30 Easy Anti-Inflammatory Lunch Ideas

When it comes to combating inflammation, the foods we eat play a crucial role. Incorporating anti-inflammatory ingredients into our meals can help reduce inflammation in the body, which can lead to improved overall health. The 12 lunch ideas we will discuss below are not only easy to make, but also full of ingredients that are known for their anti-inflammatory properties.

1. Turmeric Lentil Soup

This Turmeric Lentil Soup is a delightful blend of flavors and health benefits. Packed with anti-inflammatory ingredients like turmeric and ginger, this hearty soup is perfect for a nourishing lunch. It’s easy to make and can be prepared in under an hour.

Ingredients

• 1 cup (200g) dried red lentils, rinsed
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon (15ml) olive oil
• 1 teaspoon (5g) ground turmeric
• 1 teaspoon (5g) ground cumin
• 1/2 teaspoon (2.5g) ground coriander
• 1 teaspoon (5g) fresh grated ginger
• 6 cups (1.5 liters) low-sodium vegetable broth
• 1 large carrot, diced
• 1 celery stalk, diced
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh cilantro or parsley for garnish

Cooking Method

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until the onion is translucent.
2. Add the minced garlic, ground turmeric, ground cumin, ground coriander, and fresh grated ginger. Stir well to combine and cook for another 2 minutes, allowing the spices to become fragrant.
3. Add the diced carrot and celery to the pot, stirring to coat them with the spice mixture. Cook for about 5 minutes, until they begin to soften.
4. Pour in the vegetable broth and bring the mixture to a boil.
5. Add the rinsed red lentils to the pot. Reduce the heat to low and let the soup simmer for about 25-30 minutes, or until the lentils are tender.
6. Season the soup with salt and pepper to taste. Stir in the lemon juice right before serving.
7. Ladle the soup into bowls and garnish with fresh cilantro or parsley. Serve hot and enjoy!

2. Quinoa Salad with Turmeric Dressing

Quinoa is a great source of protein and fiber, and is also gluten-free. Turmeric, a spice known for its anti-inflammatory properties, adds a delicious flavor to the dressing. Other ingredients in this salad, such as spinach, cherry tomatoes, and avocado, all contribute to its anti-inflammatory benefits.

Get the full recipe at: kindearth.net

3. Chickpea and Vegetable Stir-Fry

Chickpeas are a versatile legume that is high in protein and fiber. In this stir-fry, they are paired with a variety of colorful vegetables like bell peppers, broccoli, and carrots. The addition of ginger and garlic not only adds flavor, but also provides anti-inflammatory benefits.

Get the full recipe at: twopeasandtheirpod.com

4. Quinoa and Kale Salad with Lemon-Tahini Dressing

This Quinoa and Kale Salad is a powerhouse of nutrients, combining protein-packed quinoa, fiber-rich kale, and a delicious lemon-tahini dressing. Perfect for a light, anti-inflammatory lunch that is both satisfying and energizing.

Ingredients:

• 1 cup quinoa (185g)
• 2 cups water (475ml)
• 4 cups kale, chopped (240g)
• 1 cup cherry tomatoes, halved (150g)
• 1/2 cup red onion, finely chopped (75g)
• 1/4 cup fresh parsley, chopped (15g)
• 1/4 cup raw sunflower seeds (35g)
• 1/4 cup feta cheese, crumbled (optional) (35g)

For the Lemon-Tahini Dressing:

• 1/4 cup tahini (60ml)
• 2 tablespoons fresh lemon juice (30ml)
• 1 tablespoon olive oil (15ml)
• 1 tablespoon maple syrup (15ml)
• 1 clove garlic, minced
• Salt and pepper to taste
• 2-3 tablespoons water (30-45ml, as needed for desired consistency)

Cooking Method:

