25+ High-Protein Anti-Inflammatory Lunch Recipes

Lunch is a crucial meal that provides the energy needed to power through the afternoon. Opting for a high-protein, anti-inflammatory lunch can make a significant difference in maintaining energy levels, supporting muscle health, and combating chronic inflammation. This article offers a diverse collection of over 25 delicious and easy-to-prepare lunch recipes, each designed to be rich in protein and packed with anti-inflammatory ingredients.

The Midday Boost Your Body Needs

An anti-inflammatory diet focuses on whole, unprocessed foods that help to reduce inflammation in the body. Key components of such a diet include an abundance of fruits and vegetables, lean proteins, healthy fats, and whole grains. When you combine these with a substantial serving of protein, you create a meal that not only keeps you full and satisfied but also actively works to improve your overall health.

The lunch recipes in this guide are centered around powerful anti-inflammatory foods such as:

• Fatty Fish: Salmon and tuna are excellent sources of omega-3 fatty acids.
• Lean Poultry: Chicken and turkey provide high-quality protein.
• Legumes: Chickpeas, lentils, and beans are packed with fiber and plant-based protein.
• Colorful Vegetables: A wide array of vegetables ensures a rich intake of antioxidants and phytonutrients.

By making these recipes a regular part of your lunchtime routine, you can enjoy a delicious and satisfying meal while actively promoting your well-being.

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1. Grilled Salmon with Quinoa and Roasted Vegetables

This balanced and flavorful lunch features omega-3-rich salmon, protein-packed quinoa, and a colorful medley of roasted vegetables.

Ingredients:

• 4 oz salmon fillet
• 1 cup cooked quinoa
• 1 cup mixed roasted vegetables (broccoli, bell peppers, zucchini)
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat your grill or a skillet over medium-high heat.
2. Season the salmon fillet with salt, pepper, and lemon juice.
3. Grill the salmon for 4-6 minutes per side, or until cooked through.
4. In a bowl, combine the cooked quinoa and roasted vegetables. Drizzle with olive oil and toss to combine.
5. Serve the grilled salmon alongside the quinoa and vegetable salad.

Nutritional Information (estimated): Calories: 500, Protein: 30g, Fat: 25g, Carbohydrates: 40g, Fiber: 10g

2. Chicken and Avocado Salad

A refreshing and creamy salad that combines lean protein from chicken with the healthy fats of avocado.

Ingredients:

• 4 oz grilled chicken breast, diced
• 1/2 avocado, diced
• 2 cups mixed greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, sliced
• Dressing: 2 tablespoons olive oil, 1 tablespoon apple cider vinegar, salt, and pepper

Instructions:

1. In a large bowl, combine the mixed greens, cherry tomatoes, and cucumber.
2. Top with the diced grilled chicken and avocado.
3. In a small bowl, whisk together the dressing ingredients.
4. Drizzle the dressing over the salad and toss to combine.

Nutritional Information (estimated): Calories: 450, Protein: 35g, Fat: 30g, Carbohydrates: 15g, Fiber: 8g

3. Lentil Soup

A hearty and warming soup that is packed with plant-based protein and fiber.

Ingredients:

• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 cup diced carrots
• 1 cup chopped celery
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon turmeric
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

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

Nutritional Information (estimated per serving): Calories: 350, Protein: 20g, Fat: 5g, Carbohydrates: 60g, Fiber: 25g

4. Tuna Salad Lettuce Wraps

A light and refreshing lunch option that replaces bread with crisp lettuce leaves.

Ingredients:

• 1 (5-ounce) can of tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped celery
• 2 tablespoons chopped red onion
• 1 tablespoon chopped fresh dill
• 4-6 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a bowl, combine the tuna, Greek yogurt, celery, red onion, and dill.
2. Mix well and season with salt and pepper.
3. Spoon the tuna salad into the lettuce leaves.

Nutritional Information (estimated): Calories: 300, Protein: 35g, Fat: 10g, Carbohydrates: 10g, Fiber: 3g

5. Chickpea Salad Sandwich

A vegetarian and vegan-friendly alternative to a classic tuna or chicken salad sandwich.

Ingredients:

• 1 (15-ounce) can of chickpeas, rinsed and mashed
• 1/4 cup vegan mayonnaise or mashed avocado
• 1/4 cup chopped celery
• 2 tablespoons chopped red onion
• 1 tablespoon Dijon mustard
• 2 slices of whole-grain bread

Instructions:

1. In a bowl, combine the mashed chickpeas, vegan mayonnaise or avocado, celery, red onion, and Dijon mustard.
2. Mix well and season with salt and pepper.
3. Spread the chickpea salad on a slice of bread and top with the other slice.

