Bento contents:

• One pan braised kale with bacon and new potatoes, 1/4th the recipe, 430 cal
• Angel shaped cheese cutout (Gruyere), 30 cal

Total calories (approx): 460 (how calories are calculated)

Time needed: 5-10 minutes in the morning (from leftovers of dinner the night before: see recipe for timing of kale dish)

Bento Contents:

• 6 oven baked chicken wings sections (recipe below), 320 calories
• 1/2 cup yogurt and cheese dipping sauce (recipe below), 140 calories
• Oven baked sweet potato chips from 1 medium sweet potato, 200 calories
• Carrot sticks, celery sticks, broccoli, 40 calories

Total calories (approx): 690 (how calories are calculated) Note this is a 'large' portion.

Time needed: 15-20 minutes in the morning

Type: Chicken, for the bento novice

This is presented as an idea for a bento that doesn't look like a bento, for people with hearty appetites who can't get their heads around the smallness of a bento box and how it could possibly 'be enough'. It's supposed to ressemble a buffalo chicken wing meal, but has cut down on the fat and calories of a real buffalo chicken spread considerably.

Bento contents:

• 3/4 cup haiga-mai (wheat-germ rice) with sesame seeds, 100 cal
• 1/2 cup curried kidney beans with vegetables, 130 cal
• 3/4 cup vegan potato salad, 140 cal
• 1 umeboshi (pickled plum), 3 calories
• Raw carrot used as a divider, 5 calories

Total calories (approx): 380 (how calories are calculated)

Time needed: 15 minutes in the morning, less if you make the kidney beans ahead

Type: Fushion, vegan, gluten-free