30+ Anti-Inflammatory Lunch Meals: Complete Gluten-Free Recipes

ByNick Garcia
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Lunch is a crucial meal to refuel your body and mind for the rest of the day. Choosing an anti-inflammatory, gluten-free lunch can help you maintain energy levels, improve focus, and reduce inflammation. This guide offers over 30 delicious and easy-to-prepare lunch recipes that are designed to be both satisfying and nourishing.

All recipes are based on the principles of an anti-inflammatory diet, which emphasizes whole, unprocessed foods like fruits, vegetables, healthy fats, and lean proteins. The ingredients have been carefully selected for their anti-inflammatory properties, drawing from research from leading medical institutions like Harvard Health and Johns Hopkins Medicine, as well as trusted nutrition experts.

From vibrant salads and hearty soups to flavorful bowls and wraps, you’ll find a wide variety of options to make your midday meal something to look forward to. Enjoy these recipes as part of your journey to a healthier, more vibrant you!

1. Quinoa Salad with Roasted Vegetables and Lemon-Tahini Dressing

Description: A colorful and nutrient-dense salad that is perfect for a light yet satisfying lunch. The combination of quinoa, roasted vegetables, and a creamy lemon-tahini dressing is both delicious and anti-inflammatory.

Ingredients:

  • 1 cup cooked quinoa
  • 2 cups mixed vegetables, chopped (e.g., broccoli, bell peppers, zucchini, carrots)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • For the dressing:
  • 1/4 cup tahini
  • 1/4 cup water
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced
  • Salt to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss the chopped vegetables with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
  3. While the vegetables are roasting, prepare the dressing by whisking together the tahini, water, lemon juice, and garlic in a small bowl. Season with salt to taste.
  4. In a large bowl, combine the cooked quinoa, roasted vegetables, and dressing. Toss to combine.
  5. Serve warm or cold.

2. Grilled Salmon with Asparagus and Lemon

Description: A simple and elegant lunch that is packed with anti-inflammatory omega-3 fatty acids. The combination of grilled salmon, tender asparagus, and fresh lemon is both flavorful and healthy.

Ingredients:

  • 1 (6 oz) salmon fillet
  • 1 bunch asparagus, trimmed
  • 1 tablespoon olive oil
  • 1/2 lemon, sliced
  • Salt and pepper to taste

Instructions:

  1. Preheat grill or grill pan to medium-high heat.
  2. Toss the asparagus with olive oil, salt, and pepper.
  3. Season the salmon fillet with salt and pepper.
  4. Grill the salmon for 4-6 minutes per side, or until cooked through.
  5. Grill the asparagus for 5-7 minutes, or until tender-crisp.
  6. Serve the grilled salmon and asparagus with fresh lemon slices.

3. Creamy Tomato Soup with Basil

Description: A comforting and nourishing soup that is perfect for a chilly day. This creamy tomato soup is made with coconut milk for a dairy-free and anti-inflammatory option.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 can (28 oz) crushed tomatoes
  • 1 cup vegetable broth
  • 1/2 cup full-fat coconut milk
  • 1/4 cup chopped fresh basil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion and cook until softened.
  3. Add the garlic and cook for another minute.
  4. Stir in the crushed tomatoes and vegetable broth. Bring to a simmer and cook for 15 minutes.
  5. Use an immersion blender to blend the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches.
  6. Stir in the coconut milk and fresh basil. Season with salt and pepper to taste.
  7. Serve hot.

4. Chicken and Avocado Salad Lettuce Wraps

Description: A light and refreshing lunch that is packed with protein and healthy fats. The combination of chicken, avocado, and fresh herbs is both flavorful and satisfying.

Ingredients:

  • 1 cup cooked and shredded chicken
  • 1 ripe avocado, diced
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Large lettuce leaves for serving (e.g., butter lettuce, romaine)

Instructions:

  1. In a medium bowl, combine the shredded chicken, diced avocado, red onion, and cilantro.
  2. Drizzle with lime juice and season with salt and pepper. Gently toss to combine.
  3. Spoon the chicken and avocado salad into the lettuce leaves and serve immediately.

