One of the first signs of spring in my area is a flower called a crocus. Every year, I keep my eye out for one, knowing that once I see the first bloom, hundreds more will appear in the weeks that follow. It always feels like a quiet little promise that brighter days are just around the corner.
There’s something about spring that feels like a fresh start. The longer days, the blooms appearing out of nowhere, the sense that life is waking back up. Just like the season, your meals can reflect that same burst of energy—lighter, brighter, and full of fresh flavors that leave you feeling good and energized.
But let’s be honest: even in spring, life stays busy. Between work, family, and everything else, eating well often feels like an afterthought. That’s where meal prep can be a game-changer—not as another task on your to-do list, but as a way to make life easier while nourishing yourself and your family.
Here’s how to embrace spring meal prep with simple, healthy recipes that celebrate the season’s best ingredients.
Why Meal Prep Feels Different in Spring
In winter, meal prep often means hearty soups and casseroles. But in spring, it’s about leaning into what’s fresh and vibrant. Think crisp greens, juicy citrus, and vegetables that taste like sunshine. The goal is to create meals that feel light yet satisfying, nourishing but not heavy.
Spring meal prep is also an opportunity to simplify. Instead of cooking everything in one marathon session, focus on preparing a few versatile ingredients that you can mix and match throughout the week. This approach keeps things fresh, flexible, and stress-free.
Step 1: Build Your Base with Fresh, Seasonal Ingredients
Start with what’s in season. Spring is all about tender greens, asparagus, radishes, peas, and herbs like dill and parsley. These ingredients don’t need much—they shine with simple preparation.
For example, you might roast a tray of asparagus with olive oil, lemon zest, and a pinch of salt. Or blanch some sugar snap peas to toss into salads or grain bowls. When your base ingredients are this good, you don’t need to overthink the rest.
Step 2: Prep Proteins You Can Use in Multiple Ways
Having a couple of proteins prepped and ready to go makes it easy to throw together balanced meals. Roast a whole chicken or bake a batch of salmon fillets with lemon and dill. For plant-based options, cook up a pot of lentils or make a batch of chickpeas—they’re perfect for tossing into salads or blending into a creamy hummus.
One trick: keep the seasoning simple. A roasted chicken with olive oil, salt, and pepper can be transformed into so many meals, from wraps to soups to grain bowls.
Step 3: Add Whole Grains or Starches for Balance
Grains and starches are the backbone of meal prep. They’re comforting and grounding and give you the energy you need to tackle the day. In spring, lighter grains like quinoa or farro work beautifully, as do roasted sweet potatoes or baby potatoes.
Cook these in bulk and store them in the fridge, ready to pair with whatever vegetables and proteins you’ve prepped. A scoop of quinoa, some roasted asparagus, and a dollop of hummus can come together in minutes for a quick and satisfying lunch.
Step 4: Bring It All Together with Dressings and Sauces
A good dressing or sauce can take your meal from “meh” to “wow” with minimal effort. Think about bright, zesty flavors that complement the freshness of spