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Adult Lunchable

The ultimate guide to portable meals for grownups. These customizable, compartmentalized meals offer the perfect solution for busy professionals seeking both convenience and nutrition.
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 20 minutes
Course Lunch
Cuisine American
Servings 1 lunchable
Calories 475 kcal

Equipment

  • Bento-style Container
  • Silicone Cupcake Liners (optional)

Ingredients
  

Base Proteins (choose 1-2)

  • 2-3 oz sliced turkey, chicken, or ham
  • 1-2 hard-boiled eggs
  • 1/4 cup tuna salad or chicken salad
  • 1/4 cup hummus
  • 2-3 oz tofu cubes

Cheeses (choose 1-2)

  • 1-2 oz cheddar, gouda, or swiss cheese cubes
  • 1-2 babybel or string cheese
  • 1-2 oz feta or goat cheese crumbles
  • 2 tbsp cream cheese

Fruits & Vegetables (choose 2-3)

  • 4-5 cherry tomatoes
  • 4-5 cucumber slices
  • 4-5 carrot sticks
  • 4-5 bell pepper strips
  • 1/2 cup grapes, berries, or apple slices

Crackers or Bases (choose 1)

  • 6-8 whole grain crackers
  • 2 rice cakes
  • 4 pita triangles
  • 6-8 pretzel thins

Extras (choose 1-2)

  • 1-2 tbsp nuts or seeds
  • 5-6 olives
  • 3-4 slices pickles
  • 1-2 dark chocolate squares
  • 2 tbsp dried fruit

Instructions
 

  • Select a bento-style container with 3-5 compartments, or use silicone cupcake liners in a regular container to separate ingredients. The ideal container should be leakproof and appropriately sized for your appetite.
  • Prepare your proteins by slicing deli meats into manageable portions or prepare protein alternatives. For meal-preppers, cook and portion chicken breast or hard-boil eggs in batches. Remember to cool proteins completely before packing.
  • Add cheeses by cutting into cubes, sticks, or crumbles. Pro tip: aged cheeses like sharp cheddar or gouda provide more flavor with smaller portions.
  • Include fresh vegetables and fruits by washing, cutting, and portioning your produce. Consider which fruits and vegetables maintain freshness longest if preparing in advance.
  • Add crackers or base items in a separate compartment to maintain crispness. The perfect ratio for optimal satisfaction is 1:2:1—one part protein, two parts produce, one part carbs/crackers.
  • Finish with special touches like dips, sauces, or small treats. These "joy factors" increase meal satisfaction, making you less likely to seek additional snacks later.

Notes

For gluten-free options, swap traditional crackers with rice crackers or cucumber rounds. Plant-based eaters can replace deli meats with marinated tempeh, seitan, or additional hummus. Dairy-free? Try cashew cheese spreads or nutritional yeast sprinkle for a cheesy flavor without the dairy.
Remember to keep perishables properly chilled below 40°F, and include texture contrast (something crunchy, something soft, and something chewy) for the most satisfying experience.

Nutrition

Calories: 475kcalCarbohydrates: 38gProtein: 25gFat: 20gSaturated Fat: 7gCholesterol: 55mgSodium: 600mgPotassium: 450mgFiber: 6gSugar: 12gVitamin A: 2500IUVitamin C: 45mgCalcium: 250mgIron: 2.5mg
Keyword Adult Lunchable, Meal Prep, Portable Meals, Lunch Ideas, Bento Box
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