An anti-inflammatory diet includes foods that minimize inflammation within the body, reducing the risk of inflammation-mediated diseases like diabetes, obesity, Alzheimer’s disease, heart disease, arthritis, cancer, and respiratory diseases. This is important because the cause of death in three in five people worldwide is linked to chronic inflammatory diseases.
Following an anti-inflammatory diet means choosing foods that minimize inflammation and avoiding inflammation-causing foods to better manage overall health and the risk of chronic conditions.
This article provides ideas for anti-inflammatory lunches you can pack for work.
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Understanding Anti-Inflammatory Foods
Anti-inflammatory foods are whole, minimally, or unprocessed items. In addition to lowering the risk of diabetes, heart disease, and other chronic diseases, anti-inflammatory foods also lessen symptoms of chronic inflammation, such as:
- Fatigue
- Insomnia
- Joint pain
- Abdominal pain
- Chest pain
- Depression
- Anxiety
- Gastrointestinal (GI) issues
- Body weight changes
- Frequent infections
Key nutrients and compounds in foods that help reduce inflammation include:
A review found that inflammatory markers were significantly lower in study subjects who followed Mediterranean diets rich in olive oil, fatty fish, and vegetables.
Examples of anti-inflammatory foods include:
- Fruits
- Leafy greens and other vegetables
- Sweet potatoes
- Hummus
- Salmon, tuna, and other omega-3-rich fish
- Whole grains
- Olive oil
- Olives
- Legumes
- Nuts and seeds
- Avocados
- Coffee
- Tea
- Onions
- Dark chocolate
- Ginger, turmeric, dill, garlic, and other herbs and spices
Choose these and other nutritious whole foods when planning anti-inflammatory lunch ideas.
Avoid inflammation-causing foods, such as white bread and other refined grains, pastries, alcohol, fried foods, highly processed foods, and trans fats. Limit or avoid desserts, added sugar, sugar-sweetened beverages, sausage, and other highly processed meats.
10 Anti-Inflammatory Lunch Ideas
Consider the following anti-inflammatory lunch ideas that are highly nutritious, simple to prepare, and help minimize chronic inflammation.
1. Turmeric Chicken Salad
Consider this inflammation-reducing turmeric chicken salad recipe that’s packed with antioxidants, micronutrients, protein, and fiber.
Ingredients
- 2 cups of cooked, pulled chicken
- 2 stalks of diced celery, a fiber-rich vegetable shown to reduce inflammation
- 1/3 cup of chopped walnuts, rich in anti-inflammatory omega-3s
- 1/3 cup of antioxidant-rich dried cranberries
- 1/2 cup of avocado oil mayonnaise
- 1 teaspoon of ground turmeric, a rich source of inflammation-reducing antioxidants
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
Instructions
- Mix all ingredients together in a large bowl.
- Serve the chicken salad cold on lettuce cups, over salad, or on whole-grain pita bread.
Servings: 4
2. Honey Garlic Salmon
This mouth-watering honey garlic salmon recipe is loaded with essential nutrients known to minimize inflammation. Eat this dish for dinner and take the leftovers with you to work for lunch.
Ingredients
- Four 6-ounce, skin-on salmon filets rich in omega-3s
- 1/4 cup of prebiotic-rich honey
- 3 tablespoons of hot water
- 3 tablespoons of freshly squeezed lemon juice rich in vitamin C
- 6 cloves (about 2 tablespoons) of minced anti-inflammatory garlic
- 1 1/4 teaspoons of smoked paprika
- 1 teaspoon salt
- 1/8 teaspoon of cayenne pepper
- 2 tablespoons of inflammation-reducing extra virgin olive oil
- 1/4 teaspoon of black pepper
- Chopped fresh parsley or green onions
- Lemon wedges for serving
Instructions
- Place a rack in the middle of an oven; preheat it to 450 degrees F.
- Let the salmon rest for 10 minutes at room temperature. Pat it dry with a paper towel on both sides.
- Whisk together honey, hot water, lemon juice, garlic, smoked paprika, 1/4 teaspoon of salt, and cayenne pepper in a small mixing bowl.
- Heat a cast iron skillet over medium-high heat.
- Sprinkle salmon with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
- Add olive oil to the hot skillet and swirl to coat the pan.
- Add the salmon (skin-side up) to the skillet. Sprinkle the skin side with a large pinch of salt.
- Cook the salmon for 4 minutes or until it browns and releases from the pan easily.
- Carefully turn over each fish filet; turn off the heat.
- Pour the honey mixture over the salmon.
- Use a spoon to baste the top of the salmon with the sauce.
- Place the skillet in the oven and bake until the salmon flakes easily with a fork and reaches 145 degrees F (about 4-5 more minutes for 1-inch filets).