5. Lentil and Vegetable Stew

Description: A hearty and flavorful stew that is packed with plant-based protein and fiber. This lentil and vegetable stew is a great option for a warm and comforting lunch.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 4 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion, carrots, and celery and cook until softened.
  3. Add the garlic and cook for another minute.
  4. Stir in the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the lentils are tender.
  5. Season with salt and pepper to taste.
  6. Serve hot.

6. Tuna Salad Stuffed Avocados

Description: A simple and delicious lunch that is packed with protein and healthy fats. Avocados are stuffed with a flavorful tuna salad for a satisfying and anti-inflammatory meal.

Ingredients:

  • 2 ripe avocados, halved and pitted
  • 1 can (5 oz) tuna in water, drained
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon mayonnaise (made with avocado oil)
  • 1 teaspoon lemon juice
  • Salt and pepper to taste

Instructions:

  1. Scoop out a small amount of avocado flesh from the center of each half to make room for the tuna salad.
  2. In a medium bowl, combine the tuna, red onion, parsley, mayonnaise, and lemon juice. Season with salt and pepper.
  3. Spoon the tuna salad into the avocado halves and serve immediately.

7. Sweet Potato and Black Bean Burgers

Description: A flavorful and satisfying veggie burger that is packed with plant-based protein and fiber. These sweet potato and black bean burgers are a great option for a healthy and anti-inflammatory lunch.

Ingredients:

  • 1 large sweet potato, cooked and mashed
  • 1 can (15 oz) black beans, rinsed and drained
  • 1/2 cup gluten-free breadcrumbs
  • 1/4 cup chopped onion
  • 1 clove garlic, minced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for cooking
  • Gluten-free buns and your favorite toppings for serving

Instructions:

  1. In a large bowl, combine the mashed sweet potato, black beans, breadcrumbs, onion, garlic, smoked paprika, and cumin. Season with salt and pepper. Mash everything together until well combined.
  2. Form the mixture into patties.
  3. Heat a lightly oiled skillet over medium heat.
  4. Cook the patties for 4-5 minutes per side, or until golden brown and cooked through.
  5. Serve on gluten-free buns with your favorite toppings.

8. Greek Salad with Grilled Chicken

Description: A classic Greek salad with a twist. This version is topped with grilled chicken for a satisfying and protein-packed lunch.

Ingredients:

  • 4 cups mixed greens
  • 1 cup chopped cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup sliced red onion
  • 1/4 cup Kalamata olives, pitted and halved
  • 4 oz grilled chicken, sliced
  • For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, red onion, and Kalamata olives.
  2. Top with the sliced grilled chicken.
  3. In a small bowl, whisk together the olive oil, red wine vinegar, oregano, salt, and pepper.
  4. Drizzle the dressing over the salad and toss to combine.
  5. Serve immediately.

9. Curried Chickpea Salad Sandwich

Description: A flavorful and satisfying vegan alternative to a traditional chicken salad sandwich. This curried chickpea salad is packed with plant-based protein and anti-inflammatory spices.

Ingredients:

  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1/4 cup chopped celery
  • 1/4 cup chopped red onion
  • 2 tablespoons mayonnaise (made with avocado oil)
  • 1 teaspoon curry powder
  • 1/2 teaspoon lemon juice
  • Salt and pepper to taste
  • Gluten-free bread or lettuce wraps for serving

Instructions:

  1. In a medium bowl, mash the chickpeas with a fork until they are partially broken down.
  2. Stir in the celery, red onion, mayonnaise, curry powder, and lemon juice. Season with salt and pepper.
  3. Serve the curried chickpea salad on gluten-free bread or in lettuce wraps.

10. Roasted Cauliflower and Turmeric Soup

Description: A creamy and flavorful soup that is packed with anti-inflammatory ingredients. The combination of roasted cauliflower and turmeric is both delicious and nourishing.

Ingredients:

  • 1 head cauliflower, chopped into florets
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon turmeric powder
  • 4 cups vegetable broth
  • 1/2 cup full-fat coconut milk
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss the cauliflower florets with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
  3. While the cauliflower is roasting, heat olive oil in a large pot or Dutch oven over medium heat.
  4. Add the onion and cook until softened.
  5. Add the garlic and turmeric and cook for another minute.
  6. Stir in the roasted cauliflower and vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 15 minutes.
  7. Use an immersion blender to blend the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches.
  8. Stir in the coconut milk and season with salt and pepper to taste.
  9. Serve hot.

11. Shrimp and Avocado Ceviche

Description: A light and refreshing ceviche that is perfect for a warm day. The combination of shrimp, avocado, and citrus is both flavorful and anti-inflammatory.

Ingredients:

  • 1 lb cooked shrimp, peeled and deveined
  • 1 ripe avocado, diced
  • 1/2 cup chopped red onion
  • 1/2 cup chopped cilantro
  • 1/2 cup lime juice
  • 1/4 cup lemon juice
  • 1 jalapeño, seeded and minced (optional)
  • Salt and pepper to taste
  • Gluten-free tortilla chips or lettuce cups for serving

Instructions:

  1. In a medium bowl, combine the shrimp, avocado, red onion, cilantro, and jalapeño (if using).
  2. Pour the lime juice and lemon juice over the shrimp mixture and gently toss to combine.
  3. Season with salt and pepper to taste.
  4. Let the ceviche marinate in the refrigerator for at least 30 minutes before serving.
  5. Serve with gluten-free tortilla chips or in lettuce cups.

12. Mediterranean Quinoa Bowl

Description: A flavorful and satisfying quinoa bowl that is packed with anti-inflammatory ingredients. The combination of quinoa, chickpeas, cucumbers, tomatoes, and a lemon-herb dressing is both delicious and healthy.

Ingredients:

  • 1 cup cooked quinoa
  • 1/2 cup chickpeas, rinsed and drained
  • 1/2 cup chopped cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped fresh parsley
  • For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, and red onion.
  2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
  3. Drizzle the dressing over the quinoa mixture and toss to combine.
  4. Sprinkle with fresh parsley before serving.

13. Black Bean Soup

Description: A hearty and flavorful soup that is packed with plant-based protein and fiber. This black bean soup is a great option for a warm and comforting lunch.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 2 cans (15 oz) black beans, rinsed and drained
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • Salt and pepper to taste
  • Toppings: avocado, cilantro, lime wedges

Instructions:

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion, carrots, and celery and cook until softened.
  3. Add the garlic and cook for another minute.
  4. Stir in the black beans, vegetable broth, cumin, and smoked paprika. Bring to a boil, then reduce the heat to low and simmer for 20 minutes.
  5. Use an immersion blender to blend about half of the soup until smooth, leaving the other half chunky. Alternatively, you can transfer half of the soup to a blender and blend until smooth, then return it to the pot.
  6. Season with salt and pepper to taste.
  7. Serve hot with your favorite toppings.

14. Collard Green Wraps with Hummus and Veggies

Description: A healthy and portable lunch that is perfect for on-the-go. Collard green leaves are used as a gluten-free wrap and filled with hummus and fresh vegetables.

Ingredients:

  • 4 large collard green leaves
  • 1/2 cup hummus
  • 1 carrot, grated
  • 1/2 cucumber, julienned
  • 1/2 bell pepper, thinly sliced
  • 1/4 cup sprouts

Instructions:

  1. Trim the stems of the collard green leaves.
  2. Blanch the leaves in boiling water for 30 seconds, then transfer to an ice bath to cool. Pat the leaves dry.
  3. Lay the collard green leaves flat and spread a layer of hummus down the center of each leaf.
  4. Top with the grated carrot, julienned cucumber, sliced bell pepper, and sprouts.
  5. Fold in the sides of the collard green leaves and roll them up tightly like a burrito.
  6. Slice in half and serve.

15. Salmon Salad with Greens and Berries

Description: A light and refreshing salad that is packed with anti-inflammatory omega-3s and antioxidants. The combination of salmon, mixed greens, and fresh berries is both delicious and healthy.

Ingredients:

  • 4 cups mixed greens
  • 4 oz cooked salmon, flaked
  • 1/2 cup mixed berries (e.g., strawberries, blueberries, raspberries)
  • 1/4 cup chopped walnuts
  • For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine the mixed greens, flaked salmon, mixed berries, and walnuts.
  2. In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, and pepper.
  3. Drizzle the dressing over the salad and toss to combine.
  4. Serve immediately.

16. Leftover Roast Chicken and Vegetable Soup

Description: A simple and delicious way to use up leftover roast chicken and vegetables. This soup is a warm and comforting lunch that is packed with protein and nutrients.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 4 cups chicken broth
  • 2 cups shredded cooked chicken
  • 1 cup leftover roasted vegetables, chopped
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion, carrots, and celery and cook until softened.
  3. Add the garlic and cook for another minute.
  4. Stir in the chicken broth, shredded chicken, roasted vegetables, and thyme. Bring to a boil, then reduce the heat to low and simmer for 15 minutes.
  5. Season with salt and pepper to taste.
  6. Serve hot.

17. Buddha Bowl with Peanut Sauce

Description: A customizable and nutrient-dense bowl that is packed with plant-based protein, vegetables, and a flavorful peanut sauce. This Buddha bowl is a great option for a healthy and satisfying lunch.

Ingredients:

  • 1 cup cooked quinoa or brown rice
  • 1 cup steamed broccoli florets
  • 1/2 cup shredded carrots
  • 1/2 cup edamame, shelled
  • 1/4 cup chopped peanuts
  • For the peanut sauce:
  • 1/4 cup peanut butter
  • 2 tablespoons water
  • 1 tablespoon tamari (gluten-free soy sauce)
  • 1 teaspoon maple syrup
  • 1/2 teaspoon grated ginger

Instructions:

  1. Arrange the cooked quinoa or brown rice, steamed broccoli, shredded carrots, and edamame in a bowl.
  2. In a small bowl, whisk together the peanut butter, water, tamari, maple syrup, and ginger to make the peanut sauce.
  3. Drizzle the peanut sauce over the Buddha bowl and top with chopped peanuts.
  4. Serve immediately.

18. Anti-Inflammatory Turmeric Chicken Salad

Description: A flavorful and healthy twist on a classic chicken salad. This version is made with turmeric, Greek yogurt (or a dairy-free alternative), and fresh herbs for an anti-inflammatory boost.

Ingredients:

  • 2 cups cooked and shredded chicken
  • 1/2 cup plain Greek yogurt (or dairy-free yogurt)
  • 1/4 cup chopped celery
  • 2 tablespoons chopped red onion
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon turmeric powder
  • Salt and pepper to taste
  • Lettuce cups or gluten-free crackers for serving

Instructions:

  1. In a medium bowl, combine the shredded chicken, Greek yogurt, celery, red onion, and parsley.
  2. Stir in the turmeric powder and season with salt and pepper.
  3. Serve the turmeric chicken salad in lettuce cups or with gluten-free crackers.

19. Roasted Red Pepper and Tomato Soup

Description: A vibrant and flavorful soup that is packed with antioxidants. The combination of roasted red peppers and tomatoes is both delicious and anti-inflammatory.

Ingredients:

  • 2 red bell peppers, roasted and peeled
  • 1 can (28 oz) crushed tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion and cook until softened.
  3. Add the garlic and cook for another minute.
  4. Stir in the roasted red peppers, crushed tomatoes, and vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 15 minutes.
  5. Use an immersion blender to blend the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches.
  6. Season with salt and pepper to taste.
  7. Serve hot.

20. Mason Jar Salad with Lemon Vinaigrette

Description: A convenient and portable lunch that you can prepare ahead of time. This mason jar salad is layered with a variety of colorful vegetables, protein, and a simple lemon vinaigrette.

Ingredients:

  • For the lemon vinaigrette:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon Dijon mustard
  • Salt and pepper to taste
  • For the salad:
  • 1/2 cup cooked chickpeas or grilled chicken
  • 1/2 cup chopped cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup shredded carrots
  • 2 cups mixed greens

Instructions:

  1. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper to make the vinaigrette.
  2. Pour the vinaigrette into the bottom of a mason jar.
  3. Layer the salad ingredients in the following order: chickpeas or chicken, cucumber, cherry tomatoes, carrots, and mixed greens.
  4. Seal the jar and store in the refrigerator for up to 3 days.
  5. When you’re ready to eat, shake the jar to distribute the dressing and pour the salad into a bowl.

21. Spicy Tuna and Seaweed Salad

Description: A flavorful and nutrient-dense salad that is packed with omega-3s and iodine. The combination of spicy tuna, seaweed, and a sesame-ginger dressing is both delicious and anti-inflammatory.

Ingredients:

  • 1 can (5 oz) tuna in water, drained
  • 1 tablespoon mayonnaise (made with avocado oil)
  • 1 teaspoon sriracha or other chili sauce
  • 1/4 cup rehydrated seaweed salad
  • 1/4 cup shredded carrots
  • 2 tablespoons chopped scallions
  • For the dressing:
  • 1 tablespoon tamari (gluten-free soy sauce)
  • 1 teaspoon sesame oil
  • 1/2 teaspoon grated ginger

Instructions:

  1. In a medium bowl, combine the tuna, mayonnaise, and sriracha.
  2. In a separate bowl, combine the seaweed salad, shredded carrots, and scallions.
  3. In a small bowl, whisk together the tamari, sesame oil, and ginger to make the dressing.
  4. Pour the dressing over the seaweed salad and toss to combine.
  5. Serve the spicy tuna alongside the seaweed salad.

22. Chicken and Vegetable Skewers

Description: A fun and easy lunch that is perfect for grilling or baking. These chicken and vegetable skewers are marinated in a lemon-herb dressing for a flavorful and anti-inflammatory meal.

Ingredients:

  • 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
  • 2 cups mixed vegetables, cut into 1-inch pieces (e.g., bell peppers, zucchini, red onion, cherry tomatoes)
  • For the marinade:
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh herbs (e.g., oregano, thyme, rosemary)
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, whisk together the olive oil, lemon juice, fresh herbs, and garlic to make the marinade.
  2. Add the chicken and vegetables to the bowl and toss to coat. Let marinate for at least 30 minutes.
  3. Preheat grill or oven to 400°F (200°C).
  4. Thread the chicken and vegetables onto skewers.
  5. Grill or bake for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
  6. Serve hot.

23. Creamy Avocado and Cucumber Soup

Description: A refreshing and chilled soup that is perfect for a hot day. This creamy avocado and cucumber soup is made with coconut milk for a dairy-free and anti-inflammatory option.

Ingredients:

  • 2 ripe avocados, peeled and pitted
  • 1 cucumber, peeled and chopped
  • 1/2 cup full-fat coconut milk
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons lime juice
  • Salt and pepper to taste

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Chill in the refrigerator for at least 30 minutes before serving.
  4. Garnish with fresh cilantro and a drizzle of olive oil.

24. Leftover Salmon and Quinoa Patties

Description: A delicious and creative way to use up leftover salmon and quinoa. These patties are packed with protein and omega-3s, and they are a great option for a quick and easy lunch.

Ingredients:

  • 1 cup cooked salmon, flaked
  • 1 cup cooked quinoa
  • 1/4 cup gluten-free breadcrumbs
  • 2 tablespoons chopped scallions
  • 1 egg, beaten
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Olive oil for cooking

Instructions:

  1. In a medium bowl, combine the flaked salmon, cooked quinoa, breadcrumbs, and scallions.
  2. Stir in the beaten egg and lemon juice. Season with salt and pepper.
  3. Form the mixture into patties.
  4. Heat a lightly oiled skillet over medium heat.
  5. Cook the patties for 3-4 minutes per side, or until golden brown and cooked through.
  6. Serve warm with a side of greens.

25. Anti-Inflammatory Golden Rice

Description: A flavorful and vibrant rice dish that is packed with anti-inflammatory spices. This golden rice is a great side dish or a light lunch on its own.

Ingredients:

  • 1 cup brown rice, rinsed
  • 2 cups water or vegetable broth
  • 1 teaspoon turmeric powder
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1/2 cup frozen peas
  • 1/4 cup chopped cashews

Instructions:

  1. In a medium saucepan, bring the water or vegetable broth to a boil.
  2. Stir in the rice, turmeric, ginger, and black pepper.
  3. Reduce the heat to low, cover, and simmer for 40-50 minutes, or until the rice is cooked and the liquid is absorbed.
  4. Stir in the olive oil and frozen peas. Let stand for 5 minutes, or until the peas are heated through.
  5. Fluff the rice with a fork and top with chopped cashews before serving.

26. Detox Cabbage Soup

Description: A light and cleansing soup that is packed with vegetables and anti-inflammatory spices. This detox cabbage soup is a great way to reset your system and nourish your body.

