids satisfied.
• Dairy or Alternatives: Incorporate low-fat yogurt, cheese, or plant-based alternatives to provide calcium and vitamin D.

2. Focus on Color and Presentation

• Kids are more likely to eat a meal that looks appealing. Use colorful fruits and vegetables to make the lunch visually attractive.

• Use fun shapes with cookie cutters for sandwiches or fruits to make them more enticing.

3. Plan for Balanced Portions

Ensure that each component of the meal is in appropriate portions. A good rule of thumb is to fill half the lunchbox with fruits and vegetables, one quarter with protein, and one quarter with grains.

4. Limit Processed Foods

Minimize the use of processed snacks and sugary treats. Instead, opt for homemade options like whole grain muffins or energy balls made with oats and nut butter.

5. Make It Interactive

Use bento boxes or compartmentalized containers to allow kids to mix and match different foods. This can make lunchtime more fun and encourage them to try new things.

6. Involve Kids in Meal Prep

Letting kids help in preparing their lunch can increase their interest in eating it. They can choose what goes in their lunchbox, which can also encourage healthier choices.

The following is the list of items from each food group to include in the bento meals.

You can mix and match from each group according to availability and plan the meals accordingly. 

As mentioned above try to fill half the lunchbox with fruits and vegetables, one quarter with protein, and one quarter with grains. In the ideas discussed below, I have also added sources of healthy fats to each bento lunch box idea.

You can sneak in a source of dairy too whenever you see it fit. 

Now let’s move on to yummy bento box lunch ideas. 

Here are 100 bento meal ideas for kids, each including a balance of carbohydrates, protein, veggies, fruits, and healthy fats.

1. Chicken Wrap

Whole wheat wrap with grilled chicken strips, bell pepper sticks, apple slices, and hummus.

2. Turkey and Cheese Roll-Ups

Turkey and cheese roll-ups with whole grain tortilla, cherry tomatoes, grapes, and avocado slices.

3. Mini Sandwiches

Whole wheat bread sandwich with ham and lettuce, carrot sticks, orange segments, and cheese cubes.

4. Pasta Salad

Whole grain pasta salad with chicken chunks, sweet corn and olive oil drizzle, cucumber slices, and strawberries.

5. Quinoa Bowl

Quinoa salad with black beans and corn kernels, mixed berries, carrot sticks, and guacamole. Carrot sticks can be used as a healthier version of a dipper to pair with guacamole. 

6. Egg and Veggies Sushi Rolls

Veg sushi rolls with avocado, cucumber, carrot, and thinly sliced egg omelet wrapped in seaweed sheets and pineapple chunks.

7. Pita bread and hummus

Whole wheat pita bread with hummus, carrot, and celery sticks, blueberries, and almonds.

8. Brown rice cakes with peanut butter

Brown rice cakes with peanut butter, sliced strawberries, cucumber slices, and walnuts.

9. Chicken and Rice

Brown rice with shredded chicken and broccoli florets, banana slices, and almond butter dip.

10. Taco Salad

Salad with tortilla chips, ground turkey, romaine lettuce, cherry tomatoes, onions, bell peppers, black beans, and shredded cheese with cilantro lime dressing. Place grapes as a side. 

11. PB&J Sushi

Peanut butter and jelly sushi rolls, strawberry slices, baby carrot chunks, and yogurt.

12. Egg Muffins

Egg muffins with spinach and cheese, whole wheat french toast, apple slices, and cucumber slices.

13. Bean and Cheese Quesadilla

Bean and cheese whole wheat quesadilla, salsa, grapes, and avocado slices.

14. Pita Pockets

Whole wheat pita bread with hummus, bell pepper sticks, apple wedges, and pumpkin seeds.

15. Chicken Nuggets

Homemade chicken nuggets, sweet potato fries, melon cubes, and homemade ranch dip.

16. Vegetable Fried Rice

Fried rice with peas, carrots, and scrambled eggs, pineapple chunks, and roasted edamame.

17. Greek Yogurt Parfait

Greek yogurt parfait with Greek yogurt, granola and, blueberries, cucumber slices as a side, turkey roll-ups with cheese.

18. Fish Sticks

Homemade baked fish sticks, quinoa salad, apple slices, and avocado dip.

19. Mini Pizzas

Whole wheat English muffins, mini pizzas with tomato sauce, mozzarella cheese and veggies of your choice,  and apple slices.

20. Burrito Bowl

Brown rice with chicken, black beans and corn, salsa, and guacamole.

21. Veggie and Cheese Kabobs

Make cheese and veg kebabs on a skewer by adding small cheese cubes, carrot chunks, bell pepper slices, and small square-shaped bread pieces. Place cherry tomatoes, cucumber slices, and whole-grain cheese crackers as sides.

22. Spaghetti and Meatballs

Whole grain spaghetti with meatballs and marinara sauce, boiled/roasted broccoli, and grapes.

23. Turkey and Avocado Sandwich

Whole grain bread sandwich with turkey slices, homemade mayonnaise, scallions, and avocado. Place baby carrots, and orange segments as sides. 

