They say breakfast is the important meal of the day, and dinner seems to be the biggest, most shining star when it comes to tasty options—but we can’t forget about lunch! When mid-day hits, your body and brain need fuel to power through the workday or whatever else you’ve got on your plate. That’s why a nutritious lunch is key (and, frankly, underrated). When it comes to nourishing your body and brain, choosing anti-inflammatory foods is paramount. Luckily, there are so many tasty lunch options that hit the mark.
We spoke to Dr. Kezia Joy, RDN and Medical Advisor with Welzo, to learn about a few of her favorite anti-inflammatory lunches. From grain bowls to a better-for-you egg salad, her top picks don’t disappoint. Learn all about their benefits below.
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1. Salmon Grain Bowl
When you're seeking a balanced meal to cover all your macro bases, you can't go wrong with a versatile grain bowl. Including salmon in the mix, in particular, can do wonders for your overall health—especially when it comes to your brain, thanks to those healthy fats.
"The ingredients in a salmon grain bowl (quinoa, leafy greens, avocado and olive oil) provide an excellent example of a balanced meal that will aid in reducing inflammation and improving your overall health," Joy praises. "The Omega-3's found in salmon have been proven to be beneficial to your heart and metabolism, as well as aiding in the reduction of inflammation." She points out that "Omega-3's are essential to maintaining cognitive function and assisting with memory."
The grains and veggies play a starring role, too, as they add a healthy helping of fiber and antioxidants, she explains. "Stabilizing your blood sugar levels through the inclusion of fiber-rich grains will help prevent energy crashes. Energy crashes can cause you to lose focus and experience decreased productivity. Therefore, this combination is ideal for both your body and your mind." Not to mention delicious!
2. Egg Salad with Greek Yogurt & Herbs
Egg salad isn't just a delicious comfort food; it can be great for your body and brain, too, according to Joy.
"The Greek yogurt, olive oil, mustard, and fresh herbs make for a lighter egg salad that is high in nutrients and satiating," she says, explaining that choline, an essential nutrient found in eggs, can support brain development and neurotransmitter functioning.
And when you swap mayonnaise for yogurt, this lunch is even better for you thanks to the boost of protein and gut-loving probiotics. "The addition of beneficial bacteria (probiotics) to your diet will promote good gut health. Good gut health is directly related to reduced body inflammation. Additionally, a healthy balance of gut bacteria has been associated with better moods and clearer thinking," Joy explains. Yum!
3. Turmeric Chicken & Veggie Wrap
Wraps are a convenient, portable way to pack a nutritional punch without breaking a sweat. Joy recommends whipping up a chicken and veggie wrap starring turmeric, an iconically anti-inflammatory spice.
"The combination of turmeric-seasoned chicken and spinach (which is rich in antioxidants), as well as the fiber and vitamins in the whole grain wrap, provides an array of beneficial nutrients," she tells us. "Turmeric is rich in curcumin, a compound that studies have shown may reduce inflammation in the body." Meanwhile, she goes on, "Carrots add even more fiber, vitamins and minerals to this wrap."
All of this, Joy assures us, can support brain function and fuel your body for optimal focus all day long. "The antioxidants in the vegetables will help to protect your brain cells from damage caused by oxidative stress. These factors, combined with your ability to sustain energy, will result in improved mental clarity and focus." Perfect!
4. Lentil & Roasted Vegetable Bowl
Here's another bowl that's sure to please your taste buds and your brain: a plant-based veggie bowl filled with broccoli, bell peppers, sweet potatoes, and, most importantly, lentils.
"Lentils provide fiber and plant proteins to assist in lowering blood sugar and in the overall digestion process," Joy says. "Broccoli and other colorful vegetables contain numerous vitamins and minerals that reduce inflammation in your body."
But what can this do for your brain? "Consuming consistent amounts of fiber from foods such as those described above will help you focus and help prevent mental fatigue," she explains. "In addition to helping with focusing, the antioxidants contained in the colorful vegetables will help protect your cells from damage due to free radicals."
Time to get cooking!