Ingredients:

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1/2 head cabbage, chopped
  • 6 cups vegetable broth
  • 1 can (14.5 oz) diced tomatoes
  • 1 teaspoon dried oregano
  • 1/2 teaspoon turmeric powder
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot or Dutch oven over medium heat.
  2. Add the onion, carrots, and celery and cook until softened.
  3. Add the cabbage and cook for another 5 minutes.
  4. Stir in the vegetable broth, diced tomatoes, oregano, and turmeric. Bring to a boil, then reduce the heat to low and simmer for 20-30 minutes, or until the vegetables are tender.
  5. Season with salt and pepper to taste.
  6. Serve hot.

27. Sardine and Avocado Toast

Description: A simple and nutrient-dense lunch that is packed with omega-3s and healthy fats. This sardine and avocado toast is a great option for a quick and easy meal.

Ingredients:

  • 2 slices of your favorite gluten-free bread, toasted
  • 1 ripe avocado, mashed
  • 1 can (3.75 oz) sardines in olive oil, drained
  • 1 tablespoon chopped red onion
  • 1 teaspoon lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a small bowl, mash the sardines with a fork.
  2. Stir in the mashed avocado, red onion, and lemon juice. Season with salt and pepper.
  3. Spread the sardine and avocado mixture on the toasted gluten-free bread.
  4. Serve immediately.

28. Roasted Vegetable and Chickpea Bowl

Description: A warm and satisfying bowl that is packed with plant-based protein and fiber. The combination of roasted vegetables, chickpeas, and a lemon-herb dressing is both delicious and anti-inflammatory.

Ingredients:

  • 2 cups mixed vegetables, chopped (e.g., sweet potatoes, Brussels sprouts, red onion)
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 tablespoon olive oil
  • 1 teaspoon dried herbs (e.g., rosemary, thyme)
  • Salt and pepper to taste
  • For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss the chopped vegetables and chickpeas with olive oil, dried herbs, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until the vegetables are tender and the chickpeas are crispy.
  3. While the vegetables and chickpeas are roasting, prepare the dressing by whisking together the olive oil, lemon juice, and Dijon mustard in a small bowl.
  4. In a large bowl, combine the roasted vegetables and chickpeas with the dressing. Toss to combine.
  5. Serve warm.

29. Anti-Inflammatory Smoothie Pack

Description: Prepare these smoothie packs ahead of time for a quick and easy lunch on the go. Simply add the contents of the pack to a blender with your favorite liquid for a delicious and anti-inflammatory smoothie.

Ingredients (for one smoothie pack):

  • 1 cup spinach
  • 1/2 cup mixed berries
  • 1/4 avocado, diced
  • 1 tablespoon chia seeds
  • 1 scoop of your favorite gluten-free protein powder (optional)

Instructions:

  1. Combine all ingredients in a freezer-safe bag or container.
  2. Store in the freezer for up to 3 months.
  3. When you’re ready to make a smoothie, empty the contents of the pack into a blender.
  4. Add 1-2 cups of your favorite liquid (e.g., water, almond milk, coconut water) and blend until smooth.

30. Leftover Curry and Rice

Description: A simple and flavorful way to use up leftover curry and rice. This is a warm and comforting lunch that is packed with anti-inflammatory spices.

Ingredients:

  • 1 cup leftover curry (e.g., chicken, vegetable, lentil)
  • 1/2 cup cooked brown rice or quinoa
  • 2 tablespoons chopped fresh cilantro

Instructions:

  1. Reheat the leftover curry and rice in the microwave or on the stovetop.
  2. Top with fresh cilantro before serving.

31. Beet and Apple Salad with Ginger-Lime Dressing

Description: A vibrant and refreshing salad that is packed with antioxidants and anti-inflammatory properties. The combination of beets, apples, and a zesty ginger-lime dressing is both delicious and healthy.

Ingredients:

  • 2 medium beets, cooked and diced
  • 1 apple, cored and diced
  • 1/4 cup chopped walnuts
  • 2 tablespoons chopped fresh mint
  • For the dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • 1 teaspoon grated ginger
  • Salt and pepper to taste

Instructions:

  1. In a medium bowl, combine the diced beets, diced apple, walnuts, and fresh mint.
  2. In a small bowl, whisk together the olive oil, lime juice, and grated ginger to make the dressing. Season with salt and pepper.
  3. Drizzle the dressing over the beet and apple salad and toss to combine.
  4. Serve immediately.

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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