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Healthy 5-Day Bento Box Meal Prep for School Lunches with Protein and Fruit

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A simple and wholesome meal prep recipe for school lunches featuring grilled chicken, fresh fruits, veggies, and grains, designed to keep kids energized and satisfied throughout the week.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 5 small or medium apples, sliced
  • 2 cups baby carrots
  • 1 cup grape tomatoes
  • 1 cup celery sticks
  • 2 cups cooked brown rice or quinoa
  • ½ cup hummus
  • Optional: 5 servings string cheese or cheese cubes

Instructions

  1. Marinate the chicken breasts with olive oil, garlic powder, smoked paprika, salt, and pepper in a mixing bowl. Let rest for 10 minutes.
  2. Rinse 1 cup of brown rice or quinoa and cook according to package instructions (about 20 minutes). Fluff and let cool slightly.
  3. Heat a non-stick skillet or grill pan over medium heat. Cook chicken breasts for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice into strips.
  4. Wash and slice apples into thin wedges. Trim celery sticks and portion baby carrots and grape tomatoes into small containers or bento box sections.
  5. Divide cooked grains evenly among 5 meal prep containers. Layer sliced chicken on one side, add apple slices, baby carrots, grape tomatoes, and celery next to the protein. Include a small container of hummus and a piece of string cheese if using.
  6. Seal containers tightly and refrigerate. Store for up to 5 days.

Notes

Let chicken rest before slicing to keep it juicy. Slice apples just before packing or sprinkle with lemon juice to prevent browning. Keep wet ingredients like hummus in separate small containers to avoid sogginess. Medium heat and flipping chicken once ensures a golden crust without drying out.

Nutrition

Keywords: bento box, meal prep, school lunch, healthy lunch, grilled chicken, protein, fruit, veggies, kid-friendly

Find it online: https://ovenmila.com/healthy-5-day-bento-box-meal-prep-for-school-lunches-with-protein-and-fruit/