1. Rinse the quinoa under cold water to remove any bitterness. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is tender. Fluff with a fork and let it cool.
2. While the quinoa is cooking, prepare the kale. Remove the thick stems and chop the leaves into bite-sized pieces. Massage the chopped kale with a pinch of salt for a minute to soften it.
3. In a large bowl, combine the cooled quinoa, massaged kale, cherry tomatoes, red onion, parsley, and sunflower seeds. If using, add crumbled feta cheese.
4. To prepare the Lemon-Tahini Dressing, whisk together tahini, lemon juice, olive oil, maple syrup, and minced garlic in a small bowl. Season with salt and pepper. Gradually add water, one tablespoon at a time, until you reach the desired consistency.
5. Pour the dressing over the salad and toss well to combine. Adjust seasoning with additional salt and pepper if needed.
6. Serve immediately or refrigerate for up to 2 days. This salad can be enjoyed chilled or at room temperature.

5. Salmon and Asparagus Foil Pack

Salmon is rich in omega-3 fatty acids, which are known for their anti-inflammatory properties. Asparagus is a nutrient-dense vegetable that is also a good source of antioxidants. This simple foil pack recipe combines these two ingredients with lemon and herbs for a flavorful and anti-inflammatory meal.

Get the full recipe at: cafedelites.com

6. Grilled Salmon with Avocado Salsa

This delightful Grilled Salmon with Avocado Salsa is not only easy to prepare but also packed with anti-inflammatory ingredients. The salmon is rich in omega-3 fatty acids, which are known to reduce inflammation. Paired with a vibrant avocado salsa, this dish brings together flavors and nutrients that make for a perfect, health-boosting lunch.

Ingredients

• 4 salmon fillets (about 6 oz each) (170 g)
• 2 tablespoons olive oil (30 ml)
• 1 teaspoon garlic powder (5 g)
• 1 teaspoon smoked paprika (5 g)
• Salt and pepper to taste
• 2 ripe avocados, diced
• 1 tomato, diced
• 1/4 cup red onion, finely chopped (40 g)
• 1/4 cup fresh cilantro, chopped (15 g)
• 1 tablespoon lime juice (15 ml)
• 1 jalapeño, seeded and finely chopped (optional)

Cooking Method

1. Preheat the grill to medium-high heat (about 400°F / 200°C).
2. In a small bowl, mix olive oil, garlic powder, smoked paprika, salt, and pepper.
3. Brush the salmon fillets with the olive oil mixture, ensuring they are well-coated.
4. Place the salmon fillets on the grill, skin-side down. Cook for about 4-5 minutes per side, or until the salmon is fully cooked and flakes easily with a fork.
5. While the salmon is grilling, prepare the avocado salsa. In a medium bowl, combine diced avocados, tomato, red onion, cilantro, lime juice, and jalapeño (if using). Add salt to taste and mix gently.
6. Once the salmon is done, carefully remove it from the grill and place it on a serving platter.
7. Top each salmon fillet with a generous scoop of avocado salsa.
8. Serve immediately, enjoying the freshness and flavor of this nutritious, anti-inflammatory lunch.

Tip: For an added anti-inflammatory boost, serve this dish with a side of steamed broccoli or a mixed greens salad with a turmeric vinaigrette.

7. Veggie & Hummus Sandwich

Get the full recipe at: Eatingwell

8. Cucumber-Chicken Green Goddess Wrap

Get the full recipe at: Eatingwell

10. Lemony Lentil Salad with Feta

11. Smoked Salmon Avocado Toast with Poached Egg

12. Chickpea Tuna Salad

13. Anti-Inflammatory White Bean & Avocado Sandwich

Discover the perfect anti-inflammatory meal with our White Bean & Avocado Sandwich, a delightful option for those seeking simple snacks for inflammation. This easy anti-inflammation meal prep idea combines nutrient-rich ingredients to create a satisfying and tasty anti-inflammatory vegetarian meal, ideal for a low inflammatory breakfast or lunch. Incorporate this recipe into your inflammation diet and enjoy a delicious step towards a healthier lifestyle.
Recipe from oilswelove.com

