17 Anti-Inflammatory Lazy Lunch Meals

Lunchtime can be a challenge, especially when you’re trying to stick to a healthy, anti-inflammatory diet. It’s all too easy to grab something quick and convenient, which often means processed foods that can contribute to inflammation. But with a little planning and the right recipes, you can enjoy a delicious, satisfying, and inflammation-fighting lunch without spending hours in the kitchen. Here are 17 lazy anti-inflammatory lunch ideas that are perfect for busy weekdays.

1. Quinoa Salad with Roasted Vegetables

This versatile salad can be made ahead of time for a quick and easy lunch.

Ingredients:

• 1 cup cooked quinoa
• 2 cups mixed roasted vegetables (broccoli, bell peppers, zucchini, etc.)
• 1/4 cup crumbled feta cheese (optional)
• A handful of fresh parsley, chopped
• Lemon-tahini dressing (2 tbsp tahini, 2 tbsp lemon juice, 1 tbsp olive oil, salt, and pepper)

Instructions:

1. In a large bowl, combine the cooked quinoa, roasted vegetables, feta cheese (if using), and parsley.
2. In a small bowl, whisk together the ingredients for the lemon-tahini dressing.
3. Pour the dressing over the salad and toss to combine.

2. Chickpea Salad Sandwich

A delicious and satisfying plant-based alternative to tuna salad.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup plain Greek yogurt or mashed avocado
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tablespoon Dijon mustard
• Salt and pepper to taste
• 2 slices of whole-grain bread

Instructions:

1. In a medium bowl, mash the chickpeas with a fork.
2. Stir in the Greek yogurt or avocado, celery, red onion, and Dijon mustard.
3. Season with salt and pepper to taste.
4. Serve the chickpea salad on whole-grain bread.

3. Speedy Lentil Soup

Make a big batch of this soup on the weekend for easy lunches all week long.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 teaspoon turmeric
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
3. Stir in the lentils, vegetable broth, and turmeric.
4. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste.

4. Avocado and Tuna Salad

A simple, no-mayo tuna salad that’s packed with healthy fats.

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 1 ripe avocado, mashed
• 1/4 red onion, finely chopped
• A squeeze of lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine the tuna, mashed avocado, red onion, and lemon juice.
2. Season with salt and pepper to taste.
3. Serve with whole-grain crackers or on a bed of leafy greens.

5. Black Bean and Quinoa Bowl

A hearty and satisfying bowl that’s perfect for meal prep.

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup corn (fresh, frozen, or canned)
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• Lime-cumin vinaigrette (2 tbsp olive oil, 1 tbsp lime juice, 1/2 tsp cumin, salt, and pepper)

Instructions:

1. In a bowl, combine the quinoa, black beans, corn, red onion, and cilantro.
2. Drizzle with the lime-cumin vinaigrette and toss to combine.

6. Green Goddess Wrap

A quick and easy wrap that’s packed with flavor and nutrients.

Ingredients:

• 1 large whole-grain tortilla or wrap
• 2-3 tablespoons green goddess dressing
• A handful of spinach or arugula
• 1/2 cup shredded rotisserie chicken
• 1/4 cup sliced cucumber
• 1/4 avocado, sliced

Instructions:

1. Spread the green goddess dressing over the tortilla.
2. Layer the spinach, chicken, cucumber, and avocado on top.
3. Roll up the wrap tightly.

7. Sheet-Pan Lemon Herb Chicken and Veggies

A complete meal that cooks on one pan for easy cleanup.

Ingredients:

• 1 boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups mixed vegetables (broccoli, bell peppers, red onion, etc.)
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a large baking sheet, toss the chicken and vegetables with the olive oil, oregano, garlic powder, salt, and pepper.
3. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
4. Squeeze lemon juice over the chicken and vegetables before serving.

8. Caprese Salad with a Balsamic Glaze

A simple and elegant salad that’s perfect for a light lunch.

Ingredients:

• 1 cup cherry tomatoes, halved
• 1/2 cup fresh mozzarella balls (bocconcini)
• A handful of fresh basil leaves
• 1 tablespoon olive oil
• Balsamic glaze for drizzling
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the cherry tomatoes, mozzarella balls, and basil leaves.
2. Drizzle with olive oil and balsamic glaze.
3. Season with salt and pepper to taste.