Nutritional Information (estimated): Calories: 450, Protein: 20g, Fat: 15g, Carbohydrates: 60g, Fiber: 15g

6. Quinoa Salad with Black Beans and Corn

This vibrant and colorful salad is a complete meal in itself, providing a good balance of protein, fiber, and complex carbohydrates.

Ingredients:

• 1 cup cooked quinoa
• 1 cup black beans, rinsed
• 1 cup corn kernels (fresh or frozen)
• 1/2 cup chopped red bell pepper
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh cilantro
• Dressing: 2 tablespoons lime juice, 1 tablespoon olive oil, 1/2 teaspoon chili powder, salt, and pepper

Instructions:

1. In a large bowl, combine the quinoa, black beans, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

Nutritional Information (estimated): Calories: 450, Protein: 18g, Fat: 12g, Carbohydrates: 70g, Fiber: 18g

7. Greek Chicken Bowls

These bowls are packed with Mediterranean flavors and are perfect for meal prepping. Simply assemble the components and enjoy a delicious and healthy lunch throughout the week.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 cup cooked quinoa or brown rice
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives
• 1/4 cup crumbled feta cheese
• Tzatziki sauce for drizzling

Instructions:

1. In a bowl, layer the quinoa or brown rice, grilled chicken, cucumber, tomatoes, olives, and feta cheese.
2. Drizzle with tzatziki sauce before serving.

Nutritional Information (estimated): Calories: 500, Protein: 40g, Fat: 20g, Carbohydrates: 40g, Fiber: 8g

8. Sweet Potato and Kale Salad

A nutrient-dense salad that combines the sweetness of roasted sweet potatoes with the earthiness of kale, all tossed in a tangy dressing.

Ingredients:

• 2 cups chopped kale, massaged
• 1 cup roasted sweet potato, cubed
• 1/2 cup chickpeas, rinsed
• 1/4 cup toasted pecans, chopped
• 1/4 cup crumbled goat cheese
• Dressing: 2 tablespoons olive oil, 1 tablespoon balsamic vinegar, 1 teaspoon Dijon mustard, salt, and pepper

Instructions:

1. In a large bowl, combine the kale, roasted sweet potato, and chickpeas.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.
4. Top with toasted pecans and goat cheese.

Nutritional Information (estimated): Calories: 480, Protein: 16g, Fat: 28g, Carbohydrates: 45g, Fiber: 12g

9. Burrito Bowl

A deconstructed burrito in a bowl, this meal is fully customizable to your liking. It’s a great way to get a variety of nutrients in one delicious package.

Ingredients:

• 1 cup cooked brown rice
• 1/2 cup black beans, rinsed
• 1/2 cup corn salsa
• 4 oz grilled chicken or lean ground turkey
• 1/4 avocado, sliced
• Salsa and plain Greek yogurt for topping

Instructions:

1. In a bowl, layer the brown rice, black beans, corn salsa, and your choice of protein.
2. Top with sliced avocado, salsa, and a dollop of Greek yogurt.

Nutritional Information (estimated): Calories: 550, Protein: 40g, Fat: 20g, Carbohydrates: 55g, Fiber: 15g

10. Mason Jar Salad

This is a perfect on-the-go lunch option. Layering the ingredients in a specific order keeps the salad fresh and crisp until you’re ready to eat.

Ingredients (layered from the bottom up):

• Dressing: 3 tablespoons of your favorite vinaigrette
• Hard vegetables: 1/2 cup chopped carrots and bell peppers
• Grains: 1/2 cup cooked quinoa or chickpeas
• Protein: 4 oz grilled chicken or a hard-boiled egg
• Softer vegetables/fruits: 1/2 cup cherry tomatoes and cucumber
• Greens: 2 cups spinach or mixed greens

Instructions:

1. Layer the ingredients in a large mason jar in the order listed.
2. When ready to eat, shake the jar to distribute the dressing and then pour the salad into a bowl.

Nutritional Information (estimated): Calories: 450, Protein: 30g, Fat: 20g, Carbohydrates: 35g, Fiber: 10g

11. Salmon and Avocado Rice Bowl

This simple yet elegant rice bowl is packed with healthy fats and protein, making it a perfect quick and satisfying lunch.

