Lunch can be a drag — especially if you have to spend time on it. Having delicious recipes and easy lunch ideas that are also healthy is what I’ve been looking for.

Bowls Filled with Salmon and Sweet Potatoes

  • Makes 4 servings
  • Prep time: 5 minutes
  • Cook time: 20 minutes

In this simple to put together lunch bowl, sweet potatoes add a burst of flavor that pairs well with savory and salty salmon. You can prepare the salmon and sweet potatoes in advance, even baking them together in the oven, and then simply assemble the ingredients when you need a quick and easy healthy anti-inflammatory lunch. You can even bake the sweet potatoes and salmon together.

Ingredients:

  • Marinade with Fresh Dill 
  • 1 pound skin-on salmon fillet
  • 3 sweet potatoes, peeled and sliced into rounds about 14 of an inch Thick
  • 3 tablespoons olive oil, divided 
  • 1/2 milligram of ground cumin 
  • ½ teaspoon salt, divided
  • 1/4 milligram of freshly ground black pepper, split
  • 2 large zucchinis, cut in half lengthwise, then in half crosswise to create half-moon shapes

Directions:

1. Preheat the oven to 400 degrees Fahrenheit. Prepare one or two large sheet pans using parchment paper to line them.

2. Follow the instructions for preparing the dill marinade and then transfer it to a glass baking dish measuring 9 by 12 inches.

3. Cut the salmon fillet into four portions of 4 ounces each and lay them with the flesh-side down in the marinade. Allow at least twenty minutes to marinate before serving.

4. While you are waiting, arrange the pieces of sweet potato on the pans. Add the cumin, a quarter teaspoon of salt, and an eighth teaspoon of pepper, then drizzle with two tablespoons of olive oil and stir to combine. Bake them for thirty minutes, or until they reach the desired tenderness. Place the baked good on a cooling rack made of wire.5. Remove the parchment paper from the sheet pans and place new paper on them.

6. Arrange the salmon pieces with the skin-side down on the opposite side of the pan from where you placed the zucchini. Any remaining marinade should be poured over the salmon at this point. Sprinkle the remaining 14 teaspoon of salt and 18 teaspoon of pepper over the zucchini after it has been drizzled with the remaining 1 tablespoon of olive oil and cooked. Bake for 14 to 18 minutes, until the salmon is cooked through but still slightly pink in the center and the zucchini is browned and golden. After it has cooled, put it away.

7. Distribute the sliced salmon, zucchini, and sweet potatoes among the four large containers that you have available for storage.

Storage: Place in the refrigerator for up to a week’s worth of consumption. To serve, heat the ingredients in the microwave for one to two minutes, or until they reach the desired temperature. Place in a bowl for eating, then enjoy.

Nutrition:

363 calories, 18 grams of total fat, 3 grams of saturated fat, 26 grams of protein, 25 grams of total carbohydrates, 5 grams of fiber, 8 grams of sugar, and 62 milligrams of cholesterol are contained in one serving.

Bowls of Tofu, Chickpeas, and Various Vegetables

  • Makes 4 servings
  • Prep time: 30 minutes
  • Cook time: 45 minutes

This dish is savory and full of anti-inflammatory herbs such as garlic, parsley, and ginger. It contains both tofu and chickpeas, which are both good sources of protein. Use your imagination with the components, and feel free to load it up with as many vegetables as you like! Take into consideration cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, mushrooms, green beans, cherry tomatoes, and bell peppers.

Ingredients:

  • Marinated Tempeh or Tofu with Garlic and Herbs Rice in its Most 
  • Simple Form Simple Ginger Teriyaki Sauce
  • 1 can of chickpeas, drained and rinsed, 15.5 ounces total weight 
  • 2 carrots, large in size, shredded
  • 2 cucumbers, diced and chopped
  • 1 cup of fresh parsley that has been chopped

Directions:

1. According to the instructions in the tofu recipe, marinate the tofu and preheat the oven.

2. In the meantime, begin cooking the brown rice and prepare the teriyaki sauce according to the directions.

3. While the rice is cooking on a low heat, finish cooking the tofu in the oven after transferring it there.

4. Take the brown rice away from the heat as soon as it is done.

5. If serving the dish right away, make a bed of brown rice in the bottom of each of the four bowls. Add the tofu, chickpeas, carrots, and cucumbers to the top of the salad. To finish, drizzle the teriyaki sauce over the top of each bowl and sprinkle with parsley.

6. If you plan to save the tofu, rice, and beans for a later time, divide them evenly among four medium-sized containers. Place the fresh vegetables and parsley in individual compartments of four different containers. Glass jars with lids that screw on are ideal for storing the teriyaki sauce.

When not in use, keep all of the components in the coldest part of the refrigerator for up to five days. In order to serve, heat the tofu, rice, and beans in the microwave for one to two minutes, or until they reach the desired temperature, and then proceed with the assembly as outlined in step 5.

A piece of advice for cooks: this recipe calls for raw vegetables in their entirety; however, if you like your vegetables cooked, you can either roast or steam the carrots before adding them to the bowl.

Nutritions:

485 calories, 15 grams of total fat, 2 grams of saturated fat, 22 grams of protein, 68 grams of total carbohydrates, 8 grams of fiber, 13 grams of sugar, and 0 milligrams of cholesterol are contained in one serving.