14. Anti-Inflammatory Salmon and Avocado Bowl

Indulge in a delightful Mediterranean salad that’s perfect for a crowd with our Anti-Inflammatory Salmon and Avocado Bowl, a standout among Mediterranean salad ideas. This vibrant dish combines tender, omega-rich salmon with creamy avocado, topped with a zesty dressing that elevates the flavors. Whether you’re hosting a gathering or simply exploring Mediterranean salad options, this nutritious bowl is sure to impress and satisfy.
Recipe from oilswelove.com

15. Anti-Inflammatory Zucchini and Mushroom Stir-Fry

Indulge in a nourishing anti-inflammatory zucchini and mushroom stir-fry, perfect for those seeking easy anti-inflammation meal prep options. This simple snack for inflammation incorporates vitamin-rich vegetables into your diet, offering a delicious and quick solution for anti-inflammatory vegetarian meals. Whether you’re planning recipes for an inflammation diet or looking for low inflammatory breakfast and lunch ideas, this versatile stir-fry fits seamlessly into your culinary routine.
Recipe from oilswelove.com

16. Anti-Inflammatory Beetroot and Arugula Salad

Discover the perfect blend of flavor and health with our Anti-Inflammatory Beetroot and Arugula Salad, an ideal choice for those seeking anti-inflammatory meals. This easy anti-inflammation meal prep not only serves as a vibrant addition to your recipes for an inflammation diet but also doubles as a simple snack for inflammation. Perfect for both anti-inflammatory vegetarian meals and a low inflammatory breakfast, this salad promises to elevate your anti-inflammatory lunch options effortlessly.
Recipe from oilswelove.com

17. Anti-Inflammatory Quinoa and Spinach Salad

Discover the ultimate guide to anti-inflammatory meals with our delicious Quinoa and Spinach Salad, perfect for those seeking easy recipes for inflammation diets. This simple snack, packed with nutrient-rich ingredients, serves as a delightful anti-inflammatory lunch or a light, low-inflammatory breakfast. Embrace the benefits of anti-inflammatory vegetarian meals and incorporate this easy anti-inflammation meal prep into your weekly routine.
Recipe from oilswelove.com

18. Anti-Inflammatory Chicken and Sweet Potato Wrap

Discover the perfect blend of flavor and health with our Anti-Inflammatory Chicken and Sweet Potato Wrap, an ideal choice for those seeking tasty antiinflammatory meals. Packed with nutrients, this easy anti inflammation meal prep option combines tender chicken with sweet potatoes, delivering a satisfying and simple snack for inflammation. Whether you’re exploring recipes for an inflammation diet or looking to diversify your anti inflammatory lunch options, this wrap stands out as a delicious and wholesome addition.
Recipe from oilswelove.com

19. Anti-Inflammatory White Bean & Avocado Salad with Turmeric Dressing

Discover a delicious and nutritious anti-inflammatory white bean and avocado salad with turmeric dressing, perfect for those seeking antiinflammatory meals that are both simple and satisfying. This recipe is an excellent addition to your diet, offering easy snack options and antiinflammatory vegetarian meals that help reduce inflammation while tantalizing your taste buds. Enjoy this low inflammatory breakfast or antiinflammatory lunch, and incorporate it into your easy anti inflammation meal prep routine for a healthier lifestyle.
Recipe from oilswelove.com

20. Anti-Inflammatory Lentil and Kale Stew

Indulge in the flavorful and nourishing Anti-Inflammatory Lentil and Kale Stew, a perfect addition to your collection of antiinflammatory meals. This simple recipe, ideal for both antiinflammatory lunch and easy anti inflammation meal prep, combines the earthiness of lentils with the rich, nutrient-packed kale, creating a satisfying dish that aligns with an inflammation diet. Discover the ease of preparing this antiinflammatory vegetarian meal as you explore more recipes for inflammation, supporting your journey towards wellness.
Recipe from oilswelove.com

