BENTGO BITES IDEAS & RECIPES. A Healthy Recipe Collection. Brought to you by Bentgo

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1 BENTGO BITES IDEAS & RECIPES A Healthy Recipe Collection Brought to you by Bentgo

2 Sweet and Savory Snack ½ cup strawberries skewered cheddar cheese and hard salami slices ½ whole-wheat bagel topped with 1 tbsp sun butter (or any nut butter) and sprinkled with 1 tsp dairy-free chocolate chips 01

4 Roll-up Snack ½ cup strawberries 1 mozzarella cheese stick diced 4 slices of ham rolled up 03

The Balanced Box 2 celery sticks 1 bag baby carrots 2 mini banana muffins Banana Muffin Recipe 2 cups white whole-wheat flour ½ cup coconut palm sugar or brown sugar packed 1 tsp baking powder 1

bowl and set aside. Preheat oven to 350 degrees and place 24 mini muffin tin liners in a mini muffin tray. Next, whisk eggs, butter, and sugar together until fully mixed.

5 The Balanced Box 2 celery sticks 1 bag baby carrots 2 mini banana muffins Banana Muffin Recipe 2 cups white whole-wheat flour ½ cup coconut palm sugar or brown sugar packed 1 tsp baking powder 1 tsp baking soda ½ tsp salt 1 tsp cinnamon 1 tsp vanilla extract 3 mashed bananas 1/3 cup melted grass-fed butter or coconut oil 2 eggs ¼ cup milk Mix all dry ingredients (other than sugar) in a bowl and set aside. Preheat oven to 350 degrees and place 24 mini muffin tin liners in a mini muffin tray. Next, whisk eggs, butter, and sugar together until fully mixed. Then add remaining wet ingredients and mix until fully mixed. Next, slowly add in dry ingredients and mix until fully mixed and pour into mini muffin tin. Bake for about minutes. Makes approximately 24 mini muffins. 04

6 Meatless Monday Lunchbox ½ cup blueberries 2 hardboiled eggs Fall Harvest Salad Fall Harvest Salad Recipe 2 cups baby spinach 1 celery stick diced ½ chopped honey crisp apple 1 tbsp almonds 1 tbsp cashews 1 tbsp dried craisins 05

8 Bird Food 1/2 sliced pink lady apple 2 celery sticks ½ cup east granola mix East Granola Mix Recipe 1 tbsp almonds 1 tbsp walnuts 1 tbsp cashews 1 tbsp raisins 1 tbsp craisins 1 lower sugar granola bar chopped up 07

9 Protein Strawberry Box 3/4 cup cottage cheese 1 cup strawberries 08

10 Sweet Spinach Lunch ¼ cup strawberries with chia seeds 1 bag baby carrots ¼ cup freeze dried bananas 1 tbsp dried craisins Spinach Salad Spinach Salad Ingredients 2 cups baby spinach 1 chopped Persian cucumber 1 tbsp almonds 09

turkey breast 1 slice provolone cheese Baby spinach Sundried tomato pesto (place ¼ cup

11 Sundried Tomato Press ½ cup cherry tomatoes 2 spiralized carrots Sundried Tomato Press Sundried Tomato Press Recipe 1 loaf ciabatta bread 3 oz. turkey breast 1 slice provolone cheese Baby spinach Sundried tomato pesto (place ¼ cup sundried tomatoes chopped, 1/8 tsp salt, ¼ tsp Italian Seasoning and 2 tsp olive oil in food processor and blend to create pesto) 10

12 The Loaded Lunch 1 serving crackers ½ cup cherries ¼ cup half popped popcorn ½ Sundried Tomato Press with American cheese 1 orange cranberry muffin Orange Cranberry Muffin Recipe 2 cups white whole-wheat flour 3/4 cup coconut palm sugar or brown sugar packed 1/3 cup milk 1 tsp baking powder 1 tsp baking soda 1 tsp vanilla extract or orange extract ½ tsp salt Zest from ½ orange 1/2 cup melted grass fed butter or coconut oil 2 eggs 1/3 cup orange juice 1 cup dried cranberries Mix all dry ingredients (other than sugar and cranberries) in a bowl and set aside. Preheat oven to 350 degrees and place 12 muffin tin liners in muffin tray. Next, whisk eggs, butter and sugar together until fully mixed. Then add remaining wet ingredients and mix until fully mixed. Next, slowly add in dry ingredients and mix until fully mixed. Lastly, fold in dried cranberries before pouring into muffin tin. Bake for about minutes. Makes approximately 12 mini muffins. 11

14 Lemon Dill Salmon Box ½ cup cherries ½ zucchini spiralized 1 cup cooked jasmine rice 1 Lemon Dill Salmon Lemon Dill Salmon Recipe 1 tbsp lemon juice 1 tsp lemon zest 1 tbsp fresh dill ½ tbsp avocado oil Salt and pepper to taste Preheat oven to 350 degrees and place salmon on parchment paper in a baking pan. Combine all ingredient and season salmon. Add 1 tbsp capers if desired and bake for 25 minutes uncovered. 13

Grilled Chicken Grilled Chicken Salad Recipe 1 Chicken breast seasoned with salt, pepper and avocado oil

15 Grilled Chicken Kale Salad ½ cup raspberries 1 package gluten free chocolate chip cookies Kale Salad 1 cup chopped kale ¼ cup mango 1 tbs sliced almonds 1 tsp lemon juice 1 tsp olive oil 1 tsp balsamic vinegar Grilled Chicken Grilled Chicken Salad Recipe 1 Chicken breast seasoned with salt, pepper and avocado oil grilled in grill pan on high heat for 2 minutes on each side then baked in oven at 400 degrees for 15 minutes. 14

No Pasta Italian Bake ½ cup brown rice 1 apple sliced 1 serving mini meatballs ½ zucchini and ½ yellow squash sliced and baked for 15 minutes at 350 degrees.