- Sprinkle the salmon with green onions or parsley. Squeeze lemon juice and additional sauce on top if you’d like.
- Serve the salmon with asparagus or other vegetables.
Servings: 4
3. Avocado Tuna-Spinach Salad
This easy anti-inflammatory avocado tuna-spinach salad lunch idea is perfect for times you’re on-the-go or stuck in the office.
Ingredients
- 1/2 (5 ounces) can of water-packed tuna rich in omega-3s
- 1/4 cup of diced avocados
- 1/4 cup of fiber-rich halved cherry tomatoes
- 1 1/2 tablespoons of oil-based salad dressing
- 1 tablespoon of diced red onion
- 1 tablespoon of heart-healthy extra-virgin olive oil
- 2 cups of antioxidant-rich baby spinach
- 1 tablespoon of inflammation-reducing sunflower seeds
Instructions
- Combine the tuna, avocado, tomatoes, oil-based dressing, onion, and oil in a medium-sized bowl.
- Serve the mixture over spinach and top with sunflower seeds.
Servings: 1
4. Black Bean Quinoa Bowl
Try this black bean quinoa bowl recipe, as studies show that plant-based diets are linked to less inflammation.
Ingredients
- 3/4 cup of rinsed fiber-rich black beans
- 2/3 cup of cooked quinoa
- 1/4 cup of hummus
- 1 tablespoon of lime juice
- 1/4 medium avocado, diced
- 3 tablespoons of pico de gallo
- 2 tablespoons of chopped fresh cilantro
Instructions
- Combine the beans and quinoa in a bowl.
- Stir the hummus and lime juice together in a smaller bowl; use water to thin the mixture to a desired consistency.
- Drizzle the hummus dressing over the black bean and quinoa mixture.
- Top with avocado, pico de gallo, and cilantro.
Servings: 1
5. Mashed Chickpea Salad with Capers
Consider a vegan mashed chickpea salad recipe packed with inflammation-reducing fiber, protein, and antioxidants.
Ingredients
- 15-ounce can of rinsed, fiber-rich chickpeas
- 1/3 cup of finely chopped celery
- 1/4 cup of vegan mayonnaise
- 1/4 cup of chopped fresh dill
- 1 finely chopped scallion
- 2 teaspoons of chopped capers
- 2 teaspoons of antioxidant-rich lemon juice
- 1/4 teaspoon of ground pepper
Instructions
- Fold a towel over rinsed chickpeas and gently rub them to release the loose skins; discard the skins.
- Transfer the chickpeas to a medium bowl. Mash them with a fork.
- Add celery, mayonnaise, dill, scallions, capers, lemon juice, and pepper.
- Stir the mixture until well-coated.
Servings: 4
6. Veggie and Hummus Sandwich
This anti-inflammatory veggie and hummus sandwich is simple to make, nutritious, and bursting with flavor.
Ingredients
- 2 slices of fiber-rich whole-grain bread
- 3 tablespoons of heart-healthy hummus
- 1/4 avocado, mashed
- 1/2 cup of mixed salad greens
- 1/4 medium antioxidant-rich red bell pepper, sliced
- 1/4 cup of sliced cucumbers
- 1/4 cup of shredded carrots
Instructions
- Spread hummus on one slice of bread and avocado on the other.
- Fill the sandwich with greens, bell peppers, cucumbers, and carrots.
- Slice it in half, serve, and enjoy.
Servings: 1
7. Turmeric Chicken Soup
Prepare a turmeric chicken soup recipe the night before and pack it for lunch for work the next day. The recipe contains anti-inflammatory herbs paired with protein-rich chicken and fiber-rich vegetables.
Ingredients
- 3 tablespoons of inflammation-reducing olive oil
- 1 cup of chopped yellow onions
- 2 cups of chopped carrots
- 2 cups of chopped celery
- 1 tablespoon of antioxidant-rich turmeric
- 1/4 teaspoon of ground pepper
- 2 teaspoons of salt, divided
- 2 pounds of boneless skinless chicken breasts
- 1 quart of chicken stock
- 1 cup of water
Instructions
- Place olive oil in a pan over medium heat.
- Add onions and 1/4 teaspoon of salt. Cook until soft, stirring occasionally for about 5 minutes.
- Add carrots, celery, 1/4 teaspoon of salt, turmeric, and pepper. Stir to combine.
- Place the vegetable mixture in a six-quart slow cooker.
- Salt the chicken with 1/4 teaspoon of salt.
- Place the chicken over the vegetables.
- Pour in chicken stock, water, and 1 1/2 teaspoons of salt.
- Cover the mixture and cook it on high for 4 hours or low for 6 hours until the chicken is cooked through.
- Remove the chicken and shred it. Add it back to the slow cooker and stir.
- Add additional salt or pepper if desired.
