25 Anti-Inflammatory Lunches for Summer

By

Danielle DeAngelis

Published on July 28, 2022

Reviewed by Dietitian

Jessica Ball, M.S., RD

green goddess wrap — Photo: Brie Passano

Summer produce like avocados, blueberries, broccoli and raspberries are more than just fresh and delicious flavors featured in these lunches. These ingredients can also help reduce inflammation and keep its negative symptoms, like joint stiffness, mental fog and digestive distress, at bay. Recipes like our Loaded Cucumber & Avocado Sandwich and Sweet Potato Quesadillas are nutritious options that will keep you feeling full and satisfied throughout the day.

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Loaded Cucumber & Avocado Sandwich

loaded cucumber and avocado sandwich — Jacob Fox

This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavor while sliced red peppers offer a splash of color.

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Sweet Potato & Cauliflower Rice Bowl

Cuban Cauliflower Rice Bowl

In this riff on a healthy grain bowl recipe, we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy drizzle, inspired by Cuban mojo sauce, finishes these vegan rice bowls, perfect for lunch or dinner.

03 of 25

Lemony Lentil Salad with Feta

Lemony Lentil Salad — Jason Donnelly

This delicious and healthy lentil salad comes together in just 30 minutes and makes a wonderful hot-weather meal. Serve with whole-wheat pitas, if desired.

04 of 25

Avocado & Arugula Omelet

Add some greens and healthy fat to your breakfast with this easy arugula and avocado omelet. Serve this healthy omelet recipe with crusty whole-grain toast, if desired.

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Green Goddess Sandwich

green goddess sandwich — Victor Protasio

This green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.

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Egg Salad Lettuce Wraps

We love the retro vibe of these egg salad lettuce wraps. Iceberg lettuce makes a perfect low-carb swap for bread to serve the egg salad.

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Cucumber, Tomato & Arugula Salad with Hummus

Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.

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Sweet Potato Quesadillas

sweet potato quesadilla — Ali Redmond

These simple yet satisfying quesadillas are layered with mashed sweet potatoes, red onion and serrano pepper. Pepper Jack cheese adds mild heat, while cumin and oregano provide earthy balance. Serve topped with plain strained yogurt and lime wedges, if desired.

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Chopped Veggie Grain Bowls with Turmeric Dressing

veggie grain bowl in a glass to-go container

In about 10 minutes, you can prep a week's worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.

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Cucumber-Chicken Green Goddess Wrap

green goddess wrap — Brie Passano

This quick and easy wrap rolls up and is ready for a casual, stationary lunch or a meal on the go, with protein from chicken to keep you going. The green goddess dressing is creamy with cheese and avocado and bright from lemon and herbs. Cucumber and carrots add color and crunch to this healthy, robust whole-wheat wrap.

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Mediterranean Tuna-Spinach Salad

Mediterranean Tuna-Spinach Salad

This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

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Salmon Salad-Stuffed Avocado

Good-quality canned salmon is high in protein and brain-loving omega-3 fatty acids. Mix it with pesto-spiked yogurt and pile it old-school style into a halved avocado for a quick healthy lunch.

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10-Minute Tuna Melt

10-Minute Tuna Melt — Joy Howard

This variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.

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Chopped Salad with Sriracha Tofu & Peanut Dressing

Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.

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Salmon Rice Bowl

Salmon Rice Bowl — Ali Redmond

Inspired by the viral TikTok trend, this tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant brown rice, heart-healthy salmon and lots of crunchy veggies, you'll have a filling and flavorful meal in just 25 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown rice.

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Kale & Avocado Salad with Blueberries & Edamame

Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.

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Meal-Prep Turkey Cobb Salad

Cubed deli turkey takes the place of chicken, while Cheddar replaces blue cheese in this easy Cobb-inspired salad. The protein-rich turkey and cheese, plus eggs and bacon, gives the salad staying power, so you won't get hungry an hour after you eat. Feel free to swap out the turkey for cooked chicken or chickpeas to mix things up. Serve the salad right away or pack it up in individual containers and you'll be set for lunch for days.

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Avocado-Egg Toast

Try it once and we think you'll agree: Topping avocado toast with an egg is a near-perfect breakfast.

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Mashed Chickpea Salad with Dill & Capers

Mashed Chickpea Salad with Dill & Capers

This creamy yet light vegan salad is full of bright, herby goodness. On its own, it's great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. You can also make it into a light lunch by adding a handful of arugula to enjoy it as a green salad. Double the recipe and refrigerate to have on hand throughout the week.

20 of 25

White Bean & Avocado Sandwich

White beans mash seamlessly into a creamy protein-packed spread for a satisfying healthy sandwich that makes for an easy lunch or dinner. Mix it up by trying it with canned chickpeas or black beans. This vegetarian sandwich recipe is also a fiber superstar: avocado, beans, greens and whole-wheat bread team up to give it 15 grams of fiber, more than half of what most women should aim for in a day.

21 of 25

Quinoa, Avocado & Chickpea Salad over Mixed Greens

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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Spinach & Egg Scramble with Raspberries

a photo of a plated Spinach & Egg Scramble with Raspberries — Jen Causey

This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.

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Spring Green Frittata

Frittatas are a versatile dish that can be served at breakfast, lunch or dinner. This easy frittata, featuring green spring vegetables accented by chopped tomatoes and parmesan cheese, can be on your plate in just 25 minutes.

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing

Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Chickpea Salad Sandwich

Chickpea Salad Sandwich — Photography / Caitlin Bensel, Food Styling / Ruth Blackburn

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

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