14 Lymphatic Diet Lunch Recipes

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Continuing your journey towards a healthier lymphatic system, this article focuses on lunch recipes that are both delicious and supportive of your body’s natural detoxification processes. A well-balanced lunch can provide the sustained energy and nutrients needed to power through your afternoon while continuing to reduce inflammation and support lymphatic drainage. Building on the principles of a whole-foods, anti-inflammatory diet, these recipes are designed to be simple, satisfying, and easy to prepare.

As a reminder, a diet that supports the lymphatic system is rich in fruits, vegetables, lean proteins, and healthy fats, while limiting processed foods, sodium, and unhealthy fats [1]. The following recipes are crafted with these principles in mind, offering a variety of flavors and options to keep your midday meal interesting and beneficial for your lymphatic health.

14 Lymphatic Diet Lunch Recipes

Here are 14 lunch recipes that are both nutritious and delicious, helping you stay on track with your lymphatic health goals.

1. Quinoa Salad with Roasted Vegetables

Ingredients:

• 1 cup cooked quinoa
• 2 cups mixed vegetables (broccoli, bell peppers, zucchini), chopped and roasted
• 1/4 cup chickpeas
• 2 tablespoons lemon-tahini dressing

Instructions:

1. In a large bowl, combine the cooked quinoa, roasted vegetables, and chickpeas.
2. Drizzle with lemon-tahini dressing and toss to combine.
3. Serve chilled or at room temperature.

2. Grilled Salmon with Asparagus

Ingredients:

• 4 oz salmon fillet
• 1 bunch asparagus, trimmed
• 1 tablespoon olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high heat.
2. Toss the asparagus with olive oil, salt, and pepper.
3. Grill the salmon and asparagus for 4-6 minutes per side, or until the salmon is cooked through and the asparagus is tender.
4. Serve with fresh lemon slices.

3. Lentil Soup

Ingredients:

• 1 cup brown or green lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups low-sodium vegetable broth
• 1 teaspoon turmeric
• 1 teaspoon cumin

Instructions:

1. In a large pot, combine all ingredients.
2. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
3. Season with salt and pepper to taste.

4. Chicken and Avocado Salad

Ingredients:

• 3 oz grilled chicken breast, chopped
• 1/2 avocado, diced
• 1/2 cup mixed greens
• 1/4 cup cherry tomatoes, halved
• 2 tablespoons vinaigrette dressing

Instructions:

1. In a bowl, combine the grilled chicken, avocado, mixed greens, and cherry tomatoes.
2. Drizzle with vinaigrette dressing and toss to combine.

5. Tuna Salad Lettuce Wraps

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1 celery stalk, finely chopped
• 4 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a bowl, mix together the tuna, Greek yogurt, and celery.
2. Spoon the tuna salad into the lettuce leaves and serve.

6. Black Bean Burgers on Whole Wheat Buns

Ingredients:

• 1 can (15 oz) black beans, rinsed and mashed
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 teaspoon chili powder
• 2 whole wheat buns
• Toppings: lettuce, tomato, onion

Instructions:

1. In a bowl, combine the mashed black beans, breadcrumbs, onion, and chili powder.
2. Form into two patties.
3. Cook in a non-stick skillet over medium heat for 5-7 minutes per side, or until browned.
4. Serve on whole wheat buns with your favorite toppings.

7. Shrimp and Zucchini Skewers

Ingredients:

• 8 large shrimp, peeled and deveined
• 1 zucchini, cut into 1-inch chunks
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• 1/2 teaspoon dried oregano

Instructions:

1. Preheat grill or grill pan to medium-high heat.
2. Thread the shrimp and zucchini onto skewers.
3. In a small bowl, whisk together the olive oil, lemon juice, and oregano.
4. Brush the skewers with the olive oil mixture.
5. Grill for 2-3 minutes per side, or until the shrimp are pink and cooked through.

