Starting your day with a nutritious breakfast is a cornerstone of a healthy lifestyle. When that breakfast is specifically designed to combat inflammation and is packed with protein, you set the stage for a day of sustained energy, reduced joint stiffness, and improved mental clarity. Chronic inflammation is linked to a host of health issues, including heart disease, so adopting an anti-inflammatory diet can have profound long-term benefits [1]. A high-protein breakfast helps to keep you feeling full and satisfied, preventing mid-morning slumps and unhealthy snacking.

This article presents 15 delicious and easy-to-prepare breakfast meals that are both anti-inflammatory and high in protein. These recipes are built around whole foods rich in antioxidants, omega-3 fatty acids, and other vital nutrients that help to reduce inflammation in the body.

1. Smoked Salmon and Avocado Toast

A classic breakfast with a powerful anti-inflammatory twist. Smoked salmon is an excellent source of omega-3 fatty acids, which are renowned for their anti-inflammatory properties [2]. Avocado provides healthy monounsaturated fats and fiber. Served on a slice of whole-grain toast, this breakfast is both satisfying and nutrient-dense.

• Ingredients:
  • 1 slice of whole-grain bread, toasted
  • 2-3 ounces of smoked salmon
  • 1/4 avocado, sliced or mashed
  • 1 teaspoon lemon juice
  • Freshly ground black pepper to taste
  • Optional: red pepper flakes, capers, fresh dill
• Instructions:
  1. Toast the bread to your desired crispness.
  2. In a small bowl, mash the avocado with the lemon juice and black pepper.
  3. Spread the mashed avocado evenly over the toast.
  4. Top with the smoked salmon slices.
  5. Garnish with red pepper flakes, capers, or fresh dill if desired.
• Protein: Approximately 15-20g.

2. Greek Yogurt Parfait with Berries and Nuts

Greek yogurt is a protein powerhouse and contains probiotics that support gut health, which plays a crucial role in regulating inflammation. Berries are packed with antioxidants, while nuts like walnuts and almonds provide healthy fats and additional protein. This parfait is a quick, easy, and visually appealing breakfast option.

• Ingredients:
  • 1 cup of plain Greek yogurt
  • 1/2 cup of mixed berries (blueberries, raspberries, strawberries)
  • 1/4 cup of chopped walnuts or almonds
  • 1 teaspoon honey or maple syrup (optional)
• Instructions:
  1. In a glass or jar, create layers starting with 1/2 cup of Greek yogurt at the bottom.
  2. Add a layer of 1/4 cup of mixed berries and 2 tablespoons of chopped nuts.
  3. Repeat the layers with the remaining yogurt, berries, and nuts.
  4. Drizzle with honey or maple syrup if you prefer a sweeter taste.
• Protein: Approximately 20-25g.

3. Spinach and Feta Omelet

Eggs are a fantastic source of high-quality protein. This omelet incorporates spinach, a leafy green rich in vitamins and minerals, and feta cheese for a savory flavor and extra protein. Serve with a side of fresh fruit for a complete and balanced meal.

• Ingredients:
  • 2-3 large eggs
  • 1 cup of fresh spinach
  • 1/4 cup of crumbled feta cheese
  • 1 tablespoon of milk or water
  • 1 teaspoon of olive oil
  • Salt and freshly ground black pepper to taste
• Instructions:
  1. In a small bowl, whisk the eggs with the milk or water, and season with salt and pepper.
  2. Heat the olive oil in a non-stick skillet over medium heat.
  3. Add the spinach and cook until it has wilted, which should take about 2-3 minutes.
  4. Pour the egg mixture over the spinach in the skillet.
  5. As the eggs begin to set, gently lift the edges with a spatula and tilt the pan to allow any uncooked egg to flow underneath.
  6. When the eggs are almost fully set, sprinkle the crumbled feta cheese over one half of the omelet.
  7. Fold the other half of the omelet over the cheese and cook for another minute, or until the cheese is nicely melted.
• Protein: Approximately 18-24g.

4. Quinoa Breakfast Bowl

Quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent choice for a high-protein breakfast. Cooked quinoa can be served warm or cold, topped with anti-inflammatory berries, nuts, and a dash of cinnamon.

• Ingredients:
  • 1 cup of cooked quinoa
  • 1/2 cup of mixed berries
  • 1/4 cup of chopped pecans
  • 1/2 teaspoon of cinnamon
  • 1 tablespoon of maple syrup (optional)
  • 1/4 cup of almond milk (optional, for a creamier texture)
• Instructions:
  1. In a bowl, combine the cooked quinoa with the almond milk (if using), maple syrup, and cinnamon.
  2. Stir well until everything is thoroughly mixed.
  3. Top the quinoa with the mixed berries and chopped pecans.
  4. This bowl can be enjoyed either warm or cold.
• Protein: Approximately 15g.

5. Chia Seed Pudding

Chia seeds are a nutritional powerhouse, packed with omega-3 fatty acids, fiber, and protein [3]. When soaked in a liquid like almond milk, they form a pudding-like consistency. This breakfast can be prepared the night before for a quick and easy morning meal.

