Anti-inflammatory diet: a frittata in a pan.

Chronic inflammation may negatively affect some of your body's systems and organs, including your heart.

But some studies suggest that a diet rich in produce, whole grains, healthy fats, and fish—such as the Mediterranean Diet—can reduce the likelihood of chronic inflammation.

More on Healthy Eating

To help you choose some anti-inflammation foods, Consumer Reports' experts developed the nine recipes below—three each for breakfast, lunch, and dinner.

They're all tasty and easy to prepare, so you won't spend hours in the kitchen making them. Each makes one serving, so increase the ingredients accordingly if you're cooking for more than one person.

Breakfast

Spinach-Tomato Frittata
In a medium bowl, whisk 2 eggs, 1 tbsp. skim milk, and a pinch of black pepper. Stir in 2 tbsp. grated Parmesan and 1 small tomato, chopped. In a small nonstick pan over medium heat, heat 1 tsp. olive oil. Sauté 1 chopped scallion until softened. Add 2 cups baby spinach and cook until just wilted. Pour egg mixture over spinach and cook, covered, until set, about 2 minutes. Sprinkle with 1 Tbsp. chopped parsley or basil. Serve with an orange wedge.

Nutrition information: 340 calories, 17 g fat:, 5 g sat. fat, 27 g carbs, 16 g sugars, 7 g fiber, 21 g protein, 420 mg sodium


“PB&J” Oatmeal
Boil 1 cup water in a small saucepan. Add ½ cup old-fashioned oats. Cook about 5 minutes over medium heat, stirring occasionally. Remove from heat and stir in 2 tsp. peanut or almond butter. Top with ½ tsp. cinnamon and ½ cup sliced berries. Drizzle with 1 tsp. maple syrup.

Nutrition information: 260 calories, 9 g fat, 1 g sat. fat, 41 g carbs, 10 g sugars, 7 g fiber, 8 g protein, 25 mg sodium


Kale Smoothie With Pineapple and Chia
In a small cup, mix 1 tbsp. chia seeds and ¼ cup almond milk. Refrigerate for 10 minutes allowing the chia seeds to soften. Place 2 cups chopped kale (stems and center ribs removed), 3/4 cup fresh pineapple, ½ cup non fat Greek yogurt, the almond milk/chia mixture, and 1 tsp. honey into a blender. Blend until smooth.

Nutrition information: 250 calories, 7 g fat, .5 g sat. fat, 35 g carbs, 22 g sugars, 9 g fiber, 17 g protein, 150 mg sodium

Lunch

Hummus and Veggie Wrap
Heat grill pan over medium heat. Cut a small zucchini lengthwise into ¼-inch slices and ½ red bell pepper into ½-inch slices. Brush with 1 tsp. olive oil and cook until tender, about 4 minutes on each side. Cool. Spread ¼ cup hummus on a whole-wheat tortilla (about 9 inches wide). Top with veggies, ½ cup baby lettuce leaves, a few thin red onion slices, 1 Tbsp. feta and 1 Tbsp. parsley. Roll up. Serve with ½ cup raspberries.

Nutrition information: 350 calories, 15 g fat, 3 g sat. fat, 50 g carbs, 12 g sugars, 7 g fiber, 14 g protein, 660 mg sodium


Boxed Lunch
In a Bento-style box, put 3 oz. light canned tuna in water, drained, ¼ cup edamame, 1 oz. low-fat Swiss, 4 reduced sodium whole-wheat crackers, and ¼ cup each Kalamata olives and grape tomatoes dressed with 1 tsp. each olive oil and red-wine vinegar and a pinch of oregano, and 1/3 cup fresh cherries.

Nutrition information: 390 calories, 15 g fat, 2 g sat. fat, 29 g carbs, 8 g sugars, 3 g fiber, 36 g protein, 440 mg sodium


Arugula Salad With Avocado, Grapefruit and Chicken
Toss 2 cups baby arugula with ½ grapefruit, peeled and segmented, ½ avocado, peeled and cut into chunks, 3 oz. sliced grilled chicken, 2 tsp. chopped walnuts, 1 Tbsp. pomegranate seeds, and 1 Tbsp. fresh mint leaves. Dress with 1 tbsp. olive oil whisked with 2 tsp. fresh lemon juice and ½ tsp. Dijon mustard.

Nutrition information: 510 calories, 35 g fat, 5 g sat. fat, 24 g carbs, 12 g sugars, 10 g fiber, 31 g protein, 125 mg sodium

Dinner

Black-Bean Bowl
Cook ¼ cup quinoa according to package directions. Meanwhile, toss ½ cup butternut squash cubes with 1 tsp. olive oil, ½ tsp. turmeric, and a pinch each of cumin, salt, and black pepper. Bake on a foil-lined baking sheet at 400° F until tender, about 20 minutes. Heat 1 tsp. olive oil in a skillet over medium heat. Sauté ¼ each of sliced onion and red bell pepper until softened. Add ½ cup black beans and 1 cup chopped baby kale. Heat until kale is just wilted. Place in a bowl with squash, quinoa, 2 Tbsp. chopped cilantro, and 1 Tbsp. pumpkin seeds. Toss with 1 Tbsp. each tahini, lime juice, and water.

Nutrition information: 550 calories, 24 g fat, 3.5 g sat. fat, 68 g carbs, 6 g sugars, 16 g fiber, 20 g protein, 480 mg sodium


Pasta With Swiss Chard and White Beans: 
Cook 1 cup whole-wheat penne according to package directions. Drain; save 2 Tbsp. of cooking water. In a small skillet over medium heat, sauté 1 clove minced garlic in 1 tsp. olive oil until fragrant. Add 3 chopped sun-dried tomatoes, 2 cups Swiss chard, chopped (tough stems removed), 1/3 cup white beans, and a pinch of crushed red pepper. When chard is just wilted, add pasta and reserved cooking water; toss to coat. Top with 2 Tbsp. grated Parmesan and ½ tsp. of chopped fresh oregano.

Nutrition information: 500 calories, 12 g fat, 3.5 g sat. fat, 84 g carbs, 6 g sugars, 6 g fiber, 22 g protein, 450 mg sodium


Roasted Salmon With Broccoli and Tomatoes
Cook ¼ cup brown rice according to package directions. Heat oven to 400° F. Meanwhile, place a 4 oz. piece of salmon skin side down on a rimmed baking sheet lined with foil. In a small bowl combine ½ chopped scallion (white part only, but save the green part), 1 tsp. olive oil, 1 tsp. reduced sodium soy sauce, ½ tsp. fresh grated ginger, and ¼ tsp. sesame oil. Brush mixture over salmon. Combine 1 cup broccoli florets, ½ cup halved cherry tomatoes, and ½ small chopped shallot in a bowl with 1 tsp. olive oil and a pinch of salt and pepper. Place broccoli mixture on baking sheet with salmon. Bake until salmon is cooked through, about 6-8 minutes. Transfer salmon to a plate and continue cooking broccoli mixture until tender, about 5 minutes more. Place broccoli mixture and rice on plate with the salmon. Top salmon with reserved green part of scallion and serve.

Nutrition information: 470 calories, 19 g fat, 2.5 g sat fat, 45 g carbs, 4 g sugars, 5 g fiber, 31 g protein, 510 mg sodium