9. Mediterranean Chickpea Salad

A refreshing and flavorful salad that’s packed with plant-based protein.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup chopped red onion
• 1/4 cup chopped fresh parsley
• Lemon vinaigrette (3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp dried oregano, salt, and pepper)

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, and parsley.
2. Drizzle with the lemon vinaigrette and toss to combine.

10. Loaded Sweet Potato

A simple and satisfying meal that’s packed with nutrients.

Ingredients:

• 1 medium sweet potato, baked
• 1/2 cup canned black beans, rinsed and drained
• 1/4 avocado, diced
• Salsa for topping

Instructions:

1. Split the baked sweet potato open.
2. Top with the black beans, avocado, and salsa.

11. Curried Chicken Salad

A flavorful twist on a classic chicken salad.

Ingredients:

• 1 cup cooked, shredded chicken
• 1/4 cup plain Greek yogurt
• 1 tablespoon curry powder
• 1/4 cup chopped celery
• 2 tablespoons raisins or chopped dates
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the chicken, Greek yogurt, and curry powder.
2. Stir in the celery and raisins.
3. Season with salt and pepper to taste.

12. Salmon and Avocado Bowl

A simple and elegant bowl that’s packed with healthy fats.

Ingredients:

• 4 ounces cooked salmon, flaked
• 1/2 avocado, diced
• 1 cup cooked quinoa or brown rice
• A handful of spinach
• A squeeze of lemon juice

Instructions:

1. In a bowl, combine the quinoa, spinach, salmon, and avocado.
2. Squeeze lemon juice over the top and toss gently.

13. Spinach and White Bean Soup

A quick and easy soup that’s both comforting and nutritious.

Ingredients:

• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 4 cups vegetable broth
• 2 cups fresh spinach
• Salt and pepper to taste

Instructions:

1. In a pot, heat the olive oil over medium heat.
2. Add the garlic and cook for 30 seconds, until fragrant.
3. Add the cannellini beans and vegetable broth. Bring to a simmer.
4. Stir in the spinach and cook until wilted.
5. Season with salt and pepper to taste.

14. Tuna-Stuffed Avocado

A simple, no-cook lunch that’s ready in minutes.

Ingredients:

• 1 ripe avocado, halved and pitted
• 1 can (5 ounces) tuna in water, drained
• 1 tablespoon plain Greek yogurt
• 1 tablespoon chopped red onion
• Salt and pepper to taste

Instructions:

1. In a small bowl, mix together the tuna, Greek yogurt, and red onion.
2. Season with salt and pepper.
3. Spoon the tuna salad into the avocado halves.

15. Mason Jar Salad

The ultimate grab-and-go lunch. Layer your ingredients in a jar to keep them fresh until you’re ready to eat.

Ingredients:

• Dressing: 2 tablespoons of your favorite vinaigrette
• Hard vegetables: Carrots, cucumbers, bell peppers
• Grains/Protein: Quinoa, chickpeas, or grilled chicken
• Softer vegetables/fruits: Tomatoes, avocado
• Leafy greens: Spinach, arugula, or mixed greens

Instructions:

1. Pour the dressing into the bottom of a Mason jar.
2. Layer the remaining ingredients in the order listed above.
3. When you’re ready to eat, shake the jar to distribute the dressing.

16. Leftover Rotisserie Chicken and Veggie Plate

The laziest lunch of all! Simply assemble a plate of leftovers for a quick and easy meal.

Ingredients:

• Leftover rotisserie chicken
• Leftover roasted or steamed vegetables
• A side of hummus or guacamole

Instructions:

1. Arrange the chicken and vegetables on a plate.
2. Serve with a dollop of hummus or guacamole for extra flavor and healthy fats.

17. Smoked Salmon Pinwheels

These bite-sized pinwheels are perfect for a light lunch or snack.

Ingredients:

• 1 large whole-grain tortilla
• 2 tablespoons cream cheese or dairy-free alternative
• 2 ounces smoked salmon
• A handful of fresh dill

Instructions:

1. Spread the cream cheese on the tortilla.
2. Layer the smoked salmon and dill on top.
3. Roll up the tortilla tightly and slice into 1-inch pinwheels.

With these 17 lazy anti-inflammatory lunch recipes, you can enjoy a healthy and delicious midday meal without the stress. Keep these ideas on hand for those busy days when you need a quick and easy lunch that will leave you feeling energized and nourished.