Ingredients:

• 4 oz cooked salmon, flaked
• 1 cup cooked brown rice
• 1/2 avocado, sliced
• 1/2 cup edamame, shelled
• 1 tablespoon soy sauce or tamari
• 1 teaspoon sesame oil
• Sesame seeds for garnish

Instructions:

1. In a bowl, combine the brown rice, flaked salmon, and edamame.
2. Top with sliced avocado.
3. Drizzle with soy sauce and sesame oil, and garnish with sesame seeds.

Nutritional Information (estimated): Calories: 500, Protein: 30g, Fat: 25g, Carbohydrates: 40g, Fiber: 10g

12. White Bean and Tuna Salad

A Mediterranean-inspired salad that is both hearty and refreshing. The combination of white beans and tuna provides a great source of protein and fiber.

Ingredients:

• 1 (15-ounce) can of cannellini beans, rinsed
• 1 (5-ounce) can of tuna in olive oil, undrained
• 1/2 cup chopped red onion
• 1/2 cup chopped celery
• 1/4 cup chopped fresh parsley
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cannellini beans, tuna with its oil, red onion, celery, and parsley.
2. Drizzle with lemon juice and season with salt and pepper.
3. Toss gently to combine.

Nutritional Information (estimated): Calories: 450, Protein: 30g, Fat: 15g, Carbohydrates: 45g, Fiber: 15g

13. Turkey and Veggie Skewers

These colorful and fun skewers are a great way to enjoy a variety of vegetables and lean protein. They can be eaten cold or warm.

Ingredients:

• 6 oz cooked turkey breast, cut into cubes
• 1 cup mixed vegetables (cherry tomatoes, bell peppers, zucchini, red onion), cut into chunks
• Dipping sauce: 1/4 cup plain Greek yogurt mixed with 1 tablespoon chopped fresh herbs (dill, parsley, or chives)

Instructions:

1. Thread the turkey and vegetables onto skewers, alternating between them.
2. Serve the skewers with the Greek yogurt dipping sauce.

Nutritional Information (estimated): Calories: 350, Protein: 40g, Fat: 10g, Carbohydrates: 20g, Fiber: 5g

14. Curried Chickpea and Spinach Salad

A flavorful and exotic salad that is packed with plant-based protein and anti-inflammatory spices.

Ingredients:

• 1 (15-ounce) can of chickpeas, rinsed
• 2 cups fresh spinach
• 1/2 cup shredded carrots
• 1/4 cup raisins or chopped dates
• Dressing: 1/4 cup plain Greek yogurt, 1 tablespoon lime juice, 1 teaspoon curry powder, salt, and pepper

Instructions:

1. In a large bowl, combine the chickpeas, spinach, carrots, and raisins or dates.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

Nutritional Information (estimated): Calories: 400, Protein: 16g, Fat: 8g, Carbohydrates: 70g, Fiber: 15g

15. Chicken and Vegetable Stir-Fry

A quick and easy stir-fry that is perfect for using up leftover vegetables. It is a complete and balanced meal in one pan.

Ingredients:

• 4 oz chicken breast, thinly sliced
• 2 cups mixed vegetables (broccoli, snap peas, bell peppers, mushrooms)
• 1 tablespoon soy sauce or tamari
• 1 teaspoon grated fresh ginger
• 1 clove garlic, minced
• 1 tablespoon sesame oil
• 1/2 cup cooked brown rice for serving

Instructions:

1. In a large skillet or wok, heat the sesame oil over medium-high heat.
2. Add the chicken and cook until browned and cooked through.
3. Add the vegetables, ginger, and garlic. Stir-fry for 3-5 minutes, or until the vegetables are tender-crisp.
4. Stir in the soy sauce or tamari.
5. Serve the stir-fry over brown rice.

Nutritional Information (estimated): Calories: 450, Protein: 35g, Fat: 15g, Carbohydrates: 40g, Fiber: 8g

16. Mediterranean Tuna-Stuffed Avocados

This no-cook lunch is incredibly easy to assemble and is packed with healthy fats and protein.

Ingredients:

• 1 ripe avocado, halved and pitted
• 1 (5-ounce) can of tuna in olive oil, drained
• 1/4 cup chopped cucumber
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the tuna, cucumber, red onion, parsley, and lemon juice.
2. Season with salt and pepper and mix well.
3. Spoon the tuna mixture into the avocado halves.

