19 Cheap Anti-Inflammatory Lunch Ideas

An anti-inflammatory lunch doesn’t have to be complicated or expensive. By focusing on whole, nutrient-dense foods, you can create delicious and satisfying meals that help fight inflammation and keep you energized throughout the afternoon. This article provides 19 cheap and easy anti-inflammatory lunch ideas, complete with full recipes, that are perfect for work, school, or a healthy meal at home.

1. Green Goddess Chickpea Salad Sandwich

This vibrant and flavorful sandwich is a healthy twist on a classic. The Green Goddess dressing is packed with fresh herbs, and chickpeas provide a plant-based source of protein and fiber.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup plain Greek yogurt
• 2 tablespoons chopped fresh parsley
• 2 tablespoons chopped fresh chives
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• Salt and pepper to taste
• 4 slices of whole-grain bread
• Lettuce and tomato slices for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork.
2. Stir in the Greek yogurt, parsley, chives, lemon juice, and garlic.
3. Season with salt and pepper.
4. Serve the chickpea salad on whole-grain bread with lettuce and tomato.

2. Quinoa Salad with Black Beans and Corn

This colorful and hearty salad is packed with anti-inflammatory ingredients. Quinoa is a complete protein, while black beans and corn provide fiber and antioxidants.

Ingredients:

• 1 cup cooked quinoa, cooled
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen corn, thawed
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh cilantro
• 2 tablespoons olive oil
• 1 tablespoon lime juice
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the quinoa, black beans, corn, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

3. Lentil Soup with Turmeric and Ginger

This warming and flavorful soup is perfect for a chilly day. Lentils are a great source of plant-based protein and fiber, while turmeric and ginger are powerful anti-inflammatory spices.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon ground turmeric
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened, about 5 minutes.
2. Add the garlic, ginger, and turmeric and cook for 1 minute more.
3. Stir in the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.

4. Salmon Salad with Avocado

This creamy and satisfying salmon salad is a great way to get your omega-3s. Avocado provides healthy fats and a creamy texture, while lemon juice brightens up the flavors.

Ingredients:

• 1 can (5 ounces) salmon, drained
• 1/2 avocado, mashed
• 2 tablespoons chopped red onion
• 1 tablespoon chopped fresh dill
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the salmon, mashed avocado, red onion, dill, and lemon juice.
2. Season with salt and pepper and mix until well combined.
3. Serve on whole-grain crackers, in a sandwich, or over a bed of greens.

5. Sweet Potato and Kale Bowl

This colorful and nutrient-dense bowl is a perfect anti-inflammatory lunch. Sweet potatoes are packed with vitamins and antioxidants, while kale is a nutritional powerhouse.

Ingredients:

• 1 medium sweet potato, roasted and diced
• 2 cups chopped kale, massaged with a little olive oil
• 1/2 cup cooked chickpeas
• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the roasted sweet potato, kale, and chickpeas.
2. In a small bowl, whisk together the tahini, lemon juice, water, salt, and pepper.
3. Drizzle the dressing over the sweet potato and kale bowl and toss to combine.

6. Tuna Salad Stuffed Avocados

This is a fun and easy way to enjoy tuna salad. The avocado boats are a great source of healthy fats and make for a beautiful presentation.

Ingredients:

• 1 can (5 ounces) tuna, drained
• 1/4 cup chopped celery
• 2 tablespoons chopped red onion
• 2 tablespoons plain Greek yogurt
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1 avocado, halved and pitted

Instructions:

1. In a medium bowl, combine the tuna, celery, red onion, Greek yogurt, and lemon juice.
2. Season with salt and pepper and mix until well combined.
3. Spoon the tuna salad into the avocado halves and serve.

7. Mediterranean Chickpea Salad

This refreshing and flavorful salad is packed with anti-inflammatory ingredients like chickpeas, cucumbers, tomatoes, and olives.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, cucumber, tomatoes, red onion, parsley, and feta cheese.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

8. Curried Chicken Salad Wrap

This flavorful and exotic chicken salad is a great way to use up leftover chicken. The curry powder provides a dose of anti-inflammatory spices.

Ingredients:

• 1 cup cooked chicken, shredded
• 1/4 cup plain Greek yogurt
• 2 tablespoons chopped celery
• 2 tablespoons raisins
• 1 teaspoon curry powder
• Salt and pepper to taste
• 2 whole-wheat tortillas
• Spinach or lettuce for serving

Instructions:

1. In a medium bowl, combine the chicken, Greek yogurt, celery, raisins, and curry powder.
2. Season with salt and pepper and mix until well combined.
3. Spoon the chicken salad onto the tortillas, top with spinach or lettuce, and roll up.

9. Black Bean Burgers

These homemade black bean burgers are a healthy and affordable alternative to store-bought veggie burgers. They are packed with fiber and plant-based protein.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 1 egg
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 4 whole-wheat buns
• Toppings: lettuce, tomato, onion, avocado

Instructions:

1. In a medium bowl, mash the black beans with a fork.
2. Stir in the breadcrumbs, onion, egg, cumin, and chili powder.
3. Season with salt and pepper and mix until well combined.
4. Form the mixture into 4 patties.
5. Cook the patties in a lightly oiled skillet over medium heat for 3-4 minutes per side, or until heated through.
6. Serve on whole-wheat buns with your favorite toppings.