24. Chicken Caesar Salad

Chicken Caesar Salad with romaine lettuce, grilled chicken, croutons, and shaved Parmesan cheese with Caesar dressing. Place apple slices as a side. 

25. Veggie Burger

Whole grain bun veggie burger with chickpea patty, lettuce, onion, and tomato slices. Place carrots and hummus as sides. 

26. Spinach and Cheese Quesadilla

Whole wheat tortilla with spinach and shredded cheddar cheese, salsa, and strawberries.

27. Stir-Fry Noodles

Whole wheat chicken noodles with mixed veggies, pineapple chunks, and cashews.

28. Tofu and Veggie Stir-Fry

Brown rice with tofu, broccoli and bell peppers, mango chunks, and peanuts.

29. Turkey and Cheese Croissant

Whole wheat croissant with turkey slices and cheese slices. Place cherry tomatoes and apple slices as sides.

30. Pasta with Pesto

Protein pesto pasta with chicken and broccoli. Place cucumber sticks, apple slices, and hummus as sides. 

31. Tuna Salad Wrap

Whole wheat wrap with tuna salad, homemade mayonnaise, and lettuce. Place carrot sticks and apple slices as sides. 

32. BBQ Chicken Salad

Barbecue chicken salad with BBQ chicken, black beans, corn, romaine lettuce, cherry tomatoes, barbecue sauce, and ranch dressing. Place apple slices as a side.

33. Veggie Pizza

Whole wheat pizza crust with tomato sauce, veggies, and cheese as toppings. Place orange slices as a side.

34. Chicken and Veggie Skewers

Chicken and roasted bell pepper skewers, pineapple chunks, quinoa salad with hummus.

35. Egg Salad Sandwich

Egg salad sandwich with whole wheat bread, lettuce leaves, carrot sticks, and grapes.

36. Lentil Salad

Lentil salad with cucumbers, cherry tomatoes, feta cheese, and other veggies of your choice. Blueberries as a side. 

37. Rice and Bean Bowl

Rice bowl with Brown rice, black beans, corn, salsa, and guacamole. Place grapes as a side. 

38. Mini Tacos

Mini tortillas with cubed chicken, peas, carrots, sweet corn, cherry tomatoes, shredded cheese, and a salad dressing. Place apple slices as a side. 

39. Veggie Wrap

Whole wheat wrap, hummus, mixed veggies, apple slices, cheese cubes.

40. Chicken Salad

Grilled chicken and mixed greens salad, cherry tomatoes, cucumber, bell pepper, corn, etc, and parmesan cheese with ranch dressing. Place grapes as a side.

41. Ham and Cheese Roll-Ups

Whole wheat tortilla rollups with ham, cream cheese, homemade mayonnaise, and ranch dressing mix. Place bell pepper sticks, and apple slices as sides.

42. Pita and Falafel

Falafel pita sandwich with hummus, cucumber slices, and grapes.

43. Shrimp and Veggie Stir-Fry

Brown rice with shrimp and mixed veggies stir-fry. Place pineapple chunks and cashews as sides.

44. Cottage Cheese and Fruit

Cottage cheese with melon cubes and blueberries. Place multi-seed crackers and hummus/cheese as a side. 

45. Turkey and Cheese Kabobs

Make kabobs with turkey cubes/slices rolled up, cheese cubes, and cherry tomatoes. Place cucumber and apple slices as sides.

46. Chicken Caesar Wrap

Whole wheat wrap, chicken, lettuce, Parmesan cheese, ranch dressing.

47. Pasta stir fry with veggies

Pasta stir fry with mixed veggies. Place apple slices and cheese cubes as sides. 

48. Chickpea Salad

Chickpea salad with cherry tomatoes, carrots, cucumbers, and feta cheese. Place blueberries as a side. 

49. Grilled Cheese Sandwich

Grilled cheese sandwich (add veggies or chicken if you want),  carrot sticks, and apple slices.

50. Veggie Pasta Salad

Whole grain pasta salad with mixed veggies. Place cheese slices and strawberries as sides. 

51. Chicken and Veggie Quesadilla

Chicken and veggie quesadillas with salsa. Place cheese slices and grapes as sides. 

52. Egg and Veggie Muffins

Veggie egg muffins, whole wheat bread toast with butter, apple slices, and cucumber sticks.

53. Tuna and Cheese Melt

Tuna melt sandwich with cheese, carrot sticks, and orange segments.

54. Hummus and Pita

Whole wheat pita with hummus, bell pepper sticks, apple slices, and cheese cubes.

55. Chicken Teriyaki

Brown rice and chicken teriyaki bowl with broccoli stir-fry, pineapple chunks, and a serving of pumpkin seeds.

56. Turkey and Avocado Wrap

Whole wheat turkey wraps with avocado, baby carrots, and grapes.

57. Fish Tacos

Fish tacos on a whole wheat tortilla with lettuce and salsa. Place mango chunks and almonds as a side.

58. Mini Quiches

Mini quiches with veggies, whole wheat toast with butter, apple slices, and cucumber sticks.

59. Chicken and Rice Bowl

Brown rice with shredded chicken and broccoli. Place some chunks of dark chocolate and orange segments as sides. 

