15 Anti-Inflammation Lunch Meals (High-Protein)

Lunch is a critical meal that provides the energy needed to power through the afternoon. Choosing a lunch that is both high in protein and rich in anti-inflammatory ingredients can significantly impact your overall health and well-being. A protein-rich lunch helps maintain stable blood sugar levels, preventing the dreaded afternoon slump, while anti-inflammatory foods work to reduce chronic inflammation, which is linked to various health conditions [1].

This article provides 15 delicious and satisfying high-protein, anti-inflammatory lunch recipes. These meals are designed to be both nutritious and easy to prepare, making healthy eating accessible even on busy days.

1. Grilled Salmon Salad with Avocado

Salmon is a prime source of omega-3 fatty acids, which have potent anti-inflammatory effects [2]. This salad combines grilled salmon with creamy avocado, crisp greens, and a zesty vinaigrette for a light yet satisfying lunch.

• Ingredients:
  • 4-ounce salmon fillet
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper to taste
  • 4 cups of mixed greens
  • 1/2 avocado, sliced
  • 1/4 cup cherry tomatoes, halved
  • For the vinaigrette: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard
• Instructions:
  1. Preheat a grill or grill pan to medium-high heat.
  2. Brush the salmon fillet with olive oil and season with salt and pepper.
  3. Grill the salmon for 4-5 minutes per side, or until cooked through.
  4. In a small bowl, whisk together the ingredients for the vinaigrette.
  5. In a large bowl, combine the mixed greens, avocado, and cherry tomatoes.
  6. Flake the grilled salmon over the salad and drizzle with the vinaigrette.
• Protein: Approximately 25-30g.

2. Quinoa and Black Bean Salad with Lemon-Tahini Dressing

This vibrant salad is packed with plant-based protein from quinoa and black beans. The lemon-tahini dressing adds a creamy texture and a dose of healthy fats.

• Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup canned black beans, rinsed and drained
  • 1/2 cup corn kernels (fresh or frozen)
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh cilantro
  • For the dressing: 2 tablespoons tahini, 2 tablespoons lemon juice, 1 tablespoon water, salt, and pepper.
• Instructions:
  1. In a large bowl, combine the cooked quinoa, black beans, corn, red onion, and cilantro.
  2. In a small bowl, whisk together the tahini, lemon juice, and water to create the dressing. Season with salt and pepper.
  3. Pour the dressing over the quinoa salad and toss to combine.
• Protein: Approximately 15g.

3. Chicken and Vegetable Skewers with Turmeric-Yogurt Marinade

Chicken is a lean source of protein, and this recipe infuses it with the anti-inflammatory power of turmeric. The yogurt marinade helps to tenderize the chicken, resulting in juicy and flavorful skewers.

• Ingredients:
  • 1 boneless, skinless chicken breast, cut into 1-inch cubes
  • 1 cup of mixed vegetables (e.g., bell peppers, zucchini, red onion), cut into 1-inch pieces
  • For the marinade: 1/2 cup plain Greek yogurt, 1 teaspoon turmeric, 1/2 teaspoon cumin, 1 clove garlic (minced), salt, and pepper.
• Instructions:
  1. In a bowl, combine the marinade ingredients. Add the chicken cubes and toss to coat. Let it marinate for at least 15 minutes.
  2. Thread the marinated chicken and vegetables onto skewers.
  3. Grill or bake the skewers until the chicken is cooked through and the vegetables are tender.
• Protein: Approximately 25-30g.

4. Lentil Soup with Vegetables

Lentils are an excellent source of plant-based protein and fiber. This hearty soup is packed with vegetables and anti-inflammatory spices, making it a perfect comforting and nutritious lunch.

• Ingredients:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup of brown or green lentils, rinsed
  • 4 cups of vegetable broth
  • 1 teaspoon of turmeric
  • Salt and pepper to taste
• Instructions:
  1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
  2. Add the lentils, vegetable broth, and turmeric. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
  3. Season with salt and pepper to taste.
• Protein: Approximately 18g per serving.