21. Anti-Inflammatory Tofu and Broccoli Stir-Fry

Discover the delicious and health-boosting benefits of an Anti-Inflammatory Tofu and Broccoli Stir-Fry, a perfect addition to your antiinflammatory meals repertoire. This easy anti inflammation meal prep combines high-quality tofu and fresh broccoli, making it an ideal choice for anyone seeking simple snacks for inflammation or quick recipes for an inflammation diet. Whether you’re looking for antiinflammatory vegetarian meals or a convenient low inflammatory breakfast or lunch, this flavorful stir-fry is a must-try for those committed to maintaining a healthier lifestyle.
Recipe from oilswelove.com

22. Anti-Inflammatory Chickpea and Turmeric Soup

Indulge in a comforting bowl of Anti-Inflammatory Chickpea and Turmeric Soup, a delightful addition to your anti-inflammatory meals and inflammation diet recipes. This easy anti-inflammation meal prep offers a simple snack for inflammation, perfect for both low inflammatory breakfasts and anti-inflammatory lunches. Discover the wholesome flavors of anti-inflammatory vegetarian meals and enjoy the benefits of a tasty, nourishing dish that’s as good for your body as it is for your taste buds.
Recipe from oilswelove.com

23. Anti-Inflammatory Cauliflower and Turmeric Rice

Discover the vibrant flavors and powerful health benefits of our Anti-Inflammatory Cauliflower and Turmeric Rice. Perfect for anyone seeking anti-inflammatory meals, this simple snack combines nutrient-rich cauliflower with the anti-inflammatory properties of turmeric, offering a tasty addition to your recipes for an inflammation diet. Whether you’re planning your anti-inflammatory vegetarian meals, low-inflammatory breakfast, or seeking an anti-inflammatory lunch option, this easy anti-inflammation meal prep is sure to become a staple.
Recipe from oilswelove.com

24. Anti-Inflammatory Shrimp and Cabbage Slaw

Discover the perfect balance of flavor and health with our Anti-Inflammatory Shrimp and Cabbage Slaw, a delightful addition to your antiinflammatory meals repertoire. This simple snacks for inflammation recipe combines nutrient-rich shrimp and crunchy cabbage, making it an easy anti inflammation meal prep option for anyone looking to enhance their diet. Explore more recipes for inflammation diet and transform your lunch into a refreshing, low inflammatory experience today.
Recipe from oilswelove.com

25. Turmeric Ginger Salmon and Avocado Bowl

Indulge in the vibrant flavors of the Turmeric Ginger Salmon and Avocado Bowl, a delectable option for those seeking anti-inflammatory meals. This easy anti-inflammation meal prep combines nutrient-rich salmon with turmeric and ginger, offering a simple snack for inflammation that’s perfect for an anti-inflammatory lunch or low inflammatory breakfast. Discover more recipes for an inflammation diet and explore anti-inflammatory vegetarian meals that are as easy to prepare as they are delicious.
Recipe from oilswelove.com

26. Anti-Inflammatory Zucchini and Bell Pepper Stir-Fry

Discover the delightful flavors of our Anti-Inflammatory Zucchini and Bell Pepper Stir-Fry, the perfect addition to your antiinflammatory meals collection. This easy anti inflammation meal prep option is rich in nutrients and ideal for those seeking simple snacks for inflammation or antiinflammatory vegetarian meals. Whether you’re looking for recipes for an inflammation diet or creative antiinflammatory lunch ideas, this dish is designed to make your low inflammatory breakfast or lunch both satisfying and health-conscious.
Recipe from oilswelove.com

27. Anti-Inflammatory Salmon-Stuffed Avocados

Savor the delicious fusion of flavors with our Anti-Inflammatory Salmon-Stuffed Avocados, a perfect choice for antiinflammatory meals that support your health. Ideal for simple snacks for inflammation, this easy recipe combines nutrient-rich salmon and creamy avocados, making it a standout in recipes for an inflammation diet. Whether you’re searching for antiinflammatory vegetarian meals as side dishes or looking for a low inflammatory breakfast or antiinflammatory lunch solution, this easy anti inflammation meal prep offers versatility and taste in one delightful dish.
Recipe from oilswelove.com