• Ingredients:
  • 3 tablespoons of chia seeds
  • 1 cup of unsweetened almond milk
  • 1/2 teaspoon of vanilla extract
  • 1 tablespoon of maple syrup (optional)
  • Toppings: 1/2 cup of diced mango, 1 tablespoon of slivered almonds
• Instructions:
  1. In a jar or bowl, whisk together the chia seeds, almond milk, vanilla extract, and maple syrup (if using).
  2. Let the mixture sit for 5 minutes, then whisk again to break up any clumps of seeds.
  3. Cover and refrigerate for at least 2 hours, or preferably overnight, until the pudding has thickened to a creamy consistency.
  4. When you are ready to serve, top with fresh diced mango and slivered almonds.
• Protein: Approximately 10-15g (can be increased with a scoop of protein powder).

6. Tofu Scramble

A delicious and satisfying plant-based alternative to scrambled eggs. Tofu is a great source of protein. For an extra anti-inflammatory boost, add turmeric, which contains the powerful anti-inflammatory compound curcumin.

• Ingredients:
  • 1/2 block of firm tofu, crumbled
  • 1/2 teaspoon of turmeric
  • A pinch of black pepper
  • 1 cup of mixed vegetables (e.g., bell peppers, onions, mushrooms), chopped
  • 1 teaspoon of olive oil
  • 1 tablespoon of nutritional yeast (for a cheesy flavor)
• Instructions:
  1. Heat the olive oil in a skillet over medium heat.
  2. Add the mixed vegetables and cook until they are tender.
  3. Add the crumbled tofu, turmeric, black pepper, and nutritional yeast to the skillet.
  4. Stir to combine and cook for 5-7 minutes, until the tofu is heated through.
  5. Serve warm.
• Protein: Approximately 20g.

7. Cottage Cheese Bowl with Peaches and Walnuts

Cottage cheese is an excellent source of protein and can be enjoyed in a sweet or savory bowl. This version combines the creaminess of cottage cheese with the sweetness of peaches and the crunch of walnuts, which also provide a dose of healthy fats.

• Ingredients:
  • 1 cup of low-fat cottage cheese
  • 1/2 cup of sliced peaches (fresh or canned in juice, drained)
  • 1/4 cup of chopped walnuts
• Instructions:
  1. Spoon the cottage cheese into a bowl.
  2. Top with the sliced peaches and chopped walnuts.
  3. Serve immediately for a quick and refreshing breakfast.
• Protein: Approximately 25-30g.

8. Sweet Potato and Black Bean Breakfast Burrito

This hearty breakfast burrito is packed with fiber, complex carbohydrates, and plant-based protein. Sweet potatoes are rich in vitamins and antioxidants, while black beans provide a substantial amount of protein and fiber.

• Ingredients:
  • 1 small cooked sweet potato, diced
  • 1/2 cup of black beans, rinsed and drained
  • 1/4 cup of salsa
  • 1 whole-wheat tortilla
  • Optional: 1/4 avocado, sliced
• Instructions:
  1. Warm the tortilla in a dry skillet or in the microwave.
  2. In a bowl, combine the diced sweet potato, black beans, and salsa.
  3. Spoon the mixture onto the center of the warm tortilla.
  4. Add the sliced avocado if desired.
  5. Fold in the sides of the tortilla and roll it up tightly.
• Protein: Approximately 15g.

9. Kale and Mushroom Frittata

A frittata is a versatile and easy way to pack in vegetables and protein. Kale is a nutrient-dense leafy green, and mushrooms provide a savory flavor and additional nutrients. This frittata can be made ahead of time and enjoyed throughout the week.

• Ingredients:
  • 6 large eggs
  • 2 cups of chopped kale
  • 1 cup of sliced mushrooms
  • 1/4 cup of grated Parmesan cheese
  • 1/4 cup of milk
  • 1 clove of garlic, minced
  • 1 tablespoon of olive oil
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, whisk together the eggs, milk, and Parmesan cheese. Season with salt and pepper.
  3. Heat the olive oil in an oven-safe skillet over medium heat. Add the garlic and cook for 30 seconds until fragrant.
  4. Add the mushrooms and cook until they have released their moisture and started to brown.
  5. Add the kale and cook until it has wilted.
  6. Pour the egg mixture over the vegetables in the skillet.
  7. Cook on the stovetop for 3-5 minutes, until the edges begin to set.
  8. Transfer the skillet to the preheated oven and bake for 10-15 minutes, or until the frittata is set and lightly golden on top.
• Protein: Approximately 15-20g per serving.

10. Blueberry and Almond Butter Smoothie

Smoothies are a quick and convenient way to get a nutrient-packed breakfast. This smoothie combines antioxidant-rich blueberries, protein-packed almond butter, and Greek yogurt for a creamy and delicious meal.

• Ingredients:
  • 1 cup of frozen blueberries
  • 1 tablespoon of almond butter
  • 1/2 cup of plain Greek yogurt
  • 1/2 cup of unsweetened almond milk
  • A handful of spinach (optional, for extra nutrients)
• Instructions:
  1. Combine all the ingredients in a blender.
  2. Blend on high until the mixture is smooth and creamy.
  3. Pour into a glass and enjoy immediately.
• Protein: Approximately 15-20g.

11. Oatmeal with Berries and Walnuts

Oats are a fantastic source of soluble fiber, which can help lower cholesterol and support a healthy gut. Topping your oatmeal with berries and walnuts adds a boost of antioxidants and omega-3 fatty acids.

• Ingredients:
  • 1/2 cup of rolled oats
  • 1 cup of water or milk (dairy or non-dairy)
  • 1/2 cup of mixed berries
  • 1/4 cup of chopped walnuts
  • A pinch of cinnamon
• Instructions:
  1. In a small saucepan, bring the water or milk to a boil.
  2. Stir in the rolled oats and reduce the heat to a simmer.
  3. Cook for 5-7 minutes, stirring occasionally, until the oats are cooked through and have absorbed most of the liquid.
  4. Pour the oatmeal into a bowl and top with the mixed berries, chopped walnuts, and a pinch of cinnamon.
• Protein: Approximately 10-15g.

