Eat Better Food
Protein keeps your energy steady and muscles strong, while anti-inflammatory foods like leafy greens and fatty fish help reduce inflammation in your joints. So you definitely want to try some protein-rich, anti-inflammatory meals, right? Luckily, many of them are really easy to make. Here are 15 ideas that will get you eating healthier before you know it.
Chickpea Grain Bowl With Feta and Tomatoes
Chickpeas give you protein and fiber, while olive oil and tomatoes are anti-inflammatories. Get some cooked quinoa for the base, then pile on chickpeas, cucumber, juicy cherry tomatoes, crumbled feta, and a drizzle of olive oil. Sprinkle with oregano or parsley and you’re done!
Avocado Tuna Salad Sandwich
For this one, mash or slice avocado and add it to canned tuna, a squeeze of lemon, and a pinch of salt and pepper. Spread it on bread with lettuce or cucumber slices. Tuna gives you protein and healthy fats, but if you’re vegan, vegan tuna-like spreads are also wildly available at speciality stores.
Tuna and Chickpea Salad Sandwich
This is easy and there’s very little cleanup afterwards. Simply mix canned tuna with chickpeas, olive oil, lemon, and a bit of Dijon mustard. Spread onto brown bread with some healthy leafy greens. Remember, tuna is considered a superfood – it’s great for your brain.
Strawberry Caprese Salad
Strawberries are one of the most delicious fruits mother nature provides for us, and they go great in a caprese salad. Simply add your strawberries to mozzarella balls and fresh basil the same way you would with tomatoes, and then maybe sprinkle some walnuts over the result.
Salmon-Stuffed Avocados
This is so easy and quick if you’re in a rush. First, cut avocados in half and scoop out a little of the center. Then fill them with a mix of flaked salmon, Greek yogurt, lemon, and dill. That’s it! Avocados are beloved for a good reason… they support both heart health and gut health and can even help you with weight management.
Chicken and Sweet Potato Salad
To create this colorful dish, roast diced sweet potatoes until caramelized, then toss with chopped chicken breast and vegetables of your choice. For the last step, drizzle with a simple olive oil–lemon dressing. It’s a delicious and healthy dish.
Salmon Salad
Flaky salmon mixed with Greek yogurt, lemon juice, and chopped celery makes a delicious lunch that’s also healthy. Why not try it on toast (gotta be wholegrain) if you want a bit more crunch? Salmon’s omega-3s help fight inflammation, while yogurt adds gut-friendly probiotics.
Lentils and Roasted Veggie Bowl
Cooked lentils form the base of this dish, then they’re topped with roasted vegetables of your choice. Drizzle the whole thing with tahini-lemon dressing for creaminess and an extra kick. Remember, lentils are loaded with plant-based protein and fiber, while roasted veggies give you important antioxidants.
Caprese Chickpea Salad
This is really easy to make. Simply toss chickpeas with cherry tomatoes, fresh mozzarella, and basil. Then drizzle with balsamic glaze and olive oil for that famous Caprese flavor. It’s a meal you can make without even going near an oven and it’s great for summer.
Pasta Salad With Chickpeas and Tuna
This quick lunchtime meal combines the healthy, delicious foods that are pasta, chickpeas, tuna, cucumbers, and red onion. Once you’ve mixed them, add olive oil, lemon juice, and a sprinkle of fresh herbs for flavor. It’s budget-friendly – don’t forget, you can buy pasta in bulk for very little - and high in protein.
Lemon-Dill Tuna Salad
These ingredients create a taste explosion in your mouth. Just mix canned tuna with Greek yogurt, lemon juice, and plenty of fresh dill, then add red onion for crunch and serve over greens or in a sandwich. That Greek yogurt will not only add protein, it provides healthy probiotics.
Chickpea Salad Sandwich
To make this vegan creation, mash chickpeas with lemon juice, olive oil, and chopped celery or onion for texture. Spread it on whole-grain bread with lettuce and tomato and maybe sprouts on top. You get protein from the chickpeas and vitamin C from the lemon juice.
Turkey and Hummus Veggie Wrap
This is very easy to make – just spread hummus over a whole-grain wrap, then layer in slices of lean turkey breast, spinach, shredded carrots, and cucumber strips. Roll it up tight for a protein-packed, anti-inflammatory lunch with a superfood (spinach) included.
Cucumber Chicken Green Goddess Wrap
To make this, spread whole-grain wraps with delicious Green Goddess dressing, then layer on sliced chicken breast, cucumber, shredded carrot, and leafy greens. Roll it up tightly and slice in half. Cucumber is very good for you – the high water content hydrates your body and they contain lots of antioxidants.
Spinach Salad With Quinoa, Chicken and Fresh Berries
For this one, layer baby spinach with cooked quinoa, grilled chicken slices, and a handful of fresh berries - blueberries or raspberries (both of which you can grow in your garden!) work best. Top with walnuts and a light balsamic vinaigrette. It’s savory and sweet all at the same time!