60. Veggie Spring Rolls

Rice paper veggies and tofu spring rolls with peanut sauce, soy sauce dip, and melon cubes.

61. Tuna Salad and Crackers

Tuna salad, whole grain crackers, cherry tomatoes, and apple slices.

62. Chicken and Veggie Stir-Fry

Brown rice with chicken and mixed veggies stir-fry. Place pineapple chunks and almonds as sides. 

63. Chicken Rice Balls

Rice balls with chicken and veggie fillings, carrot sticks, almonds, and papaya chunks. 

64. Veggie and Hummus Wrap 

Whole wheat wrap with hummus and mixed veggies, grapes, and cheese cubes.

65. Pinwheel sandwiches

Make pinwheel sandwiches with whole wheat tortilla, hummus, mashed avocado spread, chicken, and veggies. Place cucumber slices and blueberries.

66. Leftover fried chicken

Leftover fried chicken, quinoa salad, kiwi slices and walnuts.

67. Egg Salad and Crackers

Egg salad, whole wheat crackers, carrot sticks, walnuts and apple slices.

68. BBQ Chicken Wrap

Whole wheat wrap, BBQ chicken, spinach, and cheese. Place lettuce slices, bell pepper sticks, and grapes.

69. Spinach muffins

Spinach muffins, boiled egg/omelet, cucumber slices, strawberries, and flax seeds. 

70. Peanut butter and banana rolls

Peanut butter and banana rolls, bell pepper slices, cheese cubes, and blueberries. 

71. Veggie waffles

Veggie waffles, grilled tofu/cottage cheese cubes, cucumber sticks, and peach slices.

72. Spinach and feta tortilla

Whole grain tortillas with spinach, feta cheese, red onion, and cherry tomatoes. Place orange segments and cucumber slices as sides. 

73. Apple and cottage cheese pancakes

Apple and cottage cheese pancakes, strawberries, and cucumber slices. 

74. Lasagna 

Chicken lasagna with shredded mozzarella cheese, bell pepper slices, and mango chunks.

75. Broccoli and cheese waffles

Broccoli and cheese waffles, bean salad, bell pepper slices and strawberries.

76. French toast sticks

 French toast sticks, Greek yogurt, blueberries, cucumber slices and cashews.

77. Macaroni and Cheese

Macaroni and cheese, broccoli stir-fry, mango chunks, and peanuts.

78. Mini Burgers

Mini burgers with meat and cheese patties, cherry tomatoes, and apple slices.

79. Chicken Caesar Wrap

 Whole wheat wrap with chicken Caesar salad filling, carrot slices with hummus, and raspberries.

80. Stuffed Peppers

Stuffed mini bell peppers with rice, meat and cheese, cucumber slices, and blueberries. 

81. Mini corn dogs

Mini homemade corn dogs with homemade french fries, boiled broccoli, almonds, and orange segments. 

82. Chickpea couscous salad with veggies

Chickpea couscous salad with veggies, yogurt, and peach slices.

83. Mini Shepherd’s Pies

Mini Shepherd’s Pies, grilled veggie skewers, almonds, and apple slices.

84. Blueberry pancakes

Blueberry pancakes with honey or maple syrup, pumpkin seeds, pineapple chunks, and homemade popcorn. 

85. Chicken wings with ranch dressing

Chicken wings with ranch dressing, Bread toast with cheese, sliced strawberries, and baby corn slices.

86. Rotisserie chicken breast

Rotisserie chicken breast, veggie cheese muffins, grapes and almonds.

87. Blueberry waffles

Blueberry waffles with cream cheese, cherry tomatoes, cucumber slices, and melon cubes.

88. Tomato sauce pasta

Tomato sauce pasta, cheese sticks, boiled broccoli, and pineapple chunks.

89. Banana bread

Banana bread, potato salad, boiled egg slices, and apple slices. 

90. Bagel and cream cheese

Bagel and cream cheese, couscous salad, pear slices, and cashews. 

91. BLT wrap 

BLT wrap with turkey bacon, tomatoes, lettuce and mayonnaise, pineapple chunks, sunflower seeds, and grapes. 

92. Spinach tortellini

Spinach tortellini, roasted sweet potatoes, almonds, and watermelon cubes. 

93. Meatballs

Swedish meatballs, pasta salad, bell pepper slices, and mango chunks. 

94. Hot dog

Hot dog, homemade coleslaw, pumpkin seeds, and raspberries.

95. Peanut butter and banana sandwich

Peanut butter and banana sandwich, sprouts salad, pear slices, and almonds. 

96. Protein balls

Whole grain crackers, protein balls, watermelon cubes and cashews.

97. Chicken and cheese skewers

Chicken and cheese skewers, veggie muffins, grapes and almonds.

98. Savory crepes with meat filling

Savory crepes with meat filling, tomato salsa, strawberries, and whole-seed crackers. 

99. Vegetable soup

Vegetable soup with tofu, Greek yogurt, pretzels, and pomegranate seeds. 

100. Roasted turkey breast

Roasted turkey breast with mashed potatoes, cucumber slices, almonds, and mango chunks. 

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