14 Supremely Delicious Anti-Inflammatory Lunch Recipes- Your 14 Day Meal Plan

In my previous blog, I gave you lip-smacking anti-inflammatory breakfast recipes. In this blog, I give you my favorite anti-inflammatory lunch recipes. Having tried these recipes several times before, I can safely assure you that they truly help alleviate symptoms of inflammation.  So what are you waiting for? Bon Appetite!

1. Apple-Laced Pasta with Chicken Sausage

Ingredients

  • 2/3 cup cooked pasta
  • 1/2 tsp olive oil
  • 2 tbsp cooking wine
  • 1 chopped onion
  • 1/2 link of slicked chicken sausage
  • 1/4 cup chopped apple
  • 1 cup baby spinach leaves

Instructions

  1. Heat oil and wine in non-stick pan
  2. Sauté sausage and cook for 2 minutes.
  3. Stir in diced apples, spinach and pasta. Add additional water if required and cook for 2 minutes.
  4. Serve warm

2. Chicken Burger with Apple Sauce Anti-Inflammatory Lunch Recipe

Ingredients

  • 1/3 cup home-cooked applesauce
  • 3 tbsps cooked granulated oats
  • 1/2 tsp red chilli powder
  • 3 oz minced chicken breast
  • Spinach Salad
  • 1 1/2 tsps olive oil
  • The juice if half a lemon
  • 1 spoons of plain water­­
  • 3 slices chopped onion
  • 2 egg white
  • 1/2 Tomato, chopped
  • 1/2 cup Strawberries
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Instructions

  1. Mix 1/4 cup applesauce, oatmeal, egg whites and onions. Add minced chicken and shape into burger
  2. Heat non-stick griddle and grill the burger patties until cooked
  3. Place the cooked on a plate. Drizzle applesauce.
  4. In a separate bowl, mix applesauce and oatmeal to get right consistency.
  5. Additionally, mix spinach, tomato and strawberries in a salad bowl and squeeze in a dash of lime
  6. Serve all three together for a complete meal

3. Vegetable and Chicken Salad

Ingredients

  • 1 1/2 tsps olive oil
  • 3 tbsps lemon juice
  • 1 tsp pepper
  • 2 cups ripped lettuce
  • A cup Strawberries, sliced
  • 1 1/2 cups diced cucumber
  • About a cup of halved cherry tomatoes
  • 1/2 cup diced mushrooms
  • 250 g of diced and cooked chicken breast
  • Crushed croutons

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Instructions

  1. Whisk the first three ingredients in a bowl to make a dressing.
  2. Make a salad with the remaining ingredients
  3. Serve with croutons and dressing

4. Orzo with Chicken and Tomato Sauce Anti-Inflammatory Lunch Recipe

Ingredients

  • 1/3 cup orzo
  • 1 1/2 tsp olive oil
  • 1/8 medium-sized onion, chopped
  • 1/2 clove minced garlic
  • 1/4 cup tomato puree
  • 1/4 cup water
  • 4 oz vegetable broth
  • 1/2 tsp bay leaves
  • 1/4 tsp dried oregano
  • Half a cup of chopped green beans
  • 1/4 cup chicken breast, chopped
  • Salt & Pepper

Instructions

  1. Cook orzo and set aside.
  2. Sauté onions and garlic in 1/2 tsp of the oil over medium to high heat
  3. Mix in tomato puree, water, broth, bay leaves, and oregano and stir well. Season with Salt & Pepper to taste and bring to a boil.
  4. Drop in beans cook for another 8 minutes.
  5. Sauté chicken  until cooked
  6. Add orzo and drizzle olive oil
  7. Serve warm.

5. Pasta Salad

Ingredients

  • Cooked pasta
  • 7 cherry tomatoes
  • 1/2 oz low-fat cubed
  • 1/2 green bell pepper
  • A tsp olive oil
  • 1 tbsp lemon juice
  • About a tsp garlic power
  • 3 tbsp black olives
  • 1 tsp Italian seasoning
  • Salt and pepper

Instructions

  1. Whisk olive oil, lemon juice, garlic powder, Italian seasoning, salt and pepper together in a bowl.
  2. Stir in cooked pasta with tomatoes, cheese, and black olives
  3. Coat pasta with salad dressing and serve

6. Barbequed Chicken Salad

Ingredients

  • 2 tsps olive oil
  • 3 oz diced chicken breast
  • 1 1/2 cups diced peppers
  • 1/4 cup diced onions
  • 1/8 tsp apple cider vinegar
  • 1/8 tsp barbeque sauce
  • 1 tsp minced garlic
  • 2 cups coleslaw mix
  • Salt and pepper

Instructions

  1. Sauté chicken breast, pepper, onion, vinegar, barbeque sauce and garlic until chicken is cooked
  2. Serve the chicken mix with coleslaw mix
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7. Black Bean with Avocado and Turkey

Ingredients

  • 1/2 cup canned and drained black beans
  • 1 diced red bell pepper
  • 2 cups zucchini
  • 1 1/2 cups  diced red onions
  • 1/2 cup diced avocado
  • 1/2 tsp cumin powder
  • 1 tbsp balsamic vinegar
  • 1 tbsp lime juice
  • 2 tbsp chopped parsley
  • 1 tbsp dry oregano
  • Salt and pepper – to taste
  • 1 tsp Tabasco Sauce – or to taste
  • 4 oz leftover( cooked) turkey breast
  • 1/3 cup Low-fat cheese

Instructions

  1. Combine all ingredients except cheese.
  2. Mix in Tabasco sauce and salt and pepper to taste.
  3. Serve with grated cheese.