12. Breakfast Salad

Salad for breakfast is a growing trend, and for good reason. It’s a great way to get a serving of vegetables first thing in the morning. This version includes hard-boiled eggs for protein and a lemon-tahini dressing for healthy fats and flavor.

• Ingredients:
  • 2 cups of mixed greens
  • 2 hard-boiled eggs, sliced
  • 1/4 cup of cherry tomatoes, halved
  • For the dressing: 2 tablespoons of tahini, 2 tablespoons of lemon juice, 1 tablespoon of water, salt, and pepper.
• Instructions:
  1. In a small bowl, whisk together the tahini, lemon juice, and water to create the dressing. Season with salt and pepper to taste.
  2. Place the mixed greens in a large bowl.
  3. Top with the sliced hard-boiled eggs and cherry tomatoes.
  4. Drizzle with the lemon-tahini dressing and toss to combine.
• Protein: Approximately 15g.

13. Ricotta Toast with Sliced Tomatoes and Basil

Ricotta cheese is a creamy and delicious source of protein. Spread on whole-grain toast and topped with fresh tomatoes and basil, this breakfast is simple, elegant, and packed with flavor.

• Ingredients:
  • 1 slice of whole-grain toast
  • 1/2 cup of ricotta cheese
  • 1/2 cup of sliced tomatoes
  • A few fresh basil leaves
  • A drizzle of olive oil
  • Salt and freshly ground black pepper to taste
• Instructions:
  1. Toast the bread to your liking.
  2. Spread the ricotta cheese evenly over the toast.
  3. Arrange the sliced tomatoes on top of the ricotta.
  4. Garnish with fresh basil leaves.
  5. Drizzle with olive oil and season with salt and pepper.
• Protein: Approximately 15-20g.

14. Lentil and Vegetable Soup

While not a traditional breakfast food in many cultures, a warm bowl of lentil soup is a fantastic way to start the day. Lentils are an excellent source of plant-based protein and fiber, and a vegetable-based soup is packed with anti-inflammatory nutrients.

• Ingredients:
  • 1 cup of cooked lentils
  • 2 cups of vegetable broth
  • 1 cup of mixed vegetables (e.g., carrots, celery, onions), diced
  • 1 clove of garlic, minced
  • 1 teaspoon of olive oil
  • 1/2 teaspoon of cumin
• Instructions:
  1. Heat the olive oil in a saucepan over medium heat.
  2. Add the garlic and diced vegetables and cook until they begin to soften.
  3. Stir in the cumin and cook for another minute until fragrant.
  4. Add the cooked lentils and vegetable broth to the saucepan.
  5. Bring the soup to a simmer and cook for 10-15 minutes to allow the flavors to meld.
  6. Season with salt and pepper to taste before serving.
• Protein: Approximately 18g.

15. Acai Bowl

Acai berries are a tropical fruit known for their high antioxidant content. An acai bowl is a thick smoothie made with frozen acai puree, topped with a variety of anti-inflammatory ingredients like granola, coconut flakes, and fresh berries.

• Ingredients:
  • 1 packet (100g) of frozen unsweetened acai puree
  • 1/2 banana
  • 1/4 cup of almond milk
  • Toppings: 1/4 cup of granola, 1 tablespoon of coconut flakes, and 1/4 cup of fresh berries
• Instructions:
  1. Break the frozen acai puree into smaller pieces and place it in a blender.
  2. Add the banana and almond milk to the blender.
  3. Blend on low speed at first, then increase to high, until the mixture is thick and smooth. You may need to stop and stir a few times.
  4. Pour the acai mixture into a bowl.
  5. Arrange the granola, coconut flakes, and fresh berries on top.
• Protein: Approximately 5-10g (can be increased with protein powder or by adding nuts and seeds).

Conclusion

Incorporating these high-protein, anti-inflammatory breakfast meals into your diet can be a delicious and effective way to improve your overall health. By focusing on whole, nutrient-dense foods, you can reduce inflammation, boost your energy levels, and support your body’s natural healing processes. Experiment with these recipes and find the ones that you enjoy the most to make healthy eating a sustainable and enjoyable part of your life.

References

[1] “Foods that fight inflammation.” Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
[2] “Omega-3 Fatty Acids: An Essential Contribution.” Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
[3] “The Nutrition Source: Chia Seeds.” Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

15 Anti-Inflammation Lunch Meals (High-Protein)

Lunch is a critical meal that provides the energy needed to power through the afternoon. Choosing a lunch that is both high in protein and rich in anti-inflammatory ingredients can significantly impact your overall health and well-being. A protein-rich lunch helps maintain stable blood sugar levels, preventing the dreaded afternoon slump, while anti-inflammatory foods work to reduce chronic inflammation, which is linked to various health conditions [1].

This article provides 15 delicious and satisfying high-protein, anti-inflammatory lunch recipes. These meals are designed to be both nutritious and easy to prepare, making healthy eating accessible even on busy days.

1. Grilled Salmon Salad with Avocado

Salmon is a prime source of omega-3 fatty acids, which have potent anti-inflammatory effects [2]. This salad combines grilled salmon with creamy avocado, crisp greens, and a zesty vinaigrette for a light yet satisfying lunch.

