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Easy 5-Day Bento Box Meal Prep Ideas for Picky Eaters

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A practical and tested 5-day bento box meal prep designed for picky eaters, featuring simple ingredients, balanced flavors, and kid-approved textures to make lunch packing stress-free and enjoyable.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 1/4 cup low sodium soy sauce
  • 2 tablespoons honey or maple syrup
  • 1 teaspoon grated fresh ginger
  • 2 garlic cloves, minced
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon cornstarch
  • 1.5 cups short-grain white rice (or brown rice for more fiber)
  • 2 cups water or low-sodium broth
  • Baby carrots (raw or lightly steamed)
  • Cucumber slices
  • Cherry tomatoes, halved
  • Shelled edamame, steamed
  • Grapes or apple slices
  • Cheese cubes (mild cheddar or mozzarella)
  • Seaweed sheets or furikake seasoning (optional)
  • Sesame seeds
  • Small silicone cupcake liners

Instructions

  1. Rinse 1.5 cups (280g) of short-grain rice under cold water until water runs clear. Combine with 2 cups (475ml) of water or low-sodium broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Turn off heat and let it steam covered for another 10 minutes. Fluff with a fork before packing.
  2. In a small bowl, whisk together 1/4 cup (60ml) soy sauce, 2 tablespoons honey or maple syrup, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, 1 teaspoon grated fresh ginger, and 2 minced garlic cloves. Set aside.
  3. Heat a non-stick skillet over medium heat. Add chicken thighs cut into bite-sized pieces. Cook for 4-5 minutes per side until golden and cooked through. Pour in the teriyaki sauce and simmer for 3-4 minutes until sauce thickens slightly, stirring often. If sauce is too thin, mix 1 teaspoon cornstarch with 1 tablespoon cold water and add to pan to thicken.
  4. While chicken cooks, wash and chop baby carrots, cucumber slices, cherry tomatoes, and prepare edamame by steaming or boiling for 3-4 minutes. Slice grapes or apples for a sweet touch. Cut cheese into small cubes.
  5. Divide the rice equally among five bento boxes (about 3/4 cup or 150g per box). Shape rice into small balls or rectangles for fun. Place teriyaki chicken in one compartment, veggies in others, and snacks in silicone liners to keep things separate.
  6. Sprinkle sesame seeds over the chicken and furikake seasoning over rice if desired. Seal boxes tightly and refrigerate until ready to grab and go.

Notes

If a crunchier texture is preferred, pan-fry chicken pieces longer before adding sauce. Use silicone liners to keep wet ingredients separate from veggies to prevent sogginess. Rinse rice thoroughly before cooking and fluff with a fork to avoid clumping. For gluten-free, substitute soy sauce with tamari. The bento boxes keep well refrigerated for up to five days. Reheat only chicken and rice to maintain veggie freshness.

Nutrition

Keywords: bento box, meal prep, picky eaters, teriyaki chicken, kid-friendly lunch, easy meal prep, healthy lunch, school lunch, simple ingredients

Find it online: https://tastypierecipes.com/easy-5-day-bento-box-meal-prep-ideas-for-picky-eaters/