I had this protein packed bento box for breakfast on repeat all week! It takes less than two minutes to throw together, it’s great for meal prep, and it is full of good for you fiber and protein. Feel free to make modifications to fit your dietary needs or mimic it exactly for a super simple 20 grams of protein!
Protein Bento Box
- 1 Boiled egg
- Pinch of salt and pepper
- Handful (about 1/2 cup) of berries (blueberries, blackberries, strawberries)
- 1 ounce almonds (I have been loving these “chile n lime” ones)
- 2 Babybel cheeses
These four compartment bento boxes are perfectly sized portions for each of the snack components. They come in a pack of four so you can prep four days in advance!
How to Calculate Protein in a Meal:
- Check the ingredient label and take note of the serving size
- For example, the nutrition label for the Babybel cheese says 4 grams of protein per cheese (two cheeses would be 8 grams of protein)
- Count or weigh out the ingredients if needed
- Use a kitchen scale or coffee scale to accurately weigh the food in grams, ounces, etc
- For example, the nutrition label for the almonds says 6 grams of protein per every 1 ounce serving (or about 28 almonds). You could weigh out 1 ounce using a scale, or count out 28 almonds to get the 6 grams of protein.
- Use google to find the protein amount of foods without a label
- I did not have a label for the boiled egg, so I googled “how much protein is in a boiled egg?” The answer is 6 grams of protein.
- Add the protein amounts of each food/ingredient together to get your total protein count for the meal
- 8 grams for two Babybel cheeses + 6 grams for 1 ounce of almonds + 6 grams for the boiled egg = 20g protein
As a dietetics major, I prioritize protein in my meals to help me feel satiated and to crave less overall sugar throughout the day. I aim for at least 20-25 grams of protein per meal. Starting your day off with 20 grams of easy protein is a great way to help you feel full and energized to make healthier choices the rest of the day!
Leave a Comment