• Ingredients:
  • 4-ounce salmon fillet
  • 1 tablespoon olive oil
  • Salt and freshly ground black pepper to taste
  • 4 cups of mixed greens
  • 1/2 avocado, sliced
  • 1/4 cup cherry tomatoes, halved
  • For the vinaigrette: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard
• Instructions:
  1. Preheat a grill or grill pan to medium-high heat.
  2. Brush the salmon fillet with olive oil and season with salt and pepper.
  3. Grill the salmon for 4-5 minutes per side, or until cooked through.
  4. In a small bowl, whisk together the ingredients for the vinaigrette.
  5. In a large bowl, combine the mixed greens, avocado, and cherry tomatoes.
  6. Flake the grilled salmon over the salad and drizzle with the vinaigrette.
• Protein: Approximately 25-30g.

2. Quinoa and Black Bean Salad with Lemon-Tahini Dressing

This vibrant salad is packed with plant-based protein from quinoa and black beans. The lemon-tahini dressing adds a creamy texture and a dose of healthy fats.

• Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup canned black beans, rinsed and drained
  • 1/2 cup corn kernels (fresh or frozen)
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh cilantro
  • For the dressing: 2 tablespoons tahini, 2 tablespoons lemon juice, 1 tablespoon water, salt, and pepper.
• Instructions:
  1. In a large bowl, combine the cooked quinoa, black beans, corn, red onion, and cilantro.
  2. In a small bowl, whisk together the tahini, lemon juice, and water to create the dressing. Season with salt and pepper.
  3. Pour the dressing over the quinoa salad and toss to combine.
• Protein: Approximately 15g.

3. Chicken and Vegetable Skewers with Turmeric-Yogurt Marinade

Chicken is a lean source of protein, and this recipe infuses it with the anti-inflammatory power of turmeric. The yogurt marinade helps to tenderize the chicken, resulting in juicy and flavorful skewers.

• Ingredients:
  • 1 boneless, skinless chicken breast, cut into 1-inch cubes
  • 1 cup of mixed vegetables (e.g., bell peppers, zucchini, red onion), cut into 1-inch pieces
  • For the marinade: 1/2 cup plain Greek yogurt, 1 teaspoon turmeric, 1/2 teaspoon cumin, 1 clove garlic (minced), salt, and pepper.
• Instructions:
  1. In a bowl, combine the marinade ingredients. Add the chicken cubes and toss to coat. Let it marinate for at least 15 minutes.
  2. Thread the marinated chicken and vegetables onto skewers.
  3. Grill or bake the skewers until the chicken is cooked through and the vegetables are tender.
• Protein: Approximately 25-30g.

4. Lentil Soup with Vegetables

Lentils are an excellent source of plant-based protein and fiber. This hearty soup is packed with vegetables and anti-inflammatory spices, making it a perfect comforting and nutritious lunch.

• Ingredients:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup of brown or green lentils, rinsed
  • 4 cups of vegetable broth
  • 1 teaspoon of turmeric
  • Salt and pepper to taste
• Instructions:
  1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
  2. Add the lentils, vegetable broth, and turmeric. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
  3. Season with salt and pepper to taste.
• Protein: Approximately 18g per serving.

5. Tuna Salad Stuffed Avocados

This recipe is a creative and low-carb way to enjoy tuna salad. Avocado halves serve as the
“boat” for a creamy and satisfying tuna salad.

• Ingredients:
  • 1 can (5 ounces) of tuna in water, drained
  • 1/4 cup of plain Greek yogurt
  • 1 tablespoon of chopped red onion
  • 1 tablespoon of chopped fresh dill
  • 1 avocado, halved and pitted
  • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the tuna, Greek yogurt, red onion, and dill. Season with salt and pepper.
  2. Spoon the tuna salad into the avocado halves.
• Protein: Approximately 20-25g.

6. Chickpea Salad Sandwich

A plant-based take on a classic sandwich, this chickpea salad is both nutritious and delicious. Chickpeas provide a good source of protein and fiber.

• Ingredients:
  • 1 can (15 ounces) of chickpeas, rinsed and drained
  • 1/4 cup of mashed avocado or vegan mayonnaise
  • 1/4 cup of chopped celery
  • 2 tablespoons of chopped red onion
  • 1 tablespoon of lemon juice
  • 2 slices of whole-grain bread
• Instructions:
  1. In a bowl, mash the chickpeas with a fork.
  2. Stir in the mashed avocado or vegan mayonnaise, celery, red onion, and lemon juice.
  3. Season with salt and pepper.
  4. Serve the chickpea salad between two slices of whole-grain bread.
• Protein: Approximately 15g.

7. Greek Chicken Salad

This refreshing salad is full of flavor and packed with protein. The combination of grilled chicken, fresh vegetables, and a light vinaigrette makes for a perfect lunch.

• Ingredients:
  • 4 ounces of grilled chicken breast, sliced
  • 2 cups of chopped romaine lettuce
  • 1/4 cup of sliced cucumber
  • 1/4 cup of cherry tomatoes, halved
  • 2 tablespoons of crumbled feta cheese
  • 2 tablespoons of Kalamata olives
  • For the dressing: 2 tablespoons of olive oil, 1 tablespoon of red wine vinegar, 1/2 teaspoon of dried oregano.
• Instructions:
  1. In a large bowl, combine the romaine lettuce, cucumber, cherry tomatoes, feta cheese, and Kalamata olives.
  2. Top with the sliced grilled chicken.
  3. In a small bowl, whisk together the dressing ingredients.
  4. Drizzle the dressing over the salad and toss to combine.
• Protein: Approximately 30g.

