24 Anti-Inflammatory Lunch Recipes (25g Protein)

Lunchtime is a crucial opportunity to refuel your body with nutrient-dense foods that support sustained energy and combat inflammation. A protein-rich lunch helps maintain stable blood sugar levels throughout the afternoon, preventing energy crashes and keeping you focused and productive. Anti-inflammatory ingredients can help reduce chronic inflammation, which is associated with various health conditions.

This article features 24 delicious and easy-to-make lunch recipes that provide at least 25 grams of protein per serving while incorporating powerful anti-inflammatory ingredients. From hearty salads and satisfying bowls to flavorful wraps and warming soups, these recipes offer variety and flexibility to suit your taste preferences and dietary needs.

1. Grilled Chicken Salad with Quinoa and Avocado

A vibrant and satisfying salad packed with protein, healthy fats, and fiber.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 cup cooked quinoa
• 2 cups mixed greens
• 1/2 avocado, sliced
• 1/4 cup cherry tomatoes, halved
• 2 tbsp olive oil and lemon juice dressing

Instructions:

1. In a large bowl, combine the mixed greens, quinoa, and cherry tomatoes.
2. Top with the sliced grilled chicken and avocado.
3. Drizzle with olive oil and lemon juice dressing.

Protein: ~35g

2. Lentil Soup with a Side of Greek Yogurt

A hearty and warming soup that’s both delicious and nutritious.

Ingredients:

• 1.5 cups cooked lentils
• 1 cup vegetable broth
• 1/2 cup chopped carrots, celery, and onions
• 1/2 cup plain Greek yogurt on the side
• 1 tsp turmeric

Instructions:

1. In a pot, combine the cooked lentils, vegetable broth, and chopped vegetables.
2. Bring to a simmer and cook until the vegetables are tender.
3. Stir in the turmeric.
4. Serve hot with a dollop of Greek yogurt on the side.

Protein: ~28g

3. Salmon and Asparagus Stir-fry

A quick and easy stir-fry that’s rich in omega-3s and antioxidants.

Ingredients:

• 4 oz salmon fillet, cut into cubes
• 1 cup chopped asparagus
• 1/2 cup sliced bell peppers
• 1/4 cup soy sauce or tamari
• 1 tbsp sesame oil
• 1 cup cooked brown rice

Instructions:

1. Heat the sesame oil in a wok or large skillet over medium-high heat.
2. Add the salmon and cook until lightly browned.
3. Add the asparagus and bell peppers and stir-fry for 3-5 minutes.
4. Stir in the soy sauce or tamari and cook for another minute.
5. Serve over a bed of brown rice.

Protein: ~30g

4. Chickpea Salad Sandwich

A vegetarian take on a classic sandwich, this recipe is packed with plant-based protein and fiber.

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and mashed
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped celery and red onion
• 1 tbsp Dijon mustard
• 2 slices of whole-grain bread
• 1 cup of spinach

Instructions:

1. In a bowl, combine the mashed chickpeas, Greek yogurt, celery, red onion, and Dijon mustard.
2. Season with salt and pepper to taste.
3. Serve the chickpea salad on whole-grain bread with a cup of spinach.

Protein: ~26g

5. Tuna Salad Stuffed Avocados

A low-carb, high-protein lunch that’s both creamy and satisfying.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped red onion and celery
• 1 avocado, halved and pitted

Instructions:

1. In a bowl, combine the tuna, Greek yogurt, red onion, and celery.
2. Season with salt and pepper to taste.
3. Spoon the tuna salad into the avocado halves.

Protein: ~30g

6. Black Bean Burgers on Whole-Wheat Buns

A hearty and flavorful veggie burger that’s packed with plant-based protein.

Ingredients:

• 1 can (15 oz) black beans, rinsed and mashed
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion and bell pepper
• 1 egg
• 1 tsp cumin and chili powder
• 2 whole-wheat buns

Instructions:

1. In a bowl, combine the mashed black beans, breadcrumbs, onion, bell pepper, egg, and spices.
2. Form the mixture into two patties.
3. Cook the patties in a lightly oiled skillet over medium heat for 3-5 minutes per side.
4. Serve the black bean burgers on whole-wheat buns with your favorite toppings.

Protein: ~28g

7. Chicken and Vegetable Skewers

A fun and easy way to get your protein and veggies. These skewers are perfect for grilling or baking.

Ingredients:

• 4 oz chicken breast, cut into cubes
• 1 cup mixed vegetables (bell peppers, onions, zucchini, cherry tomatoes)
• 2 tbsp olive oil
• 1 tsp dried herbs (oregano, thyme)
• 1 cup cooked quinoa on the side

Instructions:

1. Preheat grill or oven to 400°F (200°C).
2. Thread the chicken and vegetables onto skewers.
3. Brush with olive oil and sprinkle with dried herbs, salt, and pepper.
4. Grill or bake for 15-20 minutes, or until the chicken is cooked through.
5. Serve with a side of quinoa.

