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  6. 15 Easy Lunches That Can Help Reduce Inflammation

15 Easy Lunches That Can Help Reduce Inflammation

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Danielle DeAngelis Reviewed by Dietitian Jessica Ball, M.S., RD September 10, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
Credit: Jacob Fox

Sometimes you just need something quick and nourishing for a midday meal, and these simple lunches provide just that without sacrificing flavor. Packed with ingredients like avocado, beets, eggs and tuna, these lunches are well-suited for those looking to reduce inflammation as they can help relieve its pesky symptoms like joint stiffness, mental fog and high blood pressure. Recipes like our Pickled Beet, Arugula & Herbed Goat Cheese Sandwich and Lemony Lentil Salad with Feta only require one step to make and are easy packable options for the work week.

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Pickled Beet, Arugula & Herbed Goat Cheese Sandwich

Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
Credit: Jacob Fox
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This pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.

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Lemony Lentil Salad with Feta

Lemony Lentil Salad
Credit: Jason Donnelly
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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.

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Egg Salad Lettuce Wraps

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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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Guacamole Chopped Salad

Guacamole Chopped Salad
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All of the delicious guacamole flavors you love in a healthy veggie-packed salad. Want to pump up the protein? Add leftover roast chicken or sautéed shrimp. Serve with tortilla chips on the side (or crumbled over the top) to take it up a notch.

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Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
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This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

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Mediterranean Tuna-Spinach Salad

Mediterranean Tuna-Spinach Salad
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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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Loaded Cucumber & Avocado Sandwich

loaded cucumber and avocado sandwich
Credit: Jacob Fox
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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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Cucumber, Tomato & Arugula Salad with Hummus

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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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Salmon Salad-Stuffed Avocado

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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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Spinach & Egg Scramble with Raspberries

a photo of a plated Spinach & Egg Scramble with Raspberries
Credit: Jen Causey
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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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Edamame & Veggie Rice Bowl

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The ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies.

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White Bean & Avocado Sandwich

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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.

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Mashed Chickpea Salad with Dill & Capers

Mashed Chickpea Salad with Dill & Capers
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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.

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Smoked Salmon, Egg & Pickled Beet Bagel Sandwich

Smoked Salmon, Egg & Pickled Beet Bagel Sandwich
Credit: Ted and Chelsea Cavanaugh
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This veggie-packed Scandinavian-style riff on a lox bagel adds cucumbers, pickled beets and fresh dill for flavor and crunch.

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Meal-Prep Vegan Lettuce Wraps

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For these meal-prep-friendly lettuce wraps, we swap the traditional warm filling for a cold plant-based bean salad filling loaded with fresh herbs and lemon. Topping each lettuce leaf with a little quinoa before adding the filling helps to keep the lettuce from getting soggy.

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    1 of 15 Pickled Beet, Arugula & Herbed Goat Cheese Sandwich
    2 of 15 Lemony Lentil Salad with Feta
    3 of 15 Egg Salad Lettuce Wraps
    4 of 15 Guacamole Chopped Salad
    5 of 15 Veggie & Hummus Sandwich
    6 of 15 Mediterranean Tuna-Spinach Salad
    7 of 15 Loaded Cucumber & Avocado Sandwich
    8 of 15 Cucumber, Tomato & Arugula Salad with Hummus
    9 of 15 Salmon Salad-Stuffed Avocado
    10 of 15 Spinach & Egg Scramble with Raspberries
    11 of 15 Edamame & Veggie Rice Bowl
    12 of 15 White Bean & Avocado Sandwich
    13 of 15 Mashed Chickpea Salad with Dill & Capers
    14 of 15 Smoked Salmon, Egg & Pickled Beet Bagel Sandwich
    15 of 15 Meal-Prep Vegan Lettuce Wraps

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    15 Easy Lunches That Can Help Reduce Inflammation
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