8. Shrimp and Avocado Ceviche

Ceviche is a light and refreshing dish that is perfect for lunch. The shrimp is “cooked” in citrus juice and combined with avocado, onion, and cilantro.

• Ingredients:
  • 1/2 pound of cooked shrimp, peeled and deveined
  • 1/2 cup of lime juice
  • 1/2 cup of chopped red onion
  • 1/2 cup of chopped cilantro
  • 1 avocado, diced
  • Salt and pepper to taste
• Instructions:
  1. In a bowl, combine the cooked shrimp, lime juice, red onion, and cilantro.
  2. Let it sit for at least 15 minutes to allow the flavors to meld.
  3. Gently stir in the diced avocado.
  4. Season with salt and pepper.
• Protein: Approximately 20g.

9. Turkey and Hummus Wrap

This simple wrap is a great way to get a serving of lean protein and healthy fats. Hummus adds a creamy texture and a boost of fiber.

• Ingredients:
  • 1 whole-wheat tortilla
  • 2-3 tablespoons of hummus
  • 3-4 slices of turkey breast
  • A handful of spinach
  • 1/4 cup of sliced bell peppers
• Instructions:
  1. Spread the hummus evenly over the tortilla.
  2. Layer the turkey slices, spinach, and bell peppers on top.
  3. Roll up the tortilla tightly.
• Protein: Approximately 20-25g.

10. Mason Jar Salad with Chickpeas and Veggies

This make-ahead salad is perfect for busy weekdays. Layering the ingredients in a mason jar keeps the greens from getting soggy.

• Ingredients:
  • Dressing: 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar
  • 1/2 cup of chickpeas
  • 1/2 cup of chopped carrots
  • 1/2 cup of chopped cucumber
  • 2 cups of mixed greens
• Instructions:
  1. Pour the dressing into the bottom of a mason jar.
  2. Layer the chickpeas, carrots, and cucumber on top of the dressing.
  3. Top with the mixed greens.
  4. When ready to eat, shake the jar to distribute the dressing.
• Protein: Approximately 15g.

11. Black Bean Burgers

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

• Ingredients:
  • 1 can (15 ounces) of black beans, rinsed and drained
  • 1/2 cup of breadcrumbs
  • 1/4 cup of chopped onion
  • 1 teaspoon of cumin
  • 1/2 teaspoon of chili powder
  • 1 tablespoon of olive oil
• Instructions:
  1. In a bowl, mash the black beans with a fork.
  2. Stir in the breadcrumbs, onion, cumin, and chili powder.
  3. Form the mixture into patties.
  4. Heat the olive oil in a skillet over medium heat. Cook the patties for 3-4 minutes per side, until golden brown.
• Protein: Approximately 15g per burger.

12. Curried Chicken Salad

This flavorful chicken salad gets an anti-inflammatory boost from curry powder. Serve it in a sandwich, over a bed of greens, or with whole-grain crackers.

• Ingredients:
  • 1 cup of cooked, shredded chicken
  • 1/4 cup of plain Greek yogurt
  • 1/4 cup of chopped celery
  • 2 tablespoons of raisins
  • 1 teaspoon of curry powder
• Instructions:
  1. In a bowl, combine the chicken, Greek yogurt, celery, raisins, and curry powder.
  2. Stir until well combined.
  3. Season with salt and pepper to taste.
• Protein: Approximately 25g.

13. Edamame and Corn Salad

Edamame is a great source of plant-based protein. This colorful salad is a light and refreshing lunch option.

• Ingredients:
  • 1 cup of shelled edamame, cooked
  • 1 cup of corn kernels
  • 1/2 cup of chopped red bell pepper
  • 1/4 cup of chopped red onion
  • For the dressing: 2 tablespoons of rice vinegar, 1 tablespoon of sesame oil.
• Instructions:
  1. In a bowl, combine the edamame, corn, red bell pepper, and red onion.
  2. In a small bowl, whisk together the rice vinegar and sesame oil.
  3. Pour the dressing over the salad and toss to combine.
• Protein: Approximately 15g.

14. Mediterranean Tuna Salad

This tuna salad is a healthier take on the classic, with a Mediterranean twist. It uses olive oil instead of mayonnaise and is packed with fresh vegetables.

• Ingredients:
  • 1 can (5 ounces) of tuna in olive oil, drained
  • 1/4 cup of chopped cucumber
  • 1/4 cup of chopped tomatoes
  • 2 tablespoons of chopped red onion
  • 1 tablespoon of capers
  • 1 tablespoon of lemon juice
• Instructions:
  1. In a bowl, flake the tuna with a fork.
  2. Stir in the cucumber, tomatoes, red onion, and capers.
  3. Drizzle with lemon juice and toss to combine.
• Protein: Approximately 20g.

15. Leftover Roasted Chicken and Vegetables

Don’t underestimate the power of leftovers for a quick and healthy lunch. A simple plate of leftover roasted chicken and vegetables is a balanced and satisfying meal.

• Ingredients:
  • 4-6 ounces of leftover roasted chicken
  • 1-2 cups of leftover roasted vegetables (e.g., broccoli, sweet potatoes, Brussels sprouts)
• Instructions:
  1. Simply reheat the chicken and vegetables in the microwave or oven until warm.
• Protein: Approximately 30-40g.

