Every parent knows that kids need steady fuel at school. The main reasons are, protein supports brain development and keeps their little tummies happy between classes.
Protein also helps build muscles, which they need for growth. But, providing a satisfying (and fun!) high-protein meal takes creativity, and it may not always be easy. Bento sushi can be your endless ideas that are easy to pack and tasty.
Let’s learn how to build them!
How Much Protein Should My Kids Get?
The brief answer is, daily protein needs rise with age. For example, typical targets for toddlers (1-3 years) are 13 grams a day. Kids 4-8 years are roughly 19 grams per day, while kids 9-13 years need about 34 grams.
Use these when you’re planning lunches, but don’t stress over it as a strict quota. If you have questions about your kid’s specific needs, it’s better to consult with your pediatrician or registered dietitian.
Balanced Protein Bento
To create good bento pairs, variety is your goal. Make sure to include these pairs in your bento:
- Protein: animal-based protein (chicken, fish, eggs, lean meat), or plant-based (edamame, tofu, and whole grain) are great sources of protein. Use a kid’s palm-sized portion for younger kids and a bit larger for older ones.
- Carbohydrate: rice, onigiri, or a bite-sized roll can provide steady energy.
- Veggies: raw or lightly steamed vegetables fulfill kids’ fibre and micronutrient needs.
- Fruit or dairy: for quick carbs and calcium. Throw in shaped-nori, a small sauce cup, or a pickled veggie to encourage eating. You can skip the dairy if your kid is allergic to dairy and replace it with other calcium sources, such as fortified plant-based yoghurt, tofu, or leafy greens.
Easy Bento Combo Ideas
Now, let the creativity roll! Save these menus for inspiration.
#1 Karaage Power Bento
Chicken is high in protein. Marinated with karaage technique, it’s more familiar to most kids. Adding edamame gives plant protein and fibre boost.
- Base: small scoop of sushi rice or brown rice
- Main: Chicken karaage in pieces
- Sides: Edamame and carrot sticks
- Treats: A small handful of grapes or a fruit jelly cup
#2 Chicken Katsu or Teriyaki Bento
Both are the comfort crowd-pleaser. The crunchy katsu or teriyaki glazed keeps your picky eater interested while delivering protein.
- Carbs: rice
- Protein: Chicken katsu or teriyaki chicken strips
- Sides: Steamed corn and snap peas
#3 Veggie Tofu Bento (Vegetarian-friendly)
Veggies are colourful ingredients that contain healthy vitamins. Served with tofu, you’ll get a pack of filling plant proteins.
- Carbs: rice or quinoa onigiri
- Protein: Baked tofu cubes or inari pockets with seasoned rice
- Sides: Edamame, cherry tomatoes, or mandarin segments
#4 Build-Your-Own Mini Sushi Bento
This is a fun way to build the meal. Kids are more likely to eat food they helped assemble.
Components:
- Small rice balls
- Nori sheets
- Thin pieces of cooked salmon
- Tamagoyaki cut into cubes
- Shredded carrot and avocado
Let your kid assemble mini handrolls at home for their lunchboxes, or let them create mini handrolls at school if allowed.
Rotate Your DIY Bento with Pika Sushi Menus
At Pika Sushi, we understand that preparing an energy-boost lunch is not always easy. When mornings get busy, rotating your homemade bento with Pika Sushi’s sushi and bento boxes is an effortless way to keep the nutrition on track.
Our Chicken Karaage Bento Box packs all the nutrients needed for a balanced bento. The Seafood Bento Box also delivers proteins from salmon, prawn, and calamari, balanced with rice and mixed salad. When you need a variation, go for our protein-rich sushi like the most-favourited Chicken Karaage Mayo or Tuna Avocado Handrolls.
Check out our handrolls and bento menu today and give your child a lunch that fuels their day!