8. Broiled Chicken with Blue Cheese

Ingredients

  • 10 cups Baby spinach
  • 2 cups thinly-sliced celery
  • 2 oz Low-fat blue cheese
  • 3 tbsps sun-dried tomatoes
  • 2 tbsps lemon juice
  • 6 oz broiled-cooked and shredded chicken breast
  • 1 tbsp cooking oil
  • 1/4 tbsp Ground black pepper
  • 1 tbsp Dijon mustard

Instructions

  1. Mix salad ingredients with lemon juice and set aside.
  2. Season already cooked broiled chicken with pepper, Dijon mustard and sauté for 1 minute in oil-greased pan
  3. Once warm, mix the salad ingredients and chicken mixture in a serving bowl. Sprinkle blue cheese and serve

9. Chicken Chow Mein with Spaghetti Sauce

Ingredients

  • 14 oz minced chicken breast
  • 2 1/2 tbsp olive oil
  • 1 cup sliced mushrooms
  • 4 oz minced lemon grass
  • 1 tbsp chopped jalapeño pepper
  • 1 cup minced scallions
  • 2 tbsp minced fresh parsley
  • 3 tbsp hoisin sauce
  • 3 cups cooked spaghetti squash

Instructions

  1. Sauté minced chicken in 1 tablespoon of olive oil until well cooked
  2. Add mushrooms, lemon grass, jalapeño, scallions, parsley and stir in hoisin sauce
  3. Place the mixture on a bed of cooked spaghetti squash and serve

10. Chicken Soup with Fruit Salad

Ingredients

  • 2 cups basic unsalted chicken stock
  • 1 cup leftover cooked chicken breast
  • 2 carrots, chopped
  • 2 stocks celery, chopped
  • 4 oz diced zucchini
  • 1 clove minced garlic
  • salt and pepper, to taste
  • 3 tsps olive oil
  • 2 cups strawberries
  • 1 cup blueberries
  • 1/2 cup fat-free whipped cream

Instructions

  1. Boil the stock in a large pot.
  2. Add the next 6 ingredients and simmer all together under low flame for 20 minutes.
  3. Season with salt and pepper
  4. Drizzle 1 1/2 teaspoon olive oil and set aside

To make the fruit salad

  1. Mix berried with whipped cream and serve

11. Coconut Rice

Ingredients

  • 1 cup of cooked rice
  • 2 tbsp of cooking oil
  • 1 tsp minced garlic
  • 1/4 cup chopped red bell pepper
  • 1 tbsp minced jalapeño pepper
  • 1/4 tsp dried thyme
  • Salt to taste
  • 2 tbsp coconut milk
  • 1/4 cup canned and rinsed kidney beans
  • 2 minced scallions

Instructions

  1. Sauté garlic and pepper under flame.
  2. Add the jalapeño, fresh thyme, and salt, stirring often, about 1 minute, until fragrant.
  3. Add coconut milk and bring the mixture to a boil.
  4. Sauté beans until cooked
  5. Add cooked rice and remove from heat.
  1. Sprinkle minced scallions and serve

12. Spinach with Tofu

Ingredients

  • 10 cups baby spinach cut into bite-sized pieces
  • 1 tbsp olive oil
  • 1/2 tsp Cumin
  • 2 tbsp Soy sauce
  • 2 tbsp Minced hot chillies
  • 1 tbsp Minced ginger
  • 10 oz tofu
  • Salt and pepper – to taste
  • 3 oz Low-fat cream cheese
  • 1/4 cup chopped parsley

Instructions

  1. Sauté cumin, soy sauce, chillies, ginger, and tofu with salt and pepper
  2. Add the cream cheese, parsley, curry powder, and spinach.
  3. Serve warm

13. Vegetable Salad with Blue Cheese Anti-Inflammatory Lunch Recipe

Ingredients

  • Mix pack of salad vegetables (cucumber, iceberg lettuce, carrots)
  • Blue cheese
  • Choice of dressing sauce
  • Toasted croutons
  • Toasted bread of your choice ( non-wheat and gluten based)

Instructions

  1. Mix salad ingredients with dressing sauce
  2. Sprinkle blue cheese and croutons
  3. Serve with toasted bread

14. Egg Salad Anti-Inflammatory Lunch Recipe

Ingredients

  • 1 tsp extra virgin olive oil
  • 1 cup chopped onions
  • 3/4 cup cooked peas
  • 4 eggs, beaten
  • 1 tsp Parmesan cheese, grated
  • salt and pepper – to taste

Instructions

  1. Stir fry onions and peas
  2. Reduce heat and add eggs, cheeses and salt and pepper.
  3. Scramble and sauté eggs until cooked.
  4. Remove from flame and add cheese
  5. Serve hot.