Conclusion

These 15 high-protein, anti-inflammatory lunch recipes offer a variety of delicious and nutritious options to keep you energized and healthy. By incorporating these meals into your weekly rotation, you can take a proactive step towards reducing inflammation and improving your overall well-being.

References

[1] “Foods that fight inflammation.” Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
[2] “Omega-3 Fatty Acids: An Essential Contribution.” Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

15 Anti-Inflammation Dinner Meals (High-Protein)

Dinner is a time to unwind and refuel your body after a long day. Choosing a meal that is both high in protein and packed with anti-inflammatory ingredients can promote better sleep, support muscle repair, and help reduce chronic inflammation. An anti-inflammatory diet, rich in whole foods, healthy fats, and antioxidants, has been shown to lower the risk of many chronic diseases [1].

This article provides 15 delicious and satisfying high-protein, anti-inflammatory dinner recipes. These meals are designed to be both nutritious and flavorful, making it easy to stick to a healthy eating plan.

1. Sheet Pan Lemon-Herb Salmon with Asparagus and Sweet Potatoes

This one-pan meal is not only easy to clean up but also incredibly nutritious. Salmon is rich in anti-inflammatory omega-3 fatty acids, while sweet potatoes provide complex carbohydrates and antioxidants.

• Ingredients:
  • 2 (6-ounce) salmon fillets
  • 1 pound of sweet potatoes, peeled and cut into 1-inch cubes
  • 1 bunch of asparagus, trimmed
  • 2 tablespoons of olive oil
  • 1 lemon, thinly sliced
  • 1 teaspoon of dried oregano
  • Salt and freshly ground black pepper to taste
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. On a large baking sheet, toss the sweet potato cubes with 1 tablespoon of olive oil, salt, and pepper. Roast for 15 minutes.
  3. Push the sweet potatoes to one side of the baking sheet. Add the asparagus and toss with the remaining tablespoon of olive oil, salt, and pepper.
  4. Place the salmon fillets on the baking sheet. Top each fillet with lemon slices and sprinkle with oregano.
  5. Return the baking sheet to the oven and bake for another 10-12 minutes, or until the salmon is cooked through and the vegetables are tender.
• Protein: Approximately 35-40g.

2. Chicken and Vegetable Stir-Fry with Brown Rice

A classic stir-fry is a quick and easy way to get a variety of vegetables and lean protein. This recipe uses a simple, flavorful sauce and is served over fiber-rich brown rice.

• Ingredients:
  • 1 pound of boneless, skinless chicken breast, cut into 1-inch pieces
  • 1 tablespoon of sesame oil
  • 4 cups of mixed vegetables (e.g., broccoli florets, sliced bell peppers, snap peas)
  • 2 cloves of garlic, minced
  • 1-inch piece of ginger, grated
  • For the sauce: 1/4 cup of low-sodium soy sauce, 2 tablespoons of honey, 1 tablespoon of rice vinegar
  • Cooked brown rice for serving
• Instructions:
  1. In a small bowl, whisk together the sauce ingredients.
  2. Heat the sesame oil in a large skillet or wok over medium-high heat. Add the chicken and cook until browned and cooked through.
  3. Add the garlic and ginger and cook for 1 minute until fragrant.
  4. Add the mixed vegetables and stir-fry for 5-7 minutes, until crisp-tender.
  5. Pour the sauce over the chicken and vegetables and stir to coat. Cook for another 1-2 minutes, until the sauce has thickened slightly.
  6. Serve the stir-fry over a bed of cooked brown rice.
• Protein: Approximately 30-35g.

3. Turkey Meatballs with Zucchini Noodles

These turkey meatballs are a lighter alternative to traditional beef meatballs. Served with zucchini noodles, this meal is low in carbohydrates and high in protein and nutrients.

• Ingredients:
  • 1 pound of ground turkey
  • 1/4 cup of whole-wheat breadcrumbs
  • 1/4 cup of grated Parmesan cheese
  • 1 egg, lightly beaten
  • 1 teaspoon of dried Italian seasoning
  • 2 medium zucchini, spiralized
  • 1 cup of marinara sauce
• Instructions:
  1. In a large bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, egg, and Italian seasoning. Mix until just combined.
  2. Form the mixture into 1-inch meatballs.
  3. In a large skillet, brown the meatballs on all sides. Add the marinara sauce, bring to a simmer, and cook for 10-15 minutes, until the meatballs are cooked through.
  4. Serve the meatballs and sauce over a bed of fresh zucchini noodles.
• Protein: Approximately 30g.

4. Black Bean and Corn Stuffed Bell Peppers

These stuffed bell peppers are a colorful and flavorful vegetarian meal. They are packed with plant-based protein from black beans and quinoa, and are a great source of fiber.

• Ingredients:
  • 4 bell peppers, any color, halved lengthwise and seeds removed
  • 1 cup of cooked quinoa
  • 1 can (15 ounces) of black beans, rinsed and drained
  • 1 cup of corn kernels
  • 1/2 cup of salsa
  • 1 teaspoon of cumin
  • 1/2 cup of shredded cheddar cheese (optional)
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, combine the cooked quinoa, black beans, corn, salsa, and cumin.
  3. Place the bell pepper halves in a baking dish and fill them with the quinoa mixture.
  4. Top with shredded cheese, if using.
  5. Bake for 20-25 minutes, until the peppers are tender and the filling is heated through.
• Protein: Approximately 15-20g.