Protein: ~32g

8. Quinoa Salad with Roasted Sweet Potatoes and Kale

A nutrient-dense salad that’s perfect for meal prep. The combination of quinoa, sweet potatoes, and kale provides a wealth of anti-inflammatory benefits.

Ingredients:

• 1 cup cooked quinoa
• 1 cup roasted sweet potato cubes
• 2 cups chopped kale, massaged with a little olive oil
• 1/4 cup toasted pumpkin seeds
• 4 oz grilled chicken or chickpeas for extra protein
• 2 tbsp tahini dressing

Instructions:

1. In a large bowl, combine the quinoa, roasted sweet potatoes, and kale.
2. Top with grilled chicken or chickpeas and toasted pumpkin seeds.
3. Drizzle with tahini dressing.

Protein: ~30g (with chicken)

9. Shrimp and Avocado Salad

A light and refreshing salad that’s packed with protein and healthy fats.

Ingredients:

• 4 oz cooked shrimp
• 1/2 avocado, diced
• 1 cup chopped cucumber and cherry tomatoes
• 2 cups mixed greens
• 2 tbsp lime vinaigrette

Instructions:

1. In a large bowl, combine the mixed greens, cucumber, and cherry tomatoes.
2. Top with the cooked shrimp and diced avocado.
3. Drizzle with lime vinaigrette.

Protein: ~27g

10. Greek Chicken Bowls

A deconstructed Greek salad in a bowl, this recipe is full of flavor and packed with protein.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 cup cooked quinoa
• 1/2 cup chopped cucumber and tomatoes
• 1/4 cup crumbled feta cheese
• 2 tbsp Kalamata olives
• 2 tbsp tzatziki sauce

Instructions:

1. In a bowl, create a bed of quinoa.
2. Top with the sliced grilled chicken, cucumber, tomatoes, feta cheese, and olives.
3. Drizzle with tzatziki sauce.

Protein: ~36g

11. Stuffed Bell Peppers with Ground Turkey and Brown Rice

A hearty and satisfying meal that can be made ahead of time.

Ingredients:

• 2 bell peppers, halved and seeded
• 4 oz cooked ground turkey
• 1/2 cup cooked brown rice
• 1/4 cup tomato sauce
• 1/4 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine the cooked ground turkey, brown rice, and tomato sauce.
3. Spoon the mixture into the bell pepper halves.
4. Top with shredded mozzarella cheese.
5. Bake for 20-25 minutes, or until the peppers are tender and the cheese is melted and bubbly.

Protein: ~30g

12. Mason Jar Salad with Salmon and a Lemon-Dill Vinaigrette

A convenient and portable lunch option that keeps your salad fresh and crisp.

Ingredients:

• Dressing (bottom layer): 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp fresh dill
• Hard ingredients: 1/2 cup chickpeas, 1/4 cup chopped cucumber
• Softer ingredients: 4 oz cooked salmon, flaked, 1/4 cup crumbled feta cheese
• Greens (top layer): 2 cups spinach

Instructions:

1. Pour the dressing into the bottom of a mason jar.
2. Layer the remaining ingredients in the order listed.
3. When ready to eat, shake the jar to distribute the dressing and pour the salad into a bowl.

Protein: ~29g

13. Curried Chicken Salad Lettuce Wraps

A lighter, low-carb version of chicken salad, these lettuce wraps are full of flavor and protein.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1/4 cup plain Greek yogurt
• 2 tbsp chopped celery and red onion
• 1 tsp curry powder
• 4 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a bowl, combine the shredded chicken, Greek yogurt, celery, red onion, and curry powder.
2. Season with salt and pepper to taste.
3. Spoon the curried chicken salad into the lettuce leaves.

Protein: ~28g

14. Mediterranean Tuna Salad

A fresh and flavorful tuna salad with a Mediterranean twist.

Ingredients:

• 1 can (5 oz) tuna in olive oil, drained
• 1/4 cup chopped Kalamata olives and sun-dried tomatoes
• 1/4 cup chopped red onion and parsley
• 2 tbsp lemon juice
• Serve with 1 cup of mixed greens

Instructions:

1. In a bowl, combine the tuna, olives, sun-dried tomatoes, red onion, and parsley.
2. Drizzle with lemon juice and toss to combine.
3. Serve over a bed of mixed greens.

Protein: ~26g

15. Beef and Broccoli Stir-fry

A classic stir-fry that’s a great source of protein and iron.

Ingredients:

• 4 oz beef sirloin, thinly sliced
• 1 cup broccoli florets
• 1/4 cup soy sauce or tamari
• 1 tbsp sesame oil
• 1 clove garlic, minced
• 1 cup cooked quinoa

Instructions:

1. Heat the sesame oil in a wok or large skillet over medium-high heat.
2. Add the beef and cook until browned.
3. Add the broccoli and garlic and stir-fry for 3-5 minutes.
4. Stir in the soy sauce or tamari and cook for another minute.
5. Serve over a bed of quinoa.

Protein: ~35g

16. Chicken Shawarma Bowl

A flavorful and satisfying bowl inspired by Middle Eastern cuisine.

