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Last updated on April 7th, 2023 at 04:06 pm
Give your body the food it needs this season and try the wholesome food ideas on this 7-Day Healthy Spring Meal Plan! This weekly menu includes delicious healthy recipes for breakfast, lunch and dinner and is perfect for seasonal eating!
Now, as always – you don’t need to follow the meal plan religiously – you can mix and match as you go. If you love a recipe – why not make it again? If there are recipes that you deep down know you won’t like (maybe just yet) – just skip them and make a spring recipe you actually love!
I think I skipped sharing a meal plan last month, for which I’m very sorry, but I decided to do one this month. So now, without going into my default over-explanation mode, let’s see what’s in season during spring.
What Foods Are In Season During Spring
In general, early in spring anything that can survive winter successfully or that grows really fast is in season. Did I explain that right? Don’t hate, I can’t talk garden language just yet. In essence, anything that’s leafy and green is in season during spring. I have an overexplaining spring food list right here and here’s the short version of what to eat during this wonderful season:
- radishes
- broccoli
- lettuce
- arugula
- spinach
- dill / parsley / mint (herbs)
- asparagus
- strawberries
- artichokes
- carrots
- scallions
- new potatoes
- celery
My favorites – tomatoes, zucchini, eggplant and cucumbers are not in season yet! They’re going to come when summer comes around. But as you’ll see – I still added some cherry tomatoes and cucumbers here and there. If you’re very strict with your seasonal diet, feel free to omit these foods and substitute them for radishes.
Healthy Spring Recipes
With all this in mind, for this 7-day meal plan I chose some great healthy spring recipes that pretty much anyone can make! Feel free to improvise and change up ingredients to what you have at home and what you like!
Healthy Spring Breakfast Ideas
Let’s start with breakfast! Make your mornings healthier and add some fresh vegetables and fruits to your meals! Here are some quick and easy ideas, and some that you can make ahead:
- Tropical Green Smoothie
- Almond Flour Strawberry Vanilla Pancakes
- Overnight Oats topped with nut butter of choice and fresh strawberries, or if not available yet – frozen fruit will work too!
- Mediterranean Tuna Pie
Healthy Spring Lunch And Dinner Recipes
These lunch and dinner ideas are veggie-heavy and packed with protein as well. There are no real restrictions, but the recipes are all gluten-free.
- Shrimp Arugula Salad
- Lentil Spinach Soup
- Asparagus Salad
- Mediterranean Salmon Salad
- Healthy Spinach, Rice and Chicken Skillet
- Amazing Rice and Spinach
- Healthy Ground Turkey And Veggie Bowls
- Healthy Lettuce, Avocado and Chicken Salad
- Ground Beef and Broccoli Fried Quinoa
7-Day Healthy Spring Meal Plan
Now as you will notice with this 7-day healthy spring meal plan, I aimed for at least one salad a day. I just feel like with all the leafy greens available, this season is the perfect time to have a salad a day. It’s as if nature is telling us – eat this it’s going to help you fuel the batteries the right way. The meal plan is for two and I wrote down a note next to each recipe that you need to double or make the night before.
Spring Meal Plan Day 1:
Breakfast: Overnight Oats topped with nut butter of choice and fresh strawberries, or if not available yet – frozen fruit will work too! Make these the night before and double the recipe to serve two people.
Lunch: Asparagus Salad – double the recipe and make the night before using whole cherry tomatoes or omitting them altogether.
Dinner: Healthy Spinach, Rice and Chicken Skillet or make this Amazing Rice and Spinach with a small salad for a vegetarian option. You’ll have the leftovers for lunch the next day.
Spring Meal Plan Day 2:
Breakfast: Overnight Oats topped with nut butter of choice and fresh strawberries, or if not available yet – frozen fruit will work too! Make these the night before and double the recipe to serve two people.
Lunch: Shrimp Arugula Salad (prep the night before)
Dinner: Healthy Spinach, Rice and Chicken Skillet or make this Amazing Rice and Spinach with a small salad for a vegetarian version
Spring Meal Plan Day 3:
Breakfast: Overnight Oats topped with nut butter of choice and fresh strawberries, or if not available yet – frozen fruit will work too! Make these the night before and double the recipe to serve two people.
Lunch: Mediterranean Salmon Salad – double the recipe and make this the night before, omitting the cherry tomatoes
Dinner: Healthy Ground Turkey And Veggie Bowls – double the recipe, we’ll have the leftovers for lunch the next two days
Spring Meal Plan Day 4:
Breakfast: Tropical Green Smoothie (double it)
Lunch: Healthy Ground Turkey And Veggie Bowls
Dinner: Healthy Lettuce, Avocado and Chicken Salad
Spring Meal Plan Day 5:
Breakfast: Mediterranean Tuna Pie – if you don’t have time in the morning, make it the night before and store in the fridge in an airtight container.
Lunch: Healthy Ground Turkey And Veggie Bowls
Dinner: Lentil Spinach Soup – double the recipe, we’ll have it for lunch the next few days.
Spring Meal Plan Day 6:
Breakfast: Mediterranean Tuna Pie
Lunch: Lentil Spinach Soup
Dinner: Shrimp Arugula Salad – double the recipe!
Spring Meal Plan Day 7:
Breakfast: Almond Flour Strawberry Vanilla Pancakes – double the recipe to make for two
Lunch: Lentil Spinach Soup
Dinner: Ground Beef and Broccoli Fried Quinoa
Final Words
Well! I really hope you enjoy spring and some of the seasonal recipes on this healthy spring meal plan! And if you’re looking for even more healthy meal plans and recipes here are some more ideas:
- 7-Day Clean Eating Meal Plan
- One Week Vegan Meal Plan
- One Week Gluten-Free Dairy-Free Meal Plan
Yield: 8
7-Day Healthy Spring Meal Plan
7-Day Healthy Spring Meal Plan - this weekly menu is full of delicious healthy recipes for breakfast, lunch and dinner and is perfect for seasonal eating!
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Ingredients
- 6 eggs
- 8oz/220g canned tuna, drained weight
- 1 1/2 cups red bell pepper, chopped
- 3 scallions, chopped
- 1/3 cup tomatoes
- 3 tbsp chopped pickled jalapenos
- 1/4 cup greens incl. dill and parsley
- 1/4 cup chopped olives
- 1 1/2 cup spinach
- 1/2 cup shredded cheese
- 4 1/2 tbsp quick oats
Instructions
- Chop peppers, tomatoes, spinach, scallions and fresh herbs.
- Saute the peppers and tomatoes with olive oil and a small pinch of salt. After a few minutes add the other spinach and scallions, cook until tomatoes are no longer juicy (about 4-5 minutes). Once done, let the vegetables cool off.
- Preheat the oven to 350F/180C.
- Add eggs, tuna, cooled-off vegetables, oats, olives, shredded cheese, pickled jalapenos, some black pepper and fresh herbs to a large bowl and mix them together.
- Add the tuna mixture to a small baking pan lined with parchment paper and spread evenly.
- Bake for 25-30 minutes until golden brown and firm to the touch – the pie shouldn’t be wobbly.
- Once done, let the Mediterranean tuna pie cool off and cut it into pieces.
Nutrition Information:
Yield:
8 Serving Size:
1
Amount Per Serving: Calories: 152Total Fat: 8gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 158mgSodium: 314mgCarbohydrates: 6gFiber: 2gSugar: 2gProtein: 15g