8. Roasted Beet and Walnut Salad

Ingredients:

• 2 medium beets, roasted and diced
• 1/4 cup walnuts, toasted
• 2 cups arugula
• 2 tablespoons balsamic vinaigrette

Instructions:

1. In a bowl, combine the roasted beets, walnuts, and arugula.
2. Drizzle with balsamic vinaigrette and toss to combine.

9. Miso Soup with Tofu and Seaweed

Ingredients:

• 4 cups water
• 1/4 cup miso paste
• 1/2 block (7 oz) firm tofu, cubed
• 1/4 cup dried wakame seaweed, rehydrated
• 1 green onion, sliced

Instructions:

1. In a pot, bring the water to a simmer.
2. In a small bowl, whisk the miso paste with a little hot water to dissolve it.
3. Add the dissolved miso, tofu, and wakame to the pot.
4. Simmer for 5 minutes.
5. Garnish with green onion before serving.

10. Curried Chickpea Salad Sandwich

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and mashed
• 1/4 cup plain Greek yogurt
• 1 tablespoon curry powder
• 2 slices whole wheat bread
• Toppings: lettuce, tomato

Instructions:

1. In a bowl, combine the mashed chickpeas, Greek yogurt, and curry powder.
2. Spread the chickpea salad on a slice of bread, top with lettuce and tomato, and the other slice of bread.

11. Greek Salad with Grilled Chicken

Ingredients:

• 3 oz grilled chicken breast, sliced
• 1 cup chopped romaine lettuce
• 1/4 cup cucumber, diced
• 1/4 cup tomatoes, diced
• 2 tablespoons feta cheese, crumbled
• 2 tablespoons Greek dressing

Instructions:

1. In a bowl, combine the romaine lettuce, cucumber, and tomatoes.
2. Top with grilled chicken and feta cheese.
3. Drizzle with Greek dressing.

12. Sweet Potato and Black Bean Bowl

Ingredients:

• 1 medium sweet potato, baked and mashed
• 1/2 cup black beans, rinsed
• 1/4 cup corn
• 1/4 avocado, sliced
• 1 tablespoon lime juice

Instructions:

1. In a bowl, top the mashed sweet potato with black beans, corn, and avocado.
2. Drizzle with lime juice before serving.

13. Turkey and Veggie Wrap

Ingredients:

• 2 slices of lean turkey breast
• 1 whole wheat tortilla
• 1/4 cup hummus
• 1/2 cup mixed greens
• 1/4 cup shredded carrots

Instructions:

1. Spread the hummus on the tortilla.
2. Layer with turkey, mixed greens, and shredded carrots.
3. Roll up the tortilla tightly.

14. Watermelon and Feta Salad

Ingredients:

• 2 cups cubed watermelon
• 1/4 cup crumbled feta cheese
• 2 tablespoons fresh mint, chopped
• 1 tablespoon balsamic glaze

Instructions:

1. In a bowl, gently toss the watermelon, feta cheese, and mint.
2. Drizzle with balsamic glaze before serving.

Conclusion

Making mindful choices about your lunch can have a significant impact on your lymphatic health. These recipes provide a delicious and convenient way to incorporate anti-inflammatory, nutrient-dense foods into your midday meal. By prioritizing your nutrition, you are taking an active role in supporting your body’s natural ability to heal and maintain balance. For a comprehensive approach, consider incorporating these lunches as part of a broader lymphatic-supportive diet, including breakfast and dinner options.

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References

[1] LympheDIVAs. (2025, July 15). Nutrition and Lymphedema: Foods That Can Support Lymphatic Health. Retrieved from https://www.lymphedivas.com/blog/nutrition-and-lymphedema-foods-that-can-support-lymphatic-health/

[2] Everyday Health. (2025, September 25). The Best and Worst Foods for Lymphatic Drainage. Retrieved from https://www.everydayhealth.com/holistic-health/what-foods-are-good-for-lymphatic-drainage/
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