Ingredients:

• 4 oz chicken breast, cooked and seasoned with shawarma spices (cumin, coriander, turmeric, paprika)
• 1 cup cooked quinoa
• 1/4 cup hummus
• 1/2 cup chopped cucumber and tomato salad
• 2 tbsp tahini sauce

Instructions:

1. Create a bed of quinoa in a bowl.
2. Top with the cooked chicken, a dollop of hummus, and the cucumber and tomato salad.
3. Drizzle with tahini sauce.

Protein: ~34g

17. Soba Noodle Salad with Edamame and Tofu

A refreshing and protein-packed noodle salad with a Japanese-inspired dressing.

Ingredients:

• 2 oz dry soba noodles, cooked and rinsed
• 1/2 cup shelled edamame, cooked
• 4 oz firm tofu, cubed and pan-seared
• 1/2 cup shredded carrots and cucumber
• 2 tbsp soy-ginger dressing

Instructions:

1. In a bowl, combine the cooked soba noodles, edamame, pan-seared tofu, carrots, and cucumber.
2. Drizzle with soy-ginger dressing and toss to combine.

Protein: ~28g

18. Turkey Meatballs with Zucchini Noodles

A low-carb, high-protein alternative to traditional spaghetti and meatballs.

Ingredients:

• 4 oz cooked turkey meatballs
• 2 cups zucchini noodles (zoodles)
• 1/2 cup marinara sauce
• 2 tbsp grated Parmesan cheese

Instructions:

1. Sauté the zucchini noodles in a lightly oiled skillet for 2-3 minutes, or until slightly tender.
2. Top the zoodles with the turkey meatballs and marinara sauce.
3. Sprinkle with Parmesan cheese.

Protein: ~30g

19. Deconstructed Burrito Bowl

A healthier, bowl-based version of a burrito, this recipe is easily customizable.

Ingredients:

• 4 oz grilled chicken or lean ground turkey
• 1/2 cup black beans
• 1/2 cup corn
• 1/2 cup cooked brown rice
• 1/4 cup salsa
• 1/4 avocado, sliced

Instructions:

1. In a bowl, combine the brown rice, black beans, and corn.
2. Top with the grilled chicken or ground turkey, salsa, and sliced avocado.

Protein: ~33g

20. Salmon Salad with Greek Yogurt

A creamy and flavorful salmon salad that’s a great alternative to tuna salad.

Ingredients:

• 1 can (5 oz) salmon, drained
• 1/4 cup plain Greek yogurt
• 2 tbsp chopped dill and red onion
• Serve with 2 cups of mixed greens

Instructions:

1. In a bowl, combine the salmon, Greek yogurt, dill, and red onion.
2. Season with salt and pepper to taste.
3. Serve over a bed of mixed greens.

Protein: ~28g

21. White Bean and Tuna Salad with Lemon and Herbs

A refreshing and protein-packed salad with a Mediterranean flair.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/2 cup cannellini beans, rinsed
• 1/4 cup chopped parsley and red onion
• 2 tbsp olive oil and lemon juice

Instructions:

1. In a bowl, gently combine the tuna, cannellini beans, parsley, and red onion.
2. Drizzle with olive oil and lemon juice and toss to combine.

Protein: ~29g

22. Chicken and White Bean Chili

A hearty and flavorful chili that’s packed with protein and fiber.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1 cup cannellini beans, rinsed
• 1/2 cup vegetable broth
• 1/4 cup chopped onion and bell pepper
• 1 tsp cumin and chili powder
• Top with a dollop of Greek yogurt

Instructions:

1. In a pot, combine the shredded chicken, cannellini beans, vegetable broth, onion, and bell pepper.
2. Bring to a simmer and cook for 10-15 minutes.
3. Stir in the cumin and chili powder.
4. Serve hot with a dollop of Greek yogurt.

Protein: ~35g

23. Egg Roll in a Bowl

A deconstructed egg roll that’s low-carb, high-protein, and full of flavor.

Ingredients:

• 4 oz ground turkey or chicken
• 2 cups shredded cabbage and carrots
• 1/4 cup soy sauce or tamari
• 1 tbsp sesame oil
• 1 clove garlic, minced
• 1 tsp ginger, grated

Instructions:

1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the ground turkey or chicken and cook until browned.
3. Add the garlic and ginger and cook for another minute.
4. Add the shredded cabbage and carrots and stir-fry for 3-5 minutes.
5. Stir in the soy sauce or tamari and cook for another minute.

Protein: ~28g

24. Sardine and Avocado Toast

A nutrient-dense and protein-packed toast that’s rich in omega-3s and healthy fats.

Ingredients:

• 1 can (3.75 oz) sardines in olive oil, drained
• 1/2 avocado, mashed
• 1 slice of whole-grain bread, toasted
• 1 hard-boiled egg, sliced
• Lemon juice and red pepper flakes to taste

Instructions:

1. In a bowl, mash the sardines with a fork.
2. Spread the mashed avocado on the toasted bread.
3. Top with the mashed sardines and sliced hard-boiled egg.
4. Squeeze some lemon juice over the top and sprinkle with red pepper flakes.

Protein: ~27g