Nutritional Information (estimated): Calories: 450, Protein: 30g, Fat: 35g, Carbohydrates: 15g, Fiber: 10g

17. Black Bean Burgers

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

Ingredients:

• 1 (15-ounce) can of black beans, rinsed and mashed
• 1/2 cup breadcrumbs or oat flour
• 1/4 cup chopped onion
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 4 whole-wheat buns
• Toppings: lettuce, tomato, avocado, onion

Instructions:

1. In a bowl, combine the mashed black beans, breadcrumbs, onion, cumin, chili powder, salt, and pepper.
2. Form the mixture into 4 patties.
3. Cook the patties in a lightly oiled skillet over medium heat for 4-5 minutes per side, or until heated through and lightly browned.
4. Serve the burgers on whole-wheat buns with your favorite toppings.

Nutritional Information (estimated per burger): Calories: 400, Protein: 20g, Fat: 8g, Carbohydrates: 65g, Fiber: 15g

18. Shrimp and Avocado Salad

A light and refreshing salad that is perfect for a warm day. The shrimp provides a great source of lean protein.

Ingredients:

• 6 oz cooked shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1/2 cup chopped celery
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons lime juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the shrimp, avocado, celery, red onion, and cilantro.
2. Drizzle with lime juice and season with salt and pepper.
3. Toss gently to combine.

Nutritional Information (estimated): Calories: 350, Protein: 25g, Fat: 20g, Carbohydrates: 20g, Fiber: 10g

19. Caprese Salad with Grilled Chicken

A simple yet elegant salad that combines the classic flavors of a Caprese salad with the addition of lean protein from grilled chicken.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 cup cherry tomatoes, halved
• 4 oz fresh mozzarella, sliced or cubed
• 1/4 cup fresh basil leaves
• Dressing: 2 tablespoons balsamic glaze

Instructions:

1. On a plate, arrange the sliced chicken, cherry tomatoes, and mozzarella.
2. Tuck the fresh basil leaves in between the other ingredients.
3. Drizzle with balsamic glaze right before serving.

Nutritional Information (estimated): Calories: 450, Protein: 40g, Fat: 25g, Carbohydrates: 10g, Fiber: 3g

20. Edamame and Quinoa Salad

This vibrant salad is a great source of plant-based protein and is packed with a variety of textures and flavors.

Ingredients:

• 1 cup cooked quinoa
• 1 cup shelled edamame
• 1/2 cup shredded carrots
• 1/2 cup chopped red bell pepper
• 1/4 cup chopped scallions
• Dressing: 2 tablespoons rice vinegar, 1 tablespoon soy sauce, 1 teaspoon sesame oil, 1 teaspoon grated ginger

Instructions:

1. In a large bowl, combine the quinoa, edamame, carrots, bell pepper, and scallions.
2. In a small bowl, whisk together the dressing ingredients.
3. Pour the dressing over the salad and toss to combine.

Nutritional Information (estimated): Calories: 420, Protein: 20g, Fat: 12g, Carbohydrates: 60g, Fiber: 15g

21. Chicken Salad with Grapes and Walnuts

A classic chicken salad with a sweet and crunchy twist. The grapes provide a burst of sweetness, while the walnuts add a satisfying crunch and a dose of healthy fats.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1/4 cup plain Greek yogurt
• 1/2 cup halved red grapes
• 1/4 cup chopped walnuts
• 1 tablespoon chopped fresh tarragon (optional)
• Salt and pepper to taste
• Serve on whole-grain bread or in a lettuce wrap

Instructions:

1. In a bowl, combine the shredded chicken, Greek yogurt, grapes, walnuts, and tarragon (if using).
2. Mix well and season with salt and pepper.
3. Serve as a sandwich or in lettuce wraps.

Nutritional Information (estimated): Calories: 480, Protein: 35g, Fat: 25g, Carbohydrates: 30g, Fiber: 5g

22. Roasted Vegetable and Hummus Wraps

These colorful and flavorful wraps are a great way to pack in a variety of vegetables. The hummus adds a creamy texture and a boost of plant-based protein.

Ingredients:

• 1 large whole-wheat tortilla
• 1/4 cup hummus
• 1 cup mixed roasted vegetables (bell peppers, zucchini, eggplant)
• 1/4 cup crumbled feta cheese
• A handful of fresh spinach

Instructions:

1. Spread the hummus evenly over the tortilla.
2. Layer the roasted vegetables, feta cheese, and spinach on top.
3. Roll up the tortilla tightly.