10. Roasted Vegetable and Hummus Wrap

This simple and satisfying wrap is a great way to use up leftover roasted vegetables. Hummus provides a creamy and flavorful base.

Ingredients:

• 1 cup leftover roasted vegetables (such as broccoli, bell peppers, and zucchini)
• 1/4 cup hummus
• 1 whole-wheat tortilla
• A handful of spinach

Instructions:

1. Spread the hummus on the tortilla.
2. Top with the roasted vegetables and spinach.
3. Roll up the wrap and enjoy.

11. Spinach and White Bean Soup

This simple and hearty soup is a great way to get your greens. White beans provide a creamy texture and a good source of plant-based protein.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 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 large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for 1 minute more.
3. Stir in the cannellini beans and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Stir in the spinach and cook until wilted.
5. Season with salt and pepper to taste.

12. Salmon and Veggie Skewers

These colorful and flavorful skewers are a fun and easy way to enjoy salmon. They are perfect for a light and healthy lunch.

Ingredients:

• 1/2 pound salmon, cut into 1-inch cubes
• 1 bell pepper, cut into 1-inch pieces
• 1/2 red onion, cut into 1-inch pieces
• 1 zucchini, cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Thread the salmon and vegetables onto skewers.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Brush the skewers with the olive oil mixture.
5. Grill for 3-4 minutes per side, or until the salmon is cooked through and the vegetables are tender.

13. Greek-style Farro Salad

Farro is a chewy and nutritious ancient grain that is a great base for salads. This Greek-style salad is packed with flavor and anti-inflammatory ingredients.

Ingredients:

• 1 cup cooked farro, cooled
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the farro, cucumber, tomatoes, red onion, parsley, and feta cheese.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

14. Spicy Tuna and Cucumber Bites

These refreshing and flavorful bites are a great low-carb lunch option. The Sriracha adds a spicy kick, while the cucumber provides a cool and crisp contrast.

Ingredients:

• 1 can (5 ounces) tuna, drained
• 2 tablespoons plain Greek yogurt
• 1 tablespoon Sriracha
• 1 tablespoon chopped fresh cilantro
• 1 cucumber, sliced into 1/2-inch thick rounds

Instructions:

1. In a medium bowl, combine the tuna, Greek yogurt, Sriracha, and cilantro.
2. Mix until well combined.
3. Spoon the tuna mixture onto the cucumber slices and serve.

15. Anti-Inflammatory Chicken and Beet Salad

This vibrant and flavorful salad is packed with anti-inflammatory ingredients. Beets are a great source of antioxidants, while walnuts provide a dose of healthy fats.

Ingredients:

• 1 cup cooked chicken, shredded
• 1 cup cooked beets, diced
• 1/4 cup chopped walnuts
• 2 tablespoons chopped fresh parsley
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chicken, beets, walnuts, and parsley.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

16. Arugula and Cucumber Salad with Tuna

This simple and refreshing salad is a great light lunch option. Arugula provides a peppery bite, while the lemon vinaigrette brightens up the flavors.

Ingredients:

• 2 cups arugula
• 1 cucumber, thinly sliced
• 1 can (5 ounces) tuna, drained
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the arugula and cucumber.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Top with the tuna and serve.

17. Lemony Shrimp and Kale Salad

This hearty and flavorful salad is a great way to get your greens and protein. The lemon-tahini dressing is creamy and delicious.

Ingredients:

• 1/2 pound cooked shrimp, peeled and deveined
• 2 cups chopped kale, massaged with a little olive oil
• 1/4 cup chopped red onion
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon water
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the shrimp, kale, and red onion.
2. In a small bowl, whisk together the tahini, lemon juice, water, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

18. Red Lentil Soup with Saffron

This exotic and flavorful soup is a great way to use saffron. Red lentils cook quickly, making this a great option for a weeknight meal.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• A pinch of saffron threads
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, turmeric, and saffron and cook for 1 minute more.
3. Stir in the lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste.

19. Fish Tacos with Grapefruit Salsa

These refreshing and flavorful fish tacos are a great way to use grapefruit. The tartness of the grapefruit pairs perfectly with the fish.

Ingredients:

• 1/2 pound white fish fillets (such as cod or tilapia)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 tablespoon olive oil
• 4 small corn tortillas
• 1 grapefruit, segmented and chopped
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon lime juice

Instructions:

1. Season the fish with chili powder, cumin, salt, and pepper.
2. In a skillet, heat the olive oil over medium-high heat. Add the fish and cook for 3-4 minutes per side, or until cooked through.
3. While the fish is cooking, make the salsa. In a small bowl, combine the grapefruit, red onion, cilantro, and lime juice.
4. Warm the tortillas in a dry skillet or in the microwave.
5. Flake the fish with a fork and divide it among the tortillas. Top with the grapefruit salsa and serve.