10 Delicious Anti-Inflammatory, High-Protein Lunch Recipes

Lunch is a crucial meal to refuel your body and mind for the rest of the day. Opting for a lunch that is high in protein and packed with anti-inflammatory ingredients can help you maintain energy levels, stay focused, and combat chronic inflammation. This article provides 10 delicious and easy-to-prepare lunch recipes that are designed to be both nutritious and satisfying.

These recipes feature a variety of anti-inflammatory foods, including fatty fish, leafy greens, colorful vegetables, legumes, and healthy fats. Each meal is also rich in protein to help you feel full and energized throughout the afternoon.

1. Lentil Salad with Salmon and Lemon-Herb Vinaigrette

This refreshing salad is a nutritional powerhouse, combining protein-rich salmon and fiber-packed lentils with a zesty lemon-herb vinaigrette.

Ingredient	Amount
Cooked lentils	1 cup
Cooked salmon fillet, flaked	4 ounces
Cherry tomatoes, halved	1/2 cup
Cucumber, diced	1/2 cup
Red onion, thinly sliced	1/4 cup
Fresh parsley, chopped	2 tablespoons
For the Vinaigrette:
Olive oil	3 tablespoons
Lemon juice	2 tablespoons
Dijon mustard	1 teaspoon
Salt and pepper	to taste

Instructions:

1. In a large bowl, combine the cooked lentils, flaked salmon, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard to create the vinaigrette. Season with salt and pepper.
3. Pour the vinaigrette over the lentil and salmon mixture and toss gently to combine.
4. Serve immediately or chill for later.

2. Chicken and Quinoa Bowl with Roasted Vegetables

A versatile and customizable bowl that is perfect for meal prep. The combination of chicken, quinoa, and roasted vegetables provides a balanced and satisfying meal.

Ingredient	Amount
Cooked quinoa	1 cup
Grilled chicken breast, sliced	4 ounces
Roasted vegetables (broccoli, bell peppers, zucchini)	1 cup
Avocado, sliced	1/2
Tahini dressing	2 tablespoons

Instructions:

1. Assemble the bowl by starting with a base of quinoa.
2. Top with the sliced grilled chicken, roasted vegetables, and sliced avocado.
3. Drizzle with tahini dressing before serving.

3. Mediterranean Chickpea Salad

This vibrant and flavorful salad is packed with plant-based protein and fresh vegetables. It’s a light yet filling option for a healthy lunch.

Ingredient	Amount
Canned chickpeas, rinsed and drained	1 can (15 ounces)
Cucumber, diced	1 cup
Tomatoes, diced	1 cup
Red onion, finely chopped	1/2 cup
Kalamata olives, halved	1/4 cup
Feta cheese, crumbled	1/4 cup
Fresh parsley, chopped	1/4 cup
For the Dressing:
Olive oil	3 tablespoons
Lemon juice	2 tablespoons
Dried oregano	1 teaspoon
Salt and pepper	to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, olives, feta cheese, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, and oregano. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve immediately or let it marinate in the refrigerator for at least 30 minutes to enhance the flavors.

4. Spicy Tuna-Stuffed Avocados

A low-carb, high-protein lunch that is both creamy and spicy. The healthy fats from the avocado and the omega-3s from the tuna make this a highly anti-inflammatory meal.

Ingredient	Amount
Avocados, halved and pitted	2
Canned tuna in water, drained	1 can (5 ounces)
Mayonnaise (made with avocado or olive oil)	2 tablespoons
Sriracha or other hot sauce	1 teaspoon (or to taste)
Green onion, chopped	1 tablespoon
Salt and pepper	to taste

Instructions:

1. Scoop out a small amount of the avocado flesh from each half to create a larger well for the filling.
2. In a small bowl, combine the tuna, mayonnaise, sriracha, and green onion. Mix well.
3. Season the tuna salad with salt and pepper to taste.
4. Fill the avocado halves with the spicy tuna salad.
5. Serve immediately.

5. Turkey and Veggie Wraps with Hummus

A quick and easy lunch option that is perfect for on-the-go. The whole-wheat tortilla provides fiber, while the turkey and hummus offer a good source of protein.

Ingredient	Amount
Whole-wheat tortillas	2
Hummus	1/4 cup
Sliced turkey breast	6 ounces
Spinach	1 cup
Shredded carrots	1/2 cup
Sliced bell peppers	1/2 cup

Instructions:

1. Spread a layer of hummus on each tortilla.
2. Top with the sliced turkey, spinach, shredded carrots, and sliced bell peppers.
3. Roll up the tortillas tightly and slice in half, if desired.
4. Serve immediately.

6. Black Bean Burgers on Whole-Wheat Buns

A hearty and satisfying plant-based burger that is packed with fiber and protein. Serve with a side of sweet potato fries for a complete and delicious meal.