Servings: 6
8. Lemony Lentil Salad with Feta
A lemony lentil salad recipe is loaded with fiber, antioxidants, and other nutritious anti-inflammatory ingredients.
Ingredients
- 1/3 cup of antioxidant-rich lemon juice
- 1/3 cup of chopped inflammation-reducing dill
- 2 teaspoons of Dijon mustard
- 1/4 teaspoon of salt
- 1/3 cup of extra-virgin olive oil
- Freshly ground pepper to taste
- Two 15-ounce cans (about 3 cups) of cooked lentils, rinsed
- 1 cup (about 4 ounces) of crumbled feta cheese
- 1 medium red bell pepper (about 1 cup), seeded and diced
- 1 cup of diced cucumbers
- 1/2 cup of finely chopped red onions
Instructions
- Whisk together lemon juice, dill, mustard, salt, and pepper in a bowl.
- Whisk in oil gradually.
- Add lentils, feta cheese, bell peppers, cucumbers, and onions.
- Toss to coat and serve.
Servings: 6
9. Middle Eastern Grilled Salmon Salad
This grilled salmon salad recipe is packed with flavor, inflammation-reducing omega-3s and herbs, whole grains, fiber, and antioxidants.
Ingredients
- 1 cup of brown rice
- 1 1/2 cups of frozen baby peas
- 1 teaspoon of cumin seeds
- 1/2 teaspoon of fennel seeds
- 1 teaspoon of ground coriander
- 1/4 teaspoon of dried chili flakes
- 1 garlic clove, crushed
- 1 lemon rind, finely grated
- 1/4 cup of Greek yogurt
- 600g (about 6 filets) of fresh salmon
- 1 tablespoon of white balsamic vinegar
- 1 red onion, thinly sliced
- 1 cup of packed fresh coriander
- 1 cup of packed fresh mint leaves
- 1/2 pomegranate, seeds removed
- 2 tablespoons of toasted pine nuts
- Lemon wedges for serving
Instructions
- Boil water in a saucepan over high heat. Add rice and cook for 20-25 minutes or until tender. Add peas and cook for 2 additional minutes. Drain the mixture under cold running water and transfer to a tea towel-lined tray.
- Crush fennel seeds and cumin with a mortar and pestle until finely ground.
- Combine spices with garlic, lemon rind, and yogurt in a bowl. Add salmon and coat both sides. Set aside to marinate for 10 minutes.
- Juice half a lemon and combine its juice with onion and vinegar in a bowl. Set aside.
- Heat a grill to medium-high heat. Season the salmon and cook for 6-8 minutes or until done. Let it rest for 2 minutes and flake the salmon.
- Chop half of the herbs and combine them with the rice mixture, onion mixture, and pomegranate in a bowl.
- Divide the mixture into four plates, top with salmon, and sprinkle with remaining herbs and pine nuts.
Servings: 4
10. Cucumber Chicken Wrap
This savory cucumber chicken wrap recipe is an excellent source of protein, antioxidants, fiber, and other anti-inflammatory ingredients.
Ingredients
- 1 ounce of cream cheese (room temperature)
- 1/4 medium avocado, mashed
- 1 teaspoon of lemon juice or rice vinegar
- 1/8 teaspoon of salt
- 1/8 teaspoon of ground pepper
- 2 tablespoons of chopped fresh herbs (parsley, dill, basil, etc.)
- 8-inch whole-wheat tortilla
- 1/4 cup of cooked shredded chicken
- 2 tablespoons of shredded carrots
- 6 thin slices of cucumbers
- 1/2 cup of mixed salad greens
Instructions
- Mix together cream cheese, avocado, rice vinegar or lemon juice, salt, and pepper in a small bowl.
- Add herbs and stir until well-blended.
- Spread the mixture evenly on a tortilla.
- Top with chicken, carrots, cucumbers, and greens.
- Roll the tortilla up like a burrito and serve.
Servings: 1
Tips for Preparing and Packing Lunches
When tight on time, prepare anti-inflammatory lunch ideas the night before. Place them in an airtight container in the refrigerator until lunchtime. Store these heart-healthy lunches in the refrigerator for up to four days.
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Key Takeaways
Choosing anti-inflammatory lunch ideas you can pack for work significantly impacts overall health and well-being.
- Fruits, vegetables, whole grains, heart-healthy fats, fatty fish, legumes, coffee, tea, dark chocolate, and herbs are examples of anti-inflammatory foods.
- Incorporate anti-inflammatory foods into daily meal plans for breakfast, lunch, and dinner.
- Plant-based, Mediterranean and other anti-inflammatory diets minimize inflammation, fatigue, pain, mental health disorders, and the risk of chronic diseases or worsening symptoms.
Experiment with the recipes above or customize meal plans based on individual tastes and dietary needs to reap the many benefits of delicious, nutritious, inflammation-reducing superfoods.
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