5 Anti-inflammatory lunch recipes

5. Green Detox Bowl

Ingredients:

• 150–200 g grilled chicken or tofu

• 1 cup kale or spinach

• 1 cup steamed broccoli

• ½ avocado

• ½ cup cooked quinoa (optional)

• Dressing: 1 tbsp olive oil + lemon + garlic powder + sea salt

Directions:

1. Steam the broccoli for 5–6 minutes until bright green.

2. Grill the chicken or tofu until golden (5–7 minutes per side).

3. In a bowl, layer greens, quinoa, broccoli, and avocado slices.

4. Add the protein on top.

5. Mix olive oil, lemon juice, and garlic powder for a simple dressing.

6. Drizzle over the bowl and enjoy fresh or cold

TIPS

• Use anti-inflammatory spices: turmeric, ginger, garlic, black pepper, cinnamon, cumin, and rosemary.
  → Tip: combine turmeric with black pepper to boost absorption.

• Replace salt with sea salt or Himalayan salt and balance flavor with lemon or vinegar instead of sauces high in sodium.

• Fresh herbs (parsley, cilantro, basil) make dishes taste clean and support liver detox.

Eating healthy doesn’t have to be complicated — especially if you have a restrictive diet

In this post I would give you 5 anti-inflammatory lunch ideas, that are simple to prepare, easy to pack, and perfect to take to work.

Each dish is gluten-free, dairy-free, and made with whole, anti-inflammatory ingredients that keep your energy steady and your body happy. So whether you meal prep for the week or cook fresh each day, these lunches will make eating clean feel effortless.

Time: 25 min

Servings: 2

Time: 30 min

Servings: 2

1. Salmon & Avocado Glow Bowl

Ingredients:

• 150–200 g wild salmon (baked or grilled)

• 1 cup spinach or mixed greens

• ½ avocado, sliced

• 1 cup roasted sweet potato cubes (or ½ cup if controlling carbs)

• 1 tbsp olive oil + lemon juice + sea salt

Directions:

1. Preheat the oven to 375°F (190°C).

2. Season the salmon with olive oil, salt, pepper, and a squeeze of lemon.

3. Bake for 15–18 minutes, or until fully cooked.

4. Meanwhile, roast sweet potato cubes with a drizzle of olive oil and sea salt for about 20 minutes, flipping halfway.

5. In a bowl, layer spinach, roasted sweet potato, and avocado.

6. Top with baked salmon, drizzle with olive oil and extra lemon juice.

3. Lentil & Spinach Stew

Ingredients:

• 1 cup cooked lentils

• 1 cup spinach

• ½ onion, diced

• 1 garlic clove

• 1 cup diced tomato

• 1 tsp paprika + ½ tsp turmeric

• Olive oil, salt, pepper

Directions:

1. Sauté onion and garlic:

2. Heat the olive oil in a medium pot over medium heat. Add the diced onion first and cook for about 3–4 minutes, stirring often, until it turns translucent and slightly golden. Then add the minced garlic and cook for 30–45 seconds, just until fragrant. (Tip: don’t let the garlic brown—it can turn bitter.)

3. Add tomatoes and spices:
   Stir in the diced tomato, paprika, and turmeric. Let it cook for 5 minutes, stirring occasionally, until the tomato softens and releases its juices.

4. Add lentils:
   Mix in the cooked lentils and pour in 1 cup of water or vegetable broth. Simmer over low heat for 10–15 minutes, allowing the flavors to blend.

5. Add spinach:
   Stir in the spinach during the last 2–3 minutes of cooking, just until it wilts.

6. Finish:
   Taste and adjust seasoning with salt, pepper, or a squeeze of lemon juice.

Time: 35 min

Servings: 3

4. Turkey Lettuce Wraps with Ginger Sauce

Ingredients:

• 150–200 g ground turkey

• 1 tbsp grated ginger

• 1 tbsp coconut aminos or tamari

• 1 cup diced bell peppers

• Romaine or butter lettuce leaves

Directions:

1. Heat a pan and cook the ground turkey until browned (6–8 minutes).

2. Add ginger, garlic, and bell peppers; stir for 5 more minutes.

3. Pour in coconut aminos, mix well, and cook for 2 additional minutes.

4. Spoon the turkey mix into lettuce leaves and roll them up like tacos.

5. Serve warm or chilled — perfect for lunch at work!

Servings: 2

Time: 20 min

Time: 25 min

Servings: 2

2. Chicken & Turmeric Veggie Bowl

Ingredients:

• 150–200 g chicken breast, sliced

• 1 tsp turmeric + ½ tsp cumin

• 1 tbsp olive oil

• 1 cup steamed broccoli

• 1 cup carrots + zucchini sautéed

• Fresh parsley and lemon for topping

Directions:

1. Marinate the chicken in turmeric, cumin, olive oil, salt, and pepper for 15 minutes.

2. Heat a pan over medium heat and cook the chicken for 6–8 minutes per side until golden.

3. Remove and set aside.

4. In the same pan, sauté zucchini, carrots, and broccoli for 5–7 minutes until slightly tender but still crisp.

5. Assemble the bowl: place the veggies at the base, top with chicken, and add a squeeze of lemon.