Nutritional Information (estimated): Calories: 420, Protein: 18g, Fat: 18g, Carbohydrates: 50g, Fiber: 12g

23. Spicy Tuna and Quinoa Patties

These flavorful patties are a great way to use up leftover quinoa. They are packed with protein and have a spicy kick.

Ingredients:

• 1 (5-ounce) can of tuna in water, drained
• 1 cup cooked quinoa
• 1 egg, beaten
• 1/4 cup breadcrumbs
• 2 tablespoons chopped scallions
• 1 tablespoon sriracha or other hot sauce
• 1 tablespoon olive oil for cooking

Instructions:

1. In a bowl, combine the tuna, quinoa, egg, breadcrumbs, scallions, and sriracha.
2. Form the mixture into 4 patties.
3. In a large skillet, heat the olive oil over medium heat.
4. Cook the patties for 3-4 minutes per side, or until golden brown and heated through.

Nutritional Information (estimated per 2 patties): Calories: 400, Protein: 30g, Fat: 15g, Carbohydrates: 35g, Fiber: 6g

24. Egg Salad with Avocado

A healthier take on classic egg salad, this version uses avocado instead of mayonnaise for a creamy texture and a boost of healthy fats.

Ingredients:

• 3 hard-boiled eggs, chopped
• 1/2 ripe avocado, mashed
• 2 tablespoons chopped red onion
• 1 tablespoon chopped fresh dill
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Serve on whole-grain bread or with crackers

Instructions:

1. In a bowl, combine the chopped eggs, mashed avocado, red onion, dill, and Dijon mustard.
2. Mix well and season with salt and pepper.
3. Serve as a sandwich or with your favorite whole-grain crackers.

Nutritional Information (estimated): Calories: 380, Protein: 20g, Fat: 28g, Carbohydrates: 10g, Fiber: 6g

25. Chicken and White Bean Chili

A lighter version of chili that is perfect for lunch. It is packed with lean protein and fiber to keep you full and satisfied.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1 (15-ounce) can of cannellini beans, rinsed
• 2 cups chicken or vegetable broth
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Toppings: plain Greek yogurt, fresh cilantro, sliced avocado

Instructions:

1. In a pot, combine the chicken, cannellini beans, broth, onion, bell pepper, cumin, and chili powder.
2. Bring to a simmer and cook for 15-20 minutes to allow the flavors to meld.
3. Serve the chili with your favorite toppings.

Nutritional Information (estimated): Calories: 450, Protein: 40g, Fat: 10g, Carbohydrates: 45g, Fiber: 15g

26. Tabbouleh with Grilled Halloumi

Tabbouleh is a refreshing Middle Eastern salad made with parsley, mint, and bulgur wheat. The addition of grilled halloumi cheese provides a salty and savory protein boost.

Ingredients:

• 1 cup finely chopped fresh parsley
• 1/2 cup finely chopped fresh mint
• 1/2 cup cooked bulgur wheat
• 1/2 cup chopped tomatoes
• 1/4 cup chopped cucumber
• 4 oz halloumi cheese, sliced
• Dressing: 2 tablespoons lemon juice, 1 tablespoon olive oil, salt, and pepper

Instructions:

1. In a bowl, combine the parsley, mint, bulgur wheat, tomatoes, and cucumber.
2. In a small bowl, whisk together the dressing ingredients. Pour over the salad and toss to combine.
3. Grill or pan-fry the halloumi slices until golden brown on both sides.
4. Serve the grilled halloumi over the tabbouleh salad.

Nutritional Information (estimated): Calories: 480, Protein: 25g, Fat: 30g, Carbohydrates: 30g, Fiber: 8g

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Conclusion

Incorporating a high-protein, anti-inflammatory lunch into your daily routine is a delicious and effective way to boost your energy, support your overall health, and combat chronic inflammation. The diverse range of recipes in this article provides a wealth of options to keep your midday meals exciting and satisfying. By prioritizing whole, nutrient-dense foods, you can take an active role in promoting your well-being, one delicious lunch at a time.

References

1. EatingWell – 21 High-Protein, Anti-Inflammatory Lunch Recipes
2. The Tasty Table – 24 Delicious Anti-Inflammatory Lunch Recipes
3. A Healthy Slice of Life – 8 High Protein Lunch Recipes