16 No Pasta Italian Bake ½ cup brown rice 1 apple sliced 1 serving mini meatballs ½ zucchini and ½ yellow squash sliced and baked for 15 minutes at 350 degrees. Season with 1 tbsp olive oil, ¼ tsp salt and ½ tsp fresh dill) Mini Meatball Recipe 1 lb. lean ground beef or turkey 1 cup whole wheat bread crumbs ¼ cup milk ¼ cup chopped Italian parsley 1 tsp salt ½ tsp pepper 1 tsp Italian seasoning (dried) 1 large egg 3 garlic cloves minced ½ small onion minced and sautéed with 1 tbsp olive oil 1 jar organic marinara sauce Mix all ingredients in a bowl until fully incorporated. Roll mixture into small meatballs and set on parchment paper and bake in oven for 12 minutes at 350 degrees. Next, pour half a jar marinara sauce in a 9x13 pan and carefully place meatballs on sauce before covering with remaining sauce. Cover pan with foil and bake for 12 minutes at 350 degrees. Sprinkle freshly grated parmesan cheese and fresh parsley upon completion if desired. 15

17 Breakfast-to-go 1 cinnamon raisin bagel with 2 tbsp whipped cream cheese 1 serving yogurt covered pretzels ½ cup blueberries 16

18 Fiesta Snack ½ stuffed avocado ½ avocado ½ cup pico de gallo 1 small tomato diced 1 tbsp fresh cilantro chopped 1 tbsp red onion chopped ½ tbsp lime juice ½ tbsp avocado oil Salt and pepper to taste 1 serving crackers 17

baked chicken nuggets Toss veggies in 1 tbsp olive oil and a

19 Chicken Bake 2 chopped carrots ½ cup strawberries 1 cup roasted green beans ½ cup baked mini onions 4 oz. baked chicken nuggets Toss veggies in 1 tbsp olive oil and a pinch of salt and pepper and bake on baking sheet for 15 minutes at 400 degrees. 18

Zucchini Burger Bites ½ chopped cucumber 1 chopped and roasted sweet potato ½ cup roasted Brussels sprouts 6 oz. cooked zucchini burgers Zucchini Burger Recipe 1 lb.

20 Zucchini Burger Bites ½ chopped cucumber 1 chopped and roasted sweet potato ½ cup roasted Brussels sprouts 6 oz. cooked zucchini burgers Zucchini Burger Recipe 1 lb. lean ground beef 1 small zucchini grated ½ cup almond flour ¼ cup chopped Italian parsley 1 tsp salt ½ tsp pepper 1 tsp Italian seasoning (dried) 1 large egg 3 garlic cloves minced ½ small onion minced Mix all ingredients in a bowl until fully incorporated. Roll mixture into small burgers and set on parchment paper and bake in oven for 20 minutes at 350 degrees. 19

21 Cute Box ½ cup chopped mango1 serving yogurt covered pretzels ½ cup mixed nuts ¼ cup Cashews ¼ cup Almonds 1 cup baby spinach 1 slice whole-wheat bread toasted 2 slices of ham 1 slice of American cheese 20

23 Protein Box 2 tbsp crunchy peanut butter 1 hardboiled egg ½ apple sliced 1 serving grain free seed crackers 22

Deconstructed Granola Parfait 1 walnut banana mini loaf ½ cup low fat Greek yogurt topped with frozen berries 1 cup strawberries chopped and sprinkled with chia seeds ½ cup lower sugar granola with 1

24 Deconstructed Granola Parfait 1 walnut banana mini loaf ½ cup low fat Greek yogurt topped with frozen berries 1 cup strawberries chopped and sprinkled with chia seeds ½ cup lower sugar granola with 1 tbsp sliced almonds Walnut Banana Mini Loaf Recipe 2 cups white whole-wheat flour ½ cup coconut palm sugar or brown sugar packed 1 tsp baking powder 1 tsp baking soda ½ tsp salt 1 tsp cinnamon 1 tsp vanilla extract 3 mashed bananas 1/3 cup melted grass fed butter or coconut oil 2 eggs ¼ cup milk ½ cup chopped walnuts (can be substituted with chocolate chips) Preheat oven to 350 degrees and mix all dry ingredients (other than sugar) in a bowl and set aside. Next, whisk eggs, butter and sugar together until fully mixed. Then add remaining wet ingredients and mix until fully mixed. Next, slowly add in dry ingredients and mix until all ingredients are fully mixed. Pour batter into 8 greased mini bread loaves tin and bake for approximately 25 minutes. 23

25 Grilled Cheese Crunch 1 serving pretzels 1 sliced honey crisp apple ½ English cucumber sliced 1 grilled cheese sandwich 2 slices organic honey wheat bread 2 slices American Cheese 24

26 bites Contributions by Sanaz Sekercioglu. The self-described health junkie is a wife, mother, lawyer, and avid runner who still finds time to pack wholesome lunches for her entire family each day. Get daily meal inspiration from her on and her blog

GROCERY STORE TOUR A Sample Day of Lean & Clean Meals

BREAKFAST Choco-Nut Butter Shake GROCERY STORE TOUR A Sample Day of Lean & Clean Meals Makes 1 Serving Calories: 405 Protein: 39 Fat: 18 Carbs: 26 ½ cup full-fat Greek yogurt ¼ cup oatmeal 1 tablespoon