Learn how to pack a balanced and nutritious high protein plant based bento box loaded with 25 grams of protein. Prep ahead for fun and tasty lunches for the week.
What is Bento?
A bento (弁当, bentō) is a Japanese-style meal, often lunch, served in a compact container. These meals may be visually appealing and focused on providing a means of a balanced and nutritious meal that you can take on the go.
The Benefits of a Homemade Bento Lunch
- You can visually build a balanced meal. Between the portions you build and the colors you try to include you may find it easier to build a satisfying portion of carbohydrates, protein, fruits and vegetables into each box.
- Making your own lunches at home saves you money. There is no secret here. Ordering a balanced meal out can be pricey! Making your own balanced meals to bring in can help save you some extra money in the long run.
- Save on wasted packaging. Maybe you are looking to help reduce your overall waste from eating out. Bringing your own food instead of ordering your food out can help cut down on wasted paper and plastics.
Plant Based Bento
Traditional Japanese Bento typically uses items like eggs, sausage, chicken, and fish in their preparation. If you still want to experience some of the traditional look and feel of a bento, but make it more plant-focused we just need to make a few swaps and there are a lot of alternatives to help with that!
For example, octopus shapes in Japanese bento are often made using small sausages. We can get that same nostalgia by using a plant-based hot dog instead. I like to use LightLife Plant-Based Hot Dogs as they are pretty accessible in most stores in the produce aisle. They cook up great, help add to the protein in our meal without the excess saturated fat typically found in regular sausages. A great lighter alternative.
Plan a Protein Packed Plant-Based Menu
Packing bento does not need to be a complicated process especially if you plan ahead of time. Meal prep extra proteins, grains, vegetables and fruits in separate containers to use to build a quick meal when ready to pack.
Now, when it comes to adding protein to your lunch box, consider including the following elements that can help you stay more satisfied with your meal.
How to Make a Plant Based Bento Box
These are the four major elements being prepared for this specific bento.
Protein Packed Tempeh Rice
Cook your rice in a rice cooker or pot according to package instructions. Make sure to add a generous pinch of salt to the cooking water when cooking.
Preheat the oven to 425F. Place a box grater over a baking tray and use it to grate your LightLife Tempeh Original into shreds using the largest holes. Top the tempeh with oil and a pinch of salt. Toss to coat then spread out into a single layer on the baking tray. Bake in the oven for 12 minutes, then top with the teriyaki sauce, smoked paprika, fennel seeds and coriander. Toss to coat using tongs and bake for another 5 minutes or until golden.
Once the rice is cooked, transfer the tempeh to the pot along with lime zest and juice and toss until evenly mixed then adjust salt to taste.
Plant-Based Octopus Sausage
Cut your LightLife Smart Dog into thirds. Using the hot dog ends, position it sideways and with a sharp knife slice 2/3 into the hot dog all the way down. Rotate 90 degrees and slice again to get 4 legs. Continue rotating and cutting if desired to get 8 legs. Repeat with the remaining hot dog ends.
Heat the oil in a small skillet and once hot add the hot dog pieces. Cook the pieces for 1-2 minutes then continue to rotate and cook 1-2 minutes until the hot dogs are evenly cooked on all sides. Remove from heat then set aside.
Teriyaki Mushrooms
Tear your oyster mushrooms into smaller pieces. Heat up a large skillet over medium high heat and add the mushrooms. Spread them out into an even layer making sure there is no overlap. Allow the mushrooms to sear for about 4 minutes or until golden on the bottom, only press down on the mushrooms with a spatula occasionally. Flip the mushrooms and repeat the same process until both sides are golden.
Add in the oil and a pinch of salt and sauté for 1-2 minutes. Pour in the teriyaki sauce and sauté until the mushrooms are evenly coated, then remove from heat.
Watermelon Fruit Salad
To a bowl add the watermelon, cucumber, mint, lime zest and juice, seasoning and agave. Toss to evenly coat and set aside to marinate.
INGREDIENTS
Teriyaki Protein Rice
- 1 cup short grain white rice, rinsed well
- 1 block tempeh
- 1 tbsp avocado oil
- 2 tbsp teriyaki sauce
- 1 tsp smoked paprika
- 1/2 tsp fennel seeds
- 1/2 tsp coriander
- Juice and zest of 1 lime
Plant-Based Octopus Sausage
- 1–2 LightLife Plant Based Hot Dogs
- 1/2 tbsp avocado oil
Teriyaki Mushrooms
- 1 lb oyster mushrooms
- 1 tsp avocado oil
- 1/4 cup teriyaki sauce
Watermelon Fruit Salad
- 1 cup watermelon, cubed
- 1 cup cucumber, cubed
- 8 leaves fresh mint, chiffonade
- Juice and zest of half a lime
- 1 tsp tajin or chili lime seasoning
- 1 tsp agave or maple syrup
Vegetables
- 1 cup steamed broccoli florets
- Cherry tomatoes
INSTRUCTIONS
- Protein Packed Tempeh Rice. Cook your rice in a rice cooker or pot according to package instructions. Make sure to add a generous pinch of salt to the cooking water when cooking. Preheat the oven to 425F. Place a box grater over a baking tray and use it to grate your tempeh into shreds using the largest holes. Top the tempeh with oil and a pinch of salt. Toss to coat then spread out into a single layer on the baking tray. Bake in the oven for 12 minutes, then top with the teriyaki sauce, smoked paprika, fennel seeds and coriander. Toss to coat using tongs and bake for another 5 minutes or until golden.Once the rice is cooked, transfer the tempeh to the pot along with lime zest and juice and toss until evenly mixed then adjust salt to taste.
- Teriyaki Mushrooms. Tear your oyster mushrooms into smaller pieces. Heat up a large skillet over medium high heat and add the mushrooms. Spread them out into an even layer making sure there is no overlap. Allow the mushrooms to sear for about 4 minutes or until golden on the bottom, only press down on the mushrooms with a spatula occasionally. Flip the mushrooms and repeat the same process until both sides are golden.Add in the oil and a pinch of salt and sauté for 1-2 minutes. Pour in the teriyaki sauce and sauté until the mushrooms are evenly coated, then remove from heat.
- Plant-Based Octopus Sausage. Cut your LightLife hot dog into thirds. Using the hot dog ends, position it sideways and with a sharp knife slice 2/3 into the hot dog all way down. Rotate 90 degrees and slice again to get 4 legs. Continue rotating and cutting if desired to get 8 legs. Repeat with the remaining hot dog ends.Heat the oil in a small skillet and once hot add the hot dog pieces. Cook the pieces for 1-2 minutes then continue to rotate and cook 1-2 minutes until the hot dogs are evenly cooked on all sides. Remove from heat then set aside.
- Watermelon Fruit Salad. To a bowl add the watermelon, cucumber, mint, lime zest and juice, seasoning and agave. Toss to evenly coat and set aside to marinate.
