Anti-inflammatory foods can be great for our health. If you’re unsure of where to start, here are some easy-to-assemble lunches. For time management, prepare foods ahead of time if it’s possible and enjoy healthy and nutritious meals.
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There’s been much talk of how an anti-inflammatory diet can be beneficial to our health. If you’re wondering where to start, stick around. Lunch doesn’t have to complicated with long recipes or lots of ingredients. If you want to eat more anti-inflammatory foods, focus on meals built around whole grains, vegetables, legumes, healthy fats and antioxidant-rich foods.
Take a look at these easy lunches that can be assembled in minutes.
1. Salmon-avocado bowl
Mix leftover grilled or tinned salmon with avocado, cucumber, quinoa or brown, and leafy greens. Drizzle over some olive oil, lemon juice and some pumpkin seeds. The veggies provide the antioxidant compounds while the salmon adds the omega-3 fatty acids.
2. Chickpea and roasted vegetable wrap
Fill a wholegrain wrap with chickpeas, roasted peppers, baby spinach, grated carrot and avocado for creaminess. Add some hummus, seasoning and a drizzle of lemon juice. To make this an easy option for weekdays, prepare the vegetables and chickpeas ahead of time.
3. Mediterranean-style tuna plate
This meal requires no cooking: just arrange tinned tuna, tomatoes, cucumber, olives, leafy greens, and slices of avocado on a plate. Then add a piece of wholegrain toast or crackers, and drizzle with olive oil and lemon juice.
4. Lentil and sweet potato salad
Combine cooked lentils with roasted sweet potato, cherry tomatoes, red onion, and rocket. Make a dressing with olive oil, lemon juice and a little cumin, and add. Lentils give plant-based protein and fibre, and sweet potato and vegetable provide antioxidants and other beneficial nutrients.
5. Berry and yoghurt bowl
If you want something light for lunch, top some Greek-style yoghurt with berries, chia seeds, walnuts and a handful of oats. Berries provide antioxidant-rich plant compounds while walnuts and chia add healthy fats and fibre.
Keep it simple
Remember that eating well is not about a perfect anti-inflammatory diet. Think about what you can add to your plate instead: beans and lentils, colourful vegetables, whole grains, fruit, nuts, seeds fish and unsaturated fats.
Also keep in mind that the occasional sweet treat won’t ‘undo’ your progress. Focus on creating a balanced and consistent eating pattern over time, rather than wanting to get every single meal exactly right.
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