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Photo: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Eating in a way that helps reduce inflammation doesn’t have to be expensive—in fact, manyingredientslike canned fish, beans, frozen berries and rice pack an anti-inflammatory punch without breaking the bank. To help me save time as well as money, I prep ahead the components of my lunches in a big batches so I can have it at-the-ready when I head into work or have a break between meetings at home. This might include making a big batch of brown rice or lentils, roasted vegetables or tuna salad to use throughout the week. Or when I’m really strapped for time, recipes like our Chickpea Salad Sandwich and Salmon-Stuffed Avocados take less than 15 minutes to pull together. It’s possible to eat in a way that aligns with your nutritional goals no matter your budget, and for more beginner- and budget-friendly recipes and dietitian tips, check outThrifty.
01of 12Chickpea Tuna SaladView RecipePhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).
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Chickpea Tuna Salad
View Recipe
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving).
02of 12Bean & Veggie Taco BowlView RecipeSimple brown rice and black beans serve as the backdrop for sautéed veggies and taco toppings!
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Bean & Veggie Taco Bowl
Simple brown rice and black beans serve as the backdrop for sautéed veggies and taco toppings!
03of 12Salmon-Stuffed AvocadosView RecipeCanned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
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Salmon-Stuffed Avocados
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
04of 12Veggie & Hummus SandwichView RecipeThis 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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Veggie & Hummus Sandwich
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.
05of 12Chopped Power Salad with ChickenView RecipeJason DonnellyEnjoy this filling and colorful salad for lunch or dinner. The dressing gets made in the same bowl that the salad is tossed in, so the greens absorb every bit of flavor.
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Chopped Power Salad with Chicken
Jason Donnelly
Enjoy this filling and colorful salad for lunch or dinner. The dressing gets made in the same bowl that the salad is tossed in, so the greens absorb every bit of flavor.
06of 12Lemony Lentil Salad with FetaView RecipeJason DonnellyThis 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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Lemony Lentil Salad with Feta
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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Salmon Rice Bowl
Ali Redmond
08of 12Loaded Cucumber & Avocado SandwichView RecipeJacob FoxThis 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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Loaded Cucumber & 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.
09of 12Cucumber, Tomato & Arugula Salad with HummusView RecipeTomatoes, 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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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.
10of 12Chickpea Salad SandwichView RecipePhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis 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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Chickpea Salad Sandwich
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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Chopped Salad with Chickpeas, Olives & Feta
Kelsey Hansen
12of 12Roasted Veggie & Tofu Brown Rice BowlView RecipeA healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.
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Roasted Veggie & Tofu Brown Rice Bowl
A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce.
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