Anti-Inflammatory Bowls: Fresh & Healing Spring Lunches

Say goodbye to heavy winter meals and hello to vibrant, nourishing lunches that are as good for your body as they are for your taste buds. Spring is the perfect time to refresh your midday routine with anti-inflammatory bowls: colorful, nutrient-packed meals layered with healing ingredients that help reduce inflammation, boost energy and keep you satisfied all afternoon.

Whether you're meal prepping for the week or building a bowl on the fly, the magic is in the mix: seasonal veggies, lean proteins, healthy fats and plenty of flavor.

Let’s dive into how to build the ultimate spring anti-inflammatory bowl. We even add a few of our favorite combos to get you started!

How to Build an Anti-Inflammatory Bowl

1. Start with a Base
Skip the iceberg and opt for dark leafy greens or whole grains that pack a nutritional punch.

• Baby spinach

• Arugula

• Massaged kale

• Quinoa

• Farro

• Brown rice

2. Add Colorful Veggies
Bright, seasonal veggies are full of antioxidants and phytonutrients that help fight inflammation.

• Roasted sweet potatoes

• Steamed broccoli

• Grated carrots

• Beets (raw or roasted)

• Red cabbage

• Snap peas or asparagus

3. Choose a Lean Protein
Keep it clean and nourishing with proteins that support muscle recovery and satiety.

• Grilled salmon

• Chickpeas or lentils

• Hard-boiled eggs

• Shredded chicken

• Tofu or tempeh

4. Drizzle with Healthy Fats
Healthy fats help your body absorb nutrients and keep inflammation in check.

• Sliced avocado

• Olive oil-based dressings

• Tahini

• Nuts or seeds (pumpkin, sunflower, hemp, etc.)

5. Bring the Flavor
Add anti-inflammatory flavor boosters and sauces that tie everything together.

• Fresh herbs like cilantro, parsley, or dill

• Turmeric or ginger-spiced dressings

• Citrus zest or juice

• Apple cider vinegar

• Fermented goodies like sauerkraut or kimchi

Our Favorite Spring Anti-Inflammatory Bowl Combos

The Spring Green Glow Bowl

• Base: Arugula + quinoa

• Veggies: Steamed asparagus, cucumber, and avocado

• Protein: Grilled salmon

• Dressing: Lemon-tahini with fresh dill

• Topped with: Hemp seeds and microgreens

The Sweet & Savory Root Bowl

• Base: Massaged kale

• Veggies: Roasted sweet potato, beets, and red onion

• Protein: Spiced chickpeas

• Dressing: Apple cider vinaigrette with maple and mustard

• Topped with: Toasted walnuts

The Zesty Mediterranean Bowl

• Base: Brown rice or farro

• Veggies: Cherry tomatoes, roasted cauliflower, cucumber

• Protein: Herbed grilled chicken or falafel

• Dressing: Olive oil, lemon juice, garlic, and za’atar

• Topped with: Kalamata olives and crumbled feta (optional)

Tips for Success

• Meal prep components at the start of the week so you can mix and match quickly.

• Store sauces separately to keep greens fresh until ready to eat.

• Use what’s in season and available locally—bonus points for shopping at the farmer’s market.

• Don’t be afraid to layer warm and cold elements for that satisfying contrast.

These bowls are perfect for lunch, light dinners or even post-workout meals. Not only are they easy to make and endlessly customizable, but they’ll also leave you feeling fueled and focused.

This week skip the sad desk salad and build a bowl that loves your body back.

Need more inspiration or want to master the art of the bowl? Join us for a seasonal cooking class or explore our recipe library!