21 Anti-Inflammatory Lunch Recipes That Help Lower Cholesterol

By

Published on August 30, 2023

Reviewed by Dietitian

Annie Nguyen, M.A., RD

a recipe photo of the White Bean & Spinach Salad — Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

These anti-inflammatory lunch recipes make lowering your cholesterol a delicious endeavor. They're packed with ingredients like dark leafy greens, legumes and whole grains to combat pesky symptoms of chronic inflammation like digestive issues, joint pain and mental fog. Plus, each meal is low in saturated fats and has at least 6 grams of fiber per serving, which not only helps you feel full but also helps boost "good cholesterol." Recipes like our Black Bean Fajita Skillet and Spicy White Bean & Spinach Salad are flavorful and nutritious lunches you can prepare in 15 minutes or less.

01 of 21

Black Bean Fajita Skillet

Black Bean Fajita Skillet

You can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.

02 of 21

This Fiber-Packed White Bean & Spinach Salad Is Ready in Just 10 Minutes

white bean salad with spinach, carrots, almonds in a serving bowl — Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

In this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night.

03 of 21

Cabbage, Tofu & Edamame Salad

Craving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.

04 of 21

Berry-Kefir Smoothie

a recipe photo of the Berry Kefir Smoothie — Ana Cadena

Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berries and nut butter you have on hand in this healthy smoothie recipe.

05 of 21

Spicy Ramen Cup of Noodles

Make your own cup of instant soup at home with this vegetarian ramen recipe. Pack several jars at once to take to work for easy lunches throughout the week.

06 of 21

Really Green Smoothie

really green smoothie

The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.

07 of 21

Cranberry-Walnut Chickpea Salad

a recipe photo of the Cranberry Walnut Chickpea Salad served in a bowl — Photographer: Rachel Marek, Food stylist: Lauren McAnelly

We swap chickpeas in for chicken to create a satisfying vegetarian main that's perfect for lunch. Cranberries add a sweet-tart flavor, while toasted walnuts and celery provide crunch. Serve over leafy greens or use as a sandwich filling.

08 of 21

Butternut Squash Soup with Avocado & Chickpeas

Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.

09 of 21

Strawberry-Chocolate Smoothie

Strawberry-Chocolate Smoothie

This creamy, rich strawberry-chocolate smoothie will satisfy any chocolate cravings. It's so decadent you might want it as a dessert, too.

10 of 21

Veggie Sandwich

veggie sandwich

There's no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It'll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.

11 of 21

Teriyaki Tofu Rice Bowls

With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Look for precooked wild rice packets to cut down on prep time. Plus, wild rice is a good source of fiber. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch.

12 of 21

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.

13 of 21

Quick Shrimp Puttanesca

Because refrigerated fresh pasta cooks much faster than dried pasta, this Italian-inspired pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can't find frozen artichoke hearts, sub in drained canned artichoke hearts.

14 of 21

Strawberry & Tuna Spinach Salad

Enjoy sweet, juicy strawberries paired with nutrient-dense mushrooms and tangy tuna salad. This is the ultimate salad to keep you feeling full. It boasts 20 grams of protein and 10.5 grams of fiber -- both nutrients known to satiate hunger.

15 of 21

Spinach-Avocado Smoothie

This healthy green smoothie gets super creamy from the frozen banana and avocado. Make ahead (up to 1 day) and store it in the fridge until you need a veggie boost.

16 of 21

Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

This hearty vegan salad is loaded with plant-based power ingredients: chickpeas, quinoa and hummus. We love the crunch of the sunflower seeds and the unexpected flavor of roasted peppers.

17 of 21

BBQ Chicken Bowls

These BBQ chicken bowls are perfect for weeknight dinners. They come together in just 15 minutes and are chock-full of the classic barbecue flavors you love, including saucy beans, coleslaw and potatoes.

18 of 21

Green Goddess Salad with Chickpeas

In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

19 of 21

Kale & Spinach Smoothie

Kale and Spinach Smoothie — Casey Barber

When you really need to eat your greens, go for this smoothie that packs both kale and spinach into every sip. Kiwi and dates add natural sweetness, and almond butter and almond milk keep you full.

20 of 21

Berry-Banana Smoothie Bowls

a recipe photo of the Extra-Fancy Berry-Banana Smoothie Bowls — Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn

Blueberries and blackberries form the base of this colorful smoothie bowl. These berries are loaded with anthocyanins and antioxidants, which can help reduce inflammation and help reduce the risk of a number of chronic diseases. We top this bowl with fresh fruit, coconut and almonds, but you can use any toppings you prefer.

21 of 21

Zucchini Noodle Bowls with Chicken Sausage & Pesto

Cut down on prep time for this meal-prep zoodle recipe by using premade zucchini noodles from the produce section. Canned beans and precooked chicken sausage heat in about 5 minutes and add protein, while store-bought refrigerated pesto serves as a fast and flavorful topping.

Was this page helpful?

Thanks for your feedback!

Tell us why!

Related Articles

Chicken, Avocado & Quinoa Bowls with Herb Dressing

34 Anti-Inflammatory Lunch Recipes That Are High in Fiber

a recipe photo of the Vegetarian Reubens with Russian Dressing

15 Anti-Inflammatory Lunch Recipes for Better Gut Health

Vegetarian Chopped Power Salad with Creamy Cilantro Dressing

21 Easy Vegetarian Lunches That Are Diabetes-Friendly

11 15-Minute, High-Fiber Lunches for High Blood Pressure

a recipe photo of the Green Goddess Wrap

16 High-Fiber, No-Added-Sugar Lunch Recipes for Healthy Blood Sugar Levels

green goddess wrap

17 10-Minute High-Protein Lunches for Weight Loss

a blue bowl full of chicken and vegetables and a smaller bowl with dressing

15 High-Protein, Diabetes-Friendly Lunch Recipes

asian tofu salad

30 Days of Easy High-Fiber Lunch Recipes

Salmon Rice Bowl

14 Dairy-Free Lunch Recipes to Help Reduce Inflammation

a recipe photo of the Tomato Toasts

28 Mediterranean Diet Lunch Recipes in 20 Minutes

a recipe photo of the Curried Cauliflower Salad Sandwiches

19 Heart-Healthy Vegetarian Lunch Recipes

Caprese Sandwich

19 High-Protein No-Cook Lunches Ready in 5 Minutes

Celeriac & Lentil Salad with Poached Eggs

17 Low-Calorie, High-Protein Lunches for the Mediterranean Diet

overhead shot of vegan grain bowl with edamame, beets and avocado

10 Spring Lunch Recipes to Support Healthy Blood Pressure Levels

15 High-Protein Heart-Healthy Lunches in 15 Minutes

Rainbow Bento Lunch for Kids