Lunch Box Series 12: Lemon Chicken Buddha Bowl & How To Batch Prep For Teenagers

Hi Lunch lovers! We know mornings are busy, and packing a healthy lunch can feel like just another task on the to-do list. That’s why we’re here to make it easier! 

In this edition of our Lunch Box Series, we’re sharing a fresh and flavourful Lemon Chicken Buddha Bowl - a balanced, protein-packed meal that’s perfect for high school teens or work. 

Plus, we’re diving into batch prepping tips for teenagers, so you can save time and they can kick goals in school all week long!  

Lemon Chicken Buddha Bowl

Looking for a lunch that’s fresh, flavourful, filling and one your adolescents will actually eat? Say less. This Lemon Chicken Buddha Bowl ticks all the boxes! 

Packed with protein, vibrant veggies, and a zesty kick of lemon, it’s the kind of meal that keeps you feeling satisfied and energised - no midday slump here!

Ingredients: 

For the Chicken: 

• BBQ chicken, x2 breasts shredded

• Lemon juice of 1, zest of half 

• 2 tbsp rice syrup

• 1 cup chicken bone broth 

• 1 tsp turmeric 

• 1cm fresh ginger, grated

For the Salad: 

• Kale handful, chopped

• ½ cup carrot 

• ¼ cranberries 

• Coriander handful 

• 2 cups sweet potato or pumpkin

• 1 avo 

• 1 cup brown rice 

• 1 tbsp mustard 

• Olive oil 

Method: 

1. Pre-heat oven to 180 degrees and prepare a baking tray lined with parchment paper

2. Chop the sweet potato or pumpkin into cubes and place on the prepared tray. Drizzle in olive oil and salt & pepper. Roast in the oven for 30mins or until golden brown

3. In a small saucepan, combine the chicken bone broth, lemon juice & zest, mustard, rice syrup, ginger and turmeric. Bring to a simmer for 10 minutes

4. Meanwhile, cook the brown rice (we used microwavable packets to save time)

5. For the salad, in a large bowl, combine the cooked rice, kale, carrot, roasted sweet potato/pumpkin, BBQ chicken, cranberries & coriander

6. Once cooled, pour the chicken bone broth mixture over the salad & toss to combine

7. Evenly share the salad over 4-5 containers. Our Nesting Containers are great for meal prep

8. Sprinkle cubed avo over the top of the salads and refrigerate! 

How To Batch Prep for Teenagers

Keeping up with a hungry teenager’s appetite is no small feat! With a little batch prepping, you can save time, reduce stress, and make sure they have easy, grab-and-go meals that keep them fueled for school, sports, exams and everything in between! 

Teenagers are always on the go, which makes meal prepping an essential time-saver. Here’s how to make sure they have nutritious, satisfying meals and snacks ready to grab and eat:

• Cook Meals in Bulk: Prepare large batches of protein (chicken, tofu, or beef) and grains (quinoa, rice, or pasta) on a Sunday afternoon, ready for the week ahead. Consider meals that can easily be frozen and have a good life-span. 

• Pre-Chop Veggies & Fruit: Store cut-up cucumbers, carrots, apples, watermelon and cherry tomatoes etc in airtight containers. This makes throwing together a salad time efficient or easy for your family to grab a juicy snack on the go. 

• Portion Out Snacks: Divide nuts, cheese cubes, or granola into small containers for quick, healthy snacks. It’s also super helpful to have a dedicated ‘snack draw’ in your pantry as a one-stop-shop. 

• Use Stackable Containers: Keep meals and snacks organised in the fridge or pantry with stackable, leak-proof containers that make it easy for teens to grab their meals.

Pack Lunch With Us

For this high schooler's lunch, we’ve packed a balanced mix of fresh, nutritious, and satisfying meals. Morning tea and a snack include a banana and a ham & cheese croissant, neatly stored in our 800ml Snack Bento Box. 

Lunch is our batch-prepped Lemon Chicken Buddha Bowl, kept fresh in the largest container from our Nesting Container Set. Both of these containers fit perfectly into our Tahiti Kids Lunch Bag, with plenty of room still to spare! 

Our Kids Lunch Bags are fully insulated with a handy mesh pocket inside and a zip pocket outside for extra storage, and are available in a range of teen-friendly patterns and prints.

To keep hydrated throughout the day, we’ve paired it all with our insulated Olive Green 1L Water Bottle - ready for school, sports, and everything in between!

Looking for more school and work lunch inspiration? Be sure to follow our Instagram for the reels of all our recipes! You can check out our full range of lunch bags, lunch boxes and water bottles here to make batch prepping in 2025 a breeze. 

Shop now at Ela & Earth!