How to Make Your Bento Box (& Why a Bento Box Planner is a Game-Changer)

How to Make Your Bento Box

What is a Bento Box?

Have you ever seen those cute lunches in containers from Japan? Chances are you probably have. Well, a bento box is a container for your meal that blends nutrition, creativity, and cultural tradition.

So What is it With the Culture of Bento Boxes?

Bento boxes can be traced back to the 5^th century in Japan. They were originally used by farmers and laborers to carrying their lunches. simple containers for farmers and laborers meals they’ve grown into a part of customs representing care, attention to detail and the significance of a well rounded diet. Nowadays making a bento box is super fun and can include fun shapes and cuisines.

Choosing the Perfect Bento Box for You 

Traditional bento boxes are usually crafted from wood or lacquered wood. Modern versions are available in plastic, stainless steel or even glass. When chosing one look for compartments that keep your food separated.

When choosing a bento box chose one that matches your needs, style, and diet.

How to Make your Bento Box

Start by placing your dish then fill the spaces with sides and vegetables. Aim for contrast by positioning foods with colors to each other. And feel free to stack items – using space efficiently is crucial in bento boxes.

Use Dividers and Cups

When it comes to arranging a bento box, silicone cups and dividers are your best friend. You can use dividers and silicone cups is key for organizing your bento box.  They help keep foods separate and bring a layer of organization to your box. They also help with arranging small items, like berries or nuts neatly within the box.

So What Should I Put Inside a Bento Box?

The main three groups of foods to include in a bento box are protein, grains and vegetables.

What Bento Box Ratio Should I Use?

This will depend on your dietary needs and goals. There are different bento boxes you can create for different diets. Find out what is your goal?

Are you a vegetarian or vegan? Is your goal to try new flavors? Lose weight? Get more protein in? Or transition to low carb?

Once you figure out your goal you can better understand what ratio to use. 

Here’s an example:

Traditional Japanese Bento

The traditional Japanese bento box consist of a 4 3 2 1 ratio.

Meaning:

1. 4 parts carbohydrates ( rice)
2. 3 parts protein (such, as fish, meat or tofu)
3. 2 parts vegetables
4. 1 part pickled/fermented foods or something sweet

This ratio is considered a rounded meal that adheres to traditional Japanese dietary principles.

Healthy/ Balanced Bento:

If you’re aiming to eat a balanced diet or lose some weight, most nutritionists recommend  a 3,2,1 ratio:

1. Three parts carbohydrates
2. Two parts vegetables
3. One part protein

This ratio focuses on increasing the vegetable intake while slightly decreasing the amounts of carbohydrates and protein compared to the ratio.

High Protein Bento Box:

For athletes anyone going for a  high protein eating plan, a 2,2, 1 ratio can be used:

1. Two parts protein
2. Two parts vegetables
3. One part carbohydrates

This ratio highlights the importance of protein and vegetables while reducing the quantity of carbohydrates.

Low Carb Bento Box:

For individuals wanting a low carb diet, the 3, 2, 1 ratio can work:

1. Three parts vegetables
2. Two parts protein
3. One part healthy fats (such as avocado or nuts)

In this scenario staple carbs like rice are swapped for veggies and nutritious fats.

Vegetarian/Vegan Bento Box:

If you’re vegan or vegetarian you can use a 3, 2, 1 ratio:

1. Three parts vegetables
2. Two parts plant based protein sources ( like tofu, tempeh or legumes)
3. One part whole grains

This proportion ensures a mix of nutrients while sticking to a plant based meal.

Please note that this article is not a substitute for professional nutritional advice. It’s best to consult with a qualified nutritionist or healthcare professional to ensure that your dietary choices align with your specific health needs and goals.

Also these suggested ratios are flexible so you can totally adjust according to your requirements, tastes, or health objectives.

Bento Recipe Ideas:

If you’re looking for bento recipe ideas here is an example meal for a Traditional Japanese Bento for different compartments: 

Traditional Japanese Bento Meal Ideas:

5 Compartments

• Carbohydrate: Steamed white rice (largest compartment)
• Protein 1: Miso-glazed grilled salmon
• Vegetable 1: Sesame-steamed broccoli florets
• Vegetable 2: Soy-grilled zucchini slices
• Pickled Food 1: Crunchy pickled radish (takuan)

4 Compartments

• Carbohydrate: Udon noodles with sesame oil (largest compartment)
• Protein 1: Teriyaki-grilled tofu cubes
• Vegetable 1: Garlic-sautéed spinach
• Pickled Food 1: Tangy pickled cucumbers

6 Compartments

• Carbohydrate: Steamed white rice (largest compartment)
• Carbohydrate 2: Cinnamon-roasted sweet potato cubes
• Protein 1: Yakitori-style grilled chicken
• Vegetable 1: Butter-sautéed mushrooms
• Vegetable 2: Sesame-grilled zucchini ribbons
• Pickled Food 1: Zingy pickled ginger

9 Compartments

• Carbohydrate: Steamed white rice (largest compartment)
• Carbohydrate 2: Chilled udon noodles with sesame oil
• Protein 1: Miso-glazed grilled tofu
• Protein 2: Tamagoyaki (rolled omelet)
• Protein 3: Crispy panko-crusted chicken katsu
• Vegetable 1: Soy-steamed broccoli florets
• Vegetable 2: Lemon-grilled asparagus spears
• Pickled Food 1: Crisp pickled daikon
• Sweet Treat 1: Green tea mochi ball

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Get the meal planner and ALL the Bento Box Recipe Ideas

How to Use the Ultimate Bento Box Meal Planner

1/ Choose: amongst the 6 designs which bento layout compartment you want.

2/ Download and Print the meal planner templates: Use A4 or Letter size paper to print the meal planners. You can also use adobe acrobat (free) to customize directly on the template.

3/ Create your bento box: With the help of the bento box meal ideas you are now ready to create your first bento box meal.

4/ Go to the grocery store: Missing ingredients? Use the grocery list printable to write out your grocery list ingredients for your next bento box.

 

Alright alright hope you have a blast making your bento box. And let me know in the comments what you ended up making!

Later days,