Your Recipe

Bento Box Lunch

Ingredient Amount Calories
Apple 40g 21kcal
Carrots, raw 40g 16kcal
Cucumber 30g 5kcal
Tomatoes, Cherry, Raw 30g 5kcal
Graham crackers, plain or honey (includes cinnamon) 30g 129kcal
Cheese, brick 50g 186kcal

Recipe Tags:

OMAD

Recipe Instructions:

Ingredients:

50 g cheese slices or cubes
30 g crackers
100 g mixed vegetables (e.g., 40 g carrot sticks, 30 g cucumber slices, 30 g cherry tomatoes)
100 g fresh fruits (e.g., 40 g apple slices, 30 g grapes, 30 g berries)
Optional: 20 g nuts, 1 boiled egg, 50 g small portion of chicken or tofu
Instructions:

Arrange the cheese, crackers, vegetables, and fruits in separate compartments of a bento box.
Add any additional snacks or proteins to balance the meal.
Seal and refrigerate until ready to eat.

Nutrition Facts
Portion Size 220 g | ml
Amount Per Portion 362
1514
kcal
kilojoules
% Daily Value *
Total Fat 18g 23%
Saturated Fat 9.9g 50%
Sodium 465mg 20%
Total Carbohydrate 36g 13%
Dietary Fiber 3.6g 13%
Sugar 15g
Protein 15g 29%
Vitamin D 0.3mcg 1%
Calcium 384mg 30%
Iron 1.7mg 9%
Potassium 405mg 9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Print Pdf
Vitamins
Nutrient Amount DV
Vitamin A 495.3 mcg 55%
Thiamin [B1] 0.139 mg 12%
Riboflavin [B2] 0.32 mg 25%
Niacin [B3] 2.028 mg 13%
Pantothenic acid [B5] 0.508 mg 10%
Vitamin B6 0.187 mg 11%
Cobalamin [B12] 0.63 mcg 0%
Floate [B9] 68 mcg 0%
Vitamin C 9.15 mg 10%
Vitamin D 0.25 mcg 1%
Vitamin E 1.09 mg 7%
Vitamin K 18.99 mcg 16%
Betaine 0.23 mg 0%
Choline 18.16 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 36.3 g 13%
Sugars 15 g 30%
Dietary fiber 3.6 g 13%
Carbohydrate 10.4 g 0%
Net carbs 21.3g
Aminoacids
Nutrient Amount DV
Alanine 0.4 g 0%
Arginine 0.495 g 0%
Aspartic acid 0.951 g 0%
Cysteine 0.103 g 0%
Glutamic acid 3.102 g 0%
Glycine 0.254 g 0%
Histidine 0.437 g 0%
Isoleucine 0.613 g 0%
Leucine 1.184 g 0%
Lysine 1.124 g 0%
Methionine 0.295 g 0%
Phenylalanine 0.656 g 0%
Proline 1.321 g 0%
Serine 0.684 g 0%
Threonine 0.534 g 0%
Tryptophan 0.171 g 0%
Tyrosine 0.583 g 0%
Valine 0.78 g 0%
Minerals
Nutrient Amount DV
Calcium 383.5 mg 30%
Copper 0.11 mg 13%
Fluoride 3.68 mcg 0%
Iron 1.68 mg 9%
Magnesium 38 mg 9%
Manganese 0.44 mg 19%
Phosphorus 313.8 mg 25%
Potassium 405 mg 9%
Selenium 9.27 mcg 17%
Sodium 464.9 mg 20%
Zinc 1.81 mg 16%
Other
Nutrient Amount DV
Water 148.026 g 0%
Ash 2.816 g 0%