You only need 10 minutes for these recipes!
Reviewed by Dietitian Emily Lachtrupp, MS, RD
With my chronic inflammation I have ocular rosacea, which causes inflammation in the face and eyes, I try to reduce my symptoms as much as possible. While I take oral medications and use topical treatment for my condition, I still try to reduce my inflammation in other ways as well, most notably by being mindful of the food I eat.
These lunches are in my regular meal rotation for many reasons. First, they contain anti-inflammatory ingredients like dark leafy greens, whole grain bread, natural peanut butter, and more. Also, each dish takes no more than 10 minutes to prepare, which for me is not a desire but a need. Fresh, simple, and satisfying are the three words I look for when it comes to my lunches, so here are some of my go-tos that I’ve been looking forward to all week.
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I will always find a way to add spinach to my meals because it’s my favorite dark green. As for midday meals, I make a spinach salad for lunch at least once a week. I’m loving this Strawberry Spinach Avocado Walnut Salad this summer because it’s packed with nutritious ingredients that can help keep inflammation symptoms at bay. For a lighter option, this Apple Cranberry Spinach Salad with Goat Cheese satisfies.
Did I mention my favorite high protein sandwich, that is Eat wellThe recipe for the Caprese Sandwich by . I always have all the ingredients on hand for this simple and nutritious meal. All you need is tomato, basil, sliced mozzarella, balsamic vinegar glaze and your favorite type of sandwich bread. For a dish that focuses on anti-inflammatory ingredients, I’ll use whole wheat bread, add some spinach or whatever green leaf I have that week, and if I don’t have fresh basil to use, I spread on some pesto. My swaps are quite similar to our Cucumber Caprese Sandwich, which highlights cucumber, kale, and mayonnaise as tasty additions to the classic sandwich.
If I don’t feel like a whole sandwich and just need a light but satisfying bite, I opt for this Caprese Avocado Toast. Adding avocado makes for a delicious anti-inflammatory spread to hold all the toppings together in every bite. Our popular Ricotta Tomato Toast is next on my must-try list for lunch, because it includes my three favorite things: bread, cheese, and seasonal produce that I keep in the fridge.
Related: This easy spinach salad has only 5 ingredients, and I can’t stop making it for lunch
Cream cheese and vegetable wrap
Wraps are my go-to fridge clearing dish, and my favorite anti-inflammatory wrap is just veggie cream cheese, peppers, and spinach in a whole-grain tortilla. Sometimes I throw in even more veggies if I have them on hand, like carrots and shredded kale to mimic these Rainbow Veggie Wraps. Don’t be afraid to consume your produce while it’s fresh!
Fruit and cheese platter
Honestly, I could snack on fruit and cheese for breakfast, lunch and dinner. Whether I’m making a copycat version of my favorite Starbucks fruit and cheese box or taking the time to whip up my own anti-inflammatory bean dip for a plate of sweet and savory hummus, the results are always worth it.
Waffle Toaster With Peanut Butter And Jam
Whenever I grab a savory meal early in the day like Avocado Toast or a bagel, I like to pack my breakfast for lunch. One of my favorites is this Peanut Butter Berry Waffle Sandwich that tastes like elevated PB&J. All of these ingredients can help reduce inflammation, and it’s incredibly easy to make, so I never get tired of it. For more breakfast ideas, check out this list of my favorite anti-inflammatory breakfast recipes that I make time and time again.
Next: 17 simple meal prep ideas that can help reduce inflammation
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