5. Shrimp Scampi with Whole-Wheat Pasta

Shrimp is a lean source of protein, and this classic scampi is made healthier with whole-wheat pasta and a generous amount of garlic and lemon.

• Ingredients:
  • 8 ounces of whole-wheat spaghetti
  • 1 pound of large shrimp, peeled and deveined
  • 2 tablespoons of olive oil
  • 4 cloves of garlic, minced
  • 1/4 cup of dry white wine or vegetable broth
  • Juice of 1 lemon
  • 2 tablespoons of chopped fresh parsley
  • Red pepper flakes to taste
• Instructions:
  1. Cook the whole-wheat spaghetti according to package directions.
  2. While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat. Add the shrimp and cook for 1-2 minutes per side, until pink.
  3. Add the garlic and red pepper flakes and cook for 1 minute until fragrant.
  4. Pour in the white wine or broth and lemon juice. Bring to a simmer and cook for 2-3 minutes, until the sauce has reduced slightly.
  5. Drain the pasta and add it to the skillet with the shrimp. Toss to combine.
  6. Stir in the fresh parsley before serving.
• Protein: Approximately 25-30g.

6. Baked Cod with Roasted Vegetables

Cod is a mild, flaky white fish that is a great source of lean protein. Baking it with a variety of colorful vegetables makes for a simple and healthy dinner.

• Ingredients:
  • 2 (6-ounce) cod fillets
  • 1 pound of mixed vegetables (e.g., broccoli, carrots, bell peppers), chopped
  • 2 tablespoons of olive oil
  • 1 teaspoon of smoked paprika
  • Salt and freshly ground black pepper to taste
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. On a baking sheet, toss the chopped vegetables with olive oil, smoked paprika, salt, and pepper.
  3. Roast the vegetables for 15-20 minutes, until they start to become tender.
  4. Place the cod fillets on the baking sheet with the vegetables. Season the cod with salt and pepper.
  5. Bake for another 10-12 minutes, or until the cod is cooked through and flakes easily with a fork.
• Protein: Approximately 30-35g.

7. Lentil Shepherd’s Pie

This vegetarian version of a classic comfort food is both hearty and healthy. A savory lentil filling is topped with a creamy sweet potato mash.

• Ingredients:
  • For the filling: 1 tablespoon of olive oil, 1 onion (chopped), 2 carrots (chopped), 2 celery stalks (chopped), 1 cup of brown or green lentils (rinsed), 2 cups of vegetable broth, 1 teaspoon of dried thyme.
  • For the topping: 2 large sweet potatoes (peeled and cubed), 2 tablespoons of milk (or non-dairy alternative), salt, and pepper.
• Instructions:
  1. Boil the sweet potatoes until tender. Drain and mash with the milk, salt, and pepper.
  2. While the sweet potatoes are boiling, make the filling. In a large skillet, heat the olive oil over medium heat. Add the onion, carrots, and celery and cook until softened.
  3. Add the lentils, vegetable broth, and thyme. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, until the lentils are tender and the liquid has been absorbed.
  4. Preheat your oven to 375°F (190°C). Spread the lentil filling in a baking dish and top with the mashed sweet potatoes.
  5. Bake for 15-20 minutes, until the topping is lightly browned.
• Protein: Approximately 20g per serving.

8. Chicken and White Bean Chili

This chili is a lighter alternative to traditional beef chili, but it’s just as flavorful and satisfying. It’s packed with protein from chicken and white beans.

• Ingredients:
  • 1 pound of boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 tablespoon of olive oil
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 can (15 ounces) of cannellini beans, rinsed and drained
  • 1 can (15 ounces) of diced tomatoes
  • 1 teaspoon of chili powder
  • 1/2 teaspoon of cumin
• Instructions:
  1. In a large pot, heat the olive oil over medium-high heat. Add the chicken and cook until browned.
  2. Add the onion and garlic and cook until softened.
  3. Stir in the cannellini beans, diced tomatoes, chili powder, and cumin.
  4. Bring to a simmer and cook for 20-30 minutes, until the chicken is cooked through and the flavors have melded.
• Protein: Approximately 35g per serving.

9. Mediterranean Quinoa Bowls with Grilled Halloumi

Halloumi is a semi-hard, brined cheese that can be grilled or fried. It has a high melting point, which makes it perfect for these flavorful quinoa bowls.

• Ingredients:
  • 1 cup of cooked quinoa
  • 4 ounces of halloumi cheese, sliced
  • 1 cup of cherry tomatoes, halved
  • 1/2 cup of cucumber, diced
  • 1/4 cup of Kalamata olives
  • 2 tablespoons of chopped fresh mint
  • For the dressing: 2 tablespoons of olive oil, 1 tablespoon of lemon juice.
• Instructions:
  1. Grill or pan-fry the halloumi slices until golden brown on both sides.
  2. In a bowl, combine the cooked quinoa, cherry tomatoes, cucumber, Kalamata olives, and fresh mint.
  3. Top with the grilled halloumi.
  4. Drizzle with olive oil and lemon juice before serving.
• Protein: Approximately 20g.

10. Beef and Broccoli Stir-Fry

This classic stir-fry is made healthier with lean beef and plenty of broccoli. It’s a quick and easy dinner that is packed with protein and nutrients.