5. Tuna Salad Stuffed Avocados

This recipe is a creative and low-carb way to enjoy tuna salad. Avocado halves serve as the
“boat” for a creamy and satisfying tuna salad.

• Ingredients:
  • 1 can (5 ounces) of tuna in water, drained
  • 1/4 cup of plain Greek yogurt
  • 1 tablespoon of chopped red onion
  • 1 tablespoon of chopped fresh dill
  • 1 avocado, halved and pitted
  • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the tuna, Greek yogurt, red onion, and dill. Season with salt and pepper.
  2. Spoon the tuna salad into the avocado halves.
• Protein: Approximately 20-25g.

6. Chickpea Salad Sandwich

A plant-based take on a classic sandwich, this chickpea salad is both nutritious and delicious. Chickpeas provide a good source of protein and fiber.

• Ingredients:
  • 1 can (15 ounces) of chickpeas, rinsed and drained
  • 1/4 cup of mashed avocado or vegan mayonnaise
  • 1/4 cup of chopped celery
  • 2 tablespoons of chopped red onion
  • 1 tablespoon of lemon juice
  • 2 slices of whole-grain bread
• Instructions:
  1. In a bowl, mash the chickpeas with a fork.
  2. Stir in the mashed avocado or vegan mayonnaise, celery, red onion, and lemon juice.
  3. Season with salt and pepper.
  4. Serve the chickpea salad between two slices of whole-grain bread.
• Protein: Approximately 15g.

7. Greek Chicken Salad

This refreshing salad is full of flavor and packed with protein. The combination of grilled chicken, fresh vegetables, and a light vinaigrette makes for a perfect lunch.

• Ingredients:
  • 4 ounces of grilled chicken breast, sliced
  • 2 cups of chopped romaine lettuce
  • 1/4 cup of sliced cucumber
  • 1/4 cup of cherry tomatoes, halved
  • 2 tablespoons of crumbled feta cheese
  • 2 tablespoons of Kalamata olives
  • For the dressing: 2 tablespoons of olive oil, 1 tablespoon of red wine vinegar, 1/2 teaspoon of dried oregano.
• Instructions:
  1. In a large bowl, combine the romaine lettuce, cucumber, cherry tomatoes, feta cheese, and Kalamata olives.
  2. Top with the sliced grilled chicken.
  3. In a small bowl, whisk together the dressing ingredients.
  4. Drizzle the dressing over the salad and toss to combine.
• Protein: Approximately 30g.

8. Shrimp and Avocado Ceviche

Ceviche is a light and refreshing dish that is perfect for lunch. The shrimp is “cooked” in citrus juice and combined with avocado, onion, and cilantro.

• Ingredients:
  • 1/2 pound of cooked shrimp, peeled and deveined
  • 1/2 cup of lime juice
  • 1/2 cup of chopped red onion
  • 1/2 cup of chopped cilantro
  • 1 avocado, diced
  • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the cooked shrimp, lime juice, red onion, and cilantro.
  2. Let it sit for at least 15 minutes to allow the flavors to meld.
  3. Gently stir in the diced avocado.
  4. Season with salt and pepper.
• Protein: Approximately 20g.

9. Turkey and Hummus Wrap

This simple wrap is a great way to get a serving of lean protein and healthy fats. Hummus adds a creamy texture and a boost of fiber.

• Ingredients:
  • 1 whole-wheat tortilla
  • 2-3 tablespoons of hummus
  • 3-4 slices of turkey breast
  • A handful of spinach
  • 1/4 cup of sliced bell peppers
• Instructions:
  1. Spread the hummus evenly over the tortilla.
  2. Layer the turkey slices, spinach, and bell peppers on top.
  3. Roll up the tortilla tightly.
• Protein: Approximately 20-25g.

10. Mason Jar Salad with Chickpeas and Veggies

This make-ahead salad is perfect for busy weekdays. Layering the ingredients in a mason jar keeps the greens from getting soggy.

• Ingredients:
  • Dressing: 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar
  • 1/2 cup of chickpeas
  • 1/2 cup of chopped carrots
  • 1/2 cup of chopped cucumber
  • 2 cups of mixed greens
• Instructions:
  1. Pour the dressing into the bottom of a mason jar.
  2. Layer the chickpeas, carrots, and cucumber on top of the dressing.
  3. Top with the mixed greens.
  4. When ready to eat, shake the jar to distribute the dressing.
• Protein: Approximately 15g.

11. Black Bean Burgers

These homemade black bean burgers are a healthy and satisfying alternative to traditional beef burgers. They are packed with plant-based protein and fiber.

• Ingredients:
  • 1 can (15 ounces) of black beans, rinsed and drained
  • 1/2 cup of breadcrumbs
  • 1/4 cup of chopped onion
  • 1 teaspoon of cumin
  • 1/2 teaspoon of chili powder
  • 1 tablespoon of olive oil
• Instructions:
  1. In a bowl, mash the black beans with a fork.
  2. Stir in the breadcrumbs, onion, cumin, and chili powder.
  3. Form the mixture into patties.
  4. Heat the olive oil in a skillet over medium heat. Cook the patties for 3-4 minutes per side, until golden brown.
• Protein: Approximately 15g per burger.

12. Curried Chicken Salad

This flavorful chicken salad gets an anti-inflammatory boost from curry powder. Serve it in a sandwich, over a bed of greens, or with whole-grain crackers.

• Ingredients:
  • 1 cup of cooked, shredded chicken
  • 1/4 cup of plain Greek yogurt
  • 1/4 cup of chopped celery
  • 2 tablespoons of raisins
  • 1 teaspoon of curry powder
• Instructions:
  1. In a bowl, combine the chicken, Greek yogurt, celery, raisins, and curry powder.
  2. Stir until well combined.
  3. Season with salt and pepper to taste.
• Protein: Approximately 25g.

13. Edamame and Corn Salad

Edamame is a great source of plant-based protein. This colorful salad is a light and refreshing lunch option.

• Ingredients:
  • 1 cup of shelled edamame, cooked
  • 1 cup of corn kernels
  • 1/2 cup of chopped red bell pepper
  • 1/4 cup of chopped red onion
  • For the dressing: 2 tablespoons of rice vinegar, 1 tablespoon of sesame oil.
• Instructions:
  1. In a bowl, combine the edamame, corn, red bell pepper, and red onion.
  2. In a small bowl, whisk together the rice vinegar and sesame oil.
  3. Pour the dressing over the salad and toss to combine.
• Protein: Approximately 15g.

14. Mediterranean Tuna Salad

This tuna salad is a healthier take on the classic, with a Mediterranean twist. It uses olive oil instead of mayonnaise and is packed with fresh vegetables.

• Ingredients:
  • 1 can (5 ounces) of tuna in olive oil, drained
  • 1/4 cup of chopped cucumber
  • 1/4 cup of chopped tomatoes
  • 2 tablespoons of chopped red onion
  • 1 tablespoon of capers
  • 1 tablespoon of lemon juice
• Instructions:
  1. In a bowl, flake the tuna with a fork.
  2. Stir in the cucumber, tomatoes, red onion, and capers.
  3. Drizzle with lemon juice and toss to combine.
• Protein: Approximately 20g.

15. Leftover Roasted Chicken and Vegetables

Don’t underestimate the power of leftovers for a quick and healthy lunch. A simple plate of leftover roasted chicken and vegetables is a balanced and satisfying meal.

• Ingredients:
  • 4-6 ounces of leftover roasted chicken
  • 1-2 cups of leftover roasted vegetables (e.g., broccoli, sweet potatoes, Brussels sprouts)
• Instructions:
  1. Simply reheat the chicken and vegetables in the microwave or oven until warm.
• Protein: Approximately 30-40g.

Conclusion

These 15 high-protein, anti-inflammatory lunch recipes offer a variety of delicious and nutritious options to keep you energized and healthy. By incorporating these meals into your weekly rotation, you can take a proactive step towards reducing inflammation and improving your overall well-being.

References

[1] “Foods that fight inflammation.” Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
[2] “Omega-3 Fatty Acids: An Essential Contribution.” Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/