Ingredient	Amount
Canned black beans, rinsed and drained	1 can (15 ounces)
Breadcrumbs	1/2 cup
Onion, finely chopped	1/4 cup
Cumin	1 teaspoon
Chili powder	1/2 teaspoon
Salt and pepper	to taste
Olive oil	1 tablespoon
Whole-wheat buns	4
Toppings: lettuce, tomato, onion, avocado	as desired

Instructions:

1. In a bowl, mash the black beans until they are partially broken down.
2. Add the breadcrumbs, onion, cumin, chili powder, salt, and pepper. Mix until well combined.
3. Form the mixture into 4 patties.
4. Heat the olive oil in a skillet over medium heat. Cook the patties for 4-5 minutes on each side, or until golden brown and heated through.
5. Serve the burgers on whole-wheat buns with your favorite toppings.

7. Shrimp and Avocado Salad

A light and refreshing salad that is full of flavor and nutrients. The combination of shrimp and avocado provides a great source of protein and healthy fats.

Ingredient	Amount
Cooked shrimp, peeled and deveined	8 ounces
Avocado, diced	1
Red onion, finely chopped	1/4 cup
Cilantro, chopped	2 tablespoons
Lime juice	2 tablespoons
Salt and pepper	to taste

Instructions:

1. In a medium bowl, combine the shrimp, avocado, red onion, and cilantro.
2. Drizzle with lime juice and toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately on a bed of lettuce or with whole-grain crackers.

8. Tofu and Broccoli Stir-Fry

A quick and easy vegan stir-fry that is packed with plant-based protein and anti-inflammatory broccoli. Serve over brown rice or quinoa for a complete meal.

Ingredient	Amount
Firm tofu, pressed and cubed	1 block (14 ounces)
Broccoli florets	2 cups
Soy sauce or tamari	3 tablespoons
Sesame oil	1 tablespoon
Ginger, grated	1 teaspoon
Garlic, minced	2 cloves
Cooked brown rice or quinoa	for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, sesame oil, ginger, and garlic.
2. Heat a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown on all sides.
3. Add the broccoli to the skillet and cook for 3-5 minutes, or until tender-crisp.
4. Pour the sauce over the tofu and broccoli and stir to coat.
5. Serve the stir-fry over brown rice or quinoa.

9. Curried Chicken Salad with Grapes and Walnuts

A flavorful twist on classic chicken salad, with the addition of anti-inflammatory curry powder, sweet grapes, and crunchy walnuts.

Ingredient	Amount
Cooked chicken breast, shredded	2 cups
Mayonnaise (made with avocado or olive oil)	1/4 cup
Curry powder	1 tablespoon
Grapes, halved	1/2 cup
Walnuts, chopped	1/4 cup
Celery, finely chopped	1/4 cup
Salt and pepper	to taste

Instructions:

1. In a medium bowl, combine the shredded chicken, mayonnaise, and curry powder. Mix well.
2. Gently stir in the grapes, walnuts, and celery.
3. Season with salt and pepper to taste.
4. Serve on whole-grain bread, in a lettuce wrap, or with crackers.

10. Sweet Potato Loaded with Black Beans, Avocado, and Lime Crema

A satisfying and nutrient-dense meal that is both delicious and visually appealing. The sweet potato provides complex carbohydrates, while the black beans and avocado add protein and healthy fats.

Ingredient	Amount
Sweet potatoes, baked	2
Black beans, rinsed and drained	1 cup
Avocado, diced	1
For the Lime Crema:
Greek yogurt or sour cream	1/4 cup
Lime juice	1 tablespoon
Salt	a pinch

Instructions:

1. Split the baked sweet potatoes lengthwise and fluff the insides with a fork.
2. Top the sweet potatoes with the black beans and diced avocado.
3. In a small bowl, whisk together the Greek yogurt, lime juice, and salt to make the lime crema.
4. Drizzle the lime crema over the loaded sweet potatoes.
5. Serve immediately.

These ten anti-inflammatory, high-protein lunch recipes offer a delicious and convenient way to nourish your body and support your overall health. By incorporating these meals into your weekly rotation, you can enjoy a variety of flavors and textures while actively reducing inflammation and boosting your energy levels.

References

[1] EatingWell. “13 Easy High-Protein Anti-Inflammatory Lunches in 15 Minutes.” https://www.eatingwell.com/high-protein-anti-inflammatory-15-minute-lunch-recipes-11793184

[2] Real Simple. “7 Anti-Inflammatory Lunch Ideas Full of Antioxidants, Fiber, and Lean Protein.” https://www.realsimple.com/anti-inflammatory-lunch-ideas-8620452