• Ingredients:
  • 1 pound of lean beef sirloin, thinly sliced
  • 1 tablespoon of sesame oil
  • 4 cups of broccoli florets
  • 2 cloves of garlic, minced
  • 1-inch piece of ginger, grated
  • For the sauce: 1/4 cup of low-sodium soy sauce, 2 tablespoons of honey, 1 tablespoon of cornstarch.
• Instructions:
  1. In a small bowl, whisk together the sauce ingredients.
  2. Heat the sesame oil in a large skillet or wok over medium-high heat. Add the beef and cook until browned.
  3. Add the garlic and ginger and cook for 1 minute until fragrant.
  4. Add the broccoli and stir-fry for 3-5 minutes, until crisp-tender.
  5. Pour the sauce over the beef and broccoli and stir to coat. Cook for another 1-2 minutes, until the sauce has thickened.
• Protein: Approximately 35g.

11. One-Pan Roasted Chicken and Veggies

This simple one-pan meal is perfect for a busy weeknight. The chicken and vegetables roast together, making for easy cleanup.

• Ingredients:
  • 4 boneless, skinless chicken thighs
  • 1 pound of mixed vegetables (e.g., Brussels sprouts, carrots, red potatoes), chopped
  • 2 tablespoons of olive oil
  • 1 teaspoon of dried rosemary
  • Salt and freshly ground black pepper to taste
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. On a large baking sheet, toss the chopped vegetables with olive oil, rosemary, salt, and pepper.
  3. Arrange the chicken thighs on the baking sheet among the vegetables. Season the chicken with salt and pepper.
  4. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
• Protein: Approximately 30g.

12. Curried Red Lentil and Spinach Soup

This flavorful soup is packed with plant-based protein and anti-inflammatory spices. It’s a warm and comforting meal for a cool evening.

• Ingredients:
  • 1 tablespoon of coconut oil
  • 1 onion, chopped
  • 2 cloves of garlic, minced
  • 1 tablespoon of curry powder
  • 1 cup of red lentils, rinsed
  • 4 cups of vegetable broth
  • 2 cups of fresh spinach
• Instructions:
  1. In a large pot, heat the coconut oil over medium heat. Add the onion and garlic and cook until softened.
  2. Stir in the curry powder and cook for 1 minute until fragrant.
  3. Add the red lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, until the lentils are tender.
  4. Stir in the spinach and cook until wilted.
• Protein: Approximately 15g per serving.

13. Blackened Fish Tacos with Avocado-Lime Crema

These fish tacos are a healthy and flavorful dinner option. The blackened seasoning adds a spicy kick, while the avocado-lime crema provides a cool and creamy contrast.

• Ingredients:
  • 1 pound of firm white fish fillets (e.g., cod, tilapia), cut into strips
  • 1 tablespoon of blackening seasoning
  • 1 tablespoon of olive oil
  • 8 small corn tortillas
  • For the crema: 1/2 avocado, 1/4 cup of plain Greek yogurt, juice of 1 lime, salt, and pepper.
• Instructions:
  1. In a small bowl, blend together the ingredients for the crema until smooth.
  2. Toss the fish strips with the blackening seasoning.
  3. Heat the olive oil in a skillet over medium-high heat. Cook the fish for 2-3 minutes per side, until cooked through.
  4. Warm the corn tortillas.
  5. Assemble the tacos with the blackened fish and a drizzle of the avocado-lime crema.
• Protein: Approximately 25g.

14. Stuffed Acorn Squash with Turkey and Cranberries

This festive dish is perfect for a holiday meal, but it’s delicious enough to enjoy any time of year. The sweetness of the acorn squash pairs perfectly with the savory turkey and tart cranberries.

• Ingredients:
  • 1 acorn squash, halved and seeds removed
  • 1 pound of ground turkey
  • 1/2 cup of chopped onion
  • 1/2 cup of dried cranberries
  • 1/4 cup of chopped pecans
  • 1 teaspoon of dried sage
• Instructions:
  1. Preheat your oven to 400°F (200°C). Place the acorn squash halves cut-side down on a baking sheet and roast for 20-25 minutes, until tender.
  2. While the squash is roasting, cook the ground turkey and onion in a skillet until the turkey is browned.
  3. Stir in the dried cranberries, pecans, and sage.
  4. Flip the roasted squash halves over and fill them with the turkey mixture.
  5. Return to the oven and bake for another 10 minutes.
• Protein: Approximately 30g.

15. Chicken and Kale Caesar Salad

This healthier version of a classic Caesar salad uses kale instead of romaine for an extra boost of nutrients. The creamy Caesar dressing is made with Greek yogurt instead of raw eggs.

• Ingredients:
  • 1 bunch of kale, stems removed and leaves chopped
  • 1 pound of grilled chicken breast, sliced
  • 1/4 cup of grated Parmesan cheese
  • For the dressing: 1/2 cup of plain Greek yogurt, 2 tablespoons of lemon juice, 1 clove of garlic (minced), 1 teaspoon of Dijon mustard, salt, and pepper.
• Instructions:
  1. In a small bowl, whisk together the ingredients for the dressing.
  2. In a large bowl, massage the kale with a small amount of the dressing to soften the leaves.
  3. Add the sliced grilled chicken and Parmesan cheese to the bowl.
  4. Drizzle with the remaining dressing and toss to combine.
• Protein: Approximately 40g.

Conclusion

Enjoying a high-protein, anti-inflammatory dinner is a delicious way to support your health and well-being. These 15 recipes provide a wide range of options, from quick and easy stir-fries to more elaborate and comforting dishes. By making these meals a regular part of your dinner rotation, you can nourish your body and take a proactive approach to reducing inflammation.

References

[1] “Foods that fight inflammation.” Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation