here are the five hidden keys to permanent weight loss

ready to jumpstart your weight loss journey?

here are the five hidden keys to permanent weight loss you can get healthier and live a more energized life without dieting or restriction.

Discover the 5 Hidden Keys to Simple, Healthy, & Permanent Weight Loss

Bento Boxes: Fun and Healthy Lunch Ideas

Say goodbye to boring lunches and hello to bento box fun! Bento boxes, originating from Japan, are compartmentalized lunchboxes that typically contain a variety of foods arranged in a fun way. Not only are they adorable, but they also offer a practical and convenient way to pack healthy and balanced meals!!

For those seeking to support their weight loss goals, bento boxes can be a GREAT tool. By carefully selecting the foods included in your bento box, you can ensure that you are consuming a variety of nutrients that will help you feel satisfied and energized throughout the day. A win-win-win!

bento box lunch with avocado, chickpeas, chicken, and rice

Benefits of bento box lunches for weight loss

Portion control: Bento boxes help you to visualize and control your portion sizes, which is essential for weight loss. Say goodbye to those out-of-control lunch breaks and hello to a slimmer you!

Variety: Bento boxes encourage you to include a variety of foods in your lunch, which helps to ensure that you are getting all the nutrients you need. No more boring sandwiches for you!

Nutrition: Bento boxes can be packed with healthy and nutritious foods, such as protein, fruits, vegetables, and whole grains. Give your body the fuel it needs to power through the day!

Convenience: Bento boxes are a convenient way to pack and transport your lunch, making it more likely that you will eat a healthy meal even when you are short on time. No more excuses for grabbing unhealthy fast food!

Fun: Bento boxes can be a fun and creative way to pack your lunch, which can make it more enjoyable to eat healthy. Say goodbye to dull lunches and hello to lunchtime excitement!

bento box lunch with rice, chicken, eggs, and vegetables

Tips for creating weight-loss-friendly bento box lunches

Focus on protein: Protein is essential for satiety, so be sure to include a protein source in each of your bento box meals. Some good options include grilled chicken or fish, tofu, tempeh, hard-boiled eggs, or beans.

Include fiber: Fruits and vegetables are low in calories and high in fiber, which can help you feel full. Aim to fill at least half of your bento box with fruits and vegetables.

Choose whole grains over refined grains: Whole grains are a good source of fiber and complex carbohydrates, which can help you maintain stable blood sugar levels. Some good options include brown rice, quinoa, whole wheat bread, or oats.

Include healthy fats, while limiting unhealthy fats: Unhealthy fats, such as those found in processed foods and fried foods, can contribute to weight gain. Instead, choose healthy fats from sources such as nuts, seeds, avocados, and olive oil.

Be mindful of portion sizes: It is important to be mindful of portion sizes when packing your bento box. Even healthy foods can contribute to weight gain if they are consumed in excess.

bento box lunch with couscous, lemon, cucumbers, tomatoes, and olives

Bento box lunch ideas for weight loss

Mediterranean Bento Box: Grilled chicken breast strips, tabbouleh salad, sliced bell peppers and cucumber, hummus, and a few olives.

Asian Bento Box: Sushi rolls with brown rice, avocado, and cucumber, edamame pods, sliced carrots and bell peppers, wasabi and low-sodium soy sauce for dipping, and fresh pineapple chunks.

Caprese Bento Box: Caprese skewers (cherry tomatoes, mozzarella, basil), a handful of mixed greens with balsamic vinaigrette, almonds or walnuts for healthy fats, and fresh strawberries.

Protein-Packed Bento Box: Baked or grilled salmon or chicken, quinoa salad with mixed vegetables, sliced avocado, sugar snap peas for crunch, and sliced apple.

Greek Bento Box: Greek salad with cucumbers, tomatoes, red onions, feta cheese, and olives, tzatziki sauce for dipping, whole grain pita bread wedges, a few pistachios for healthy fats, and mixed berries.

If you are looking for a way to support your weight loss goals, bento boxes can be a valuable tool. By following the tips above, you can create bento box lunches that are both delicious and weight-loss-friendly.

Are you looking to take your health journey further? Let’s work together to identify the root of your weight loss resistance and develop a personalized plan that fits perfectly into your lifestyle!

After years of fad diets, I found myself in an unending cycle of failure. Trying to figure out a healthy lifestyle on my own left me feeling confused and alone. After discovering the science behind food and the behaviors that impact lasting change - I've never gone back. Now, my passion is to help women live energetic and confident lives without the yo-yo dieting.

your coach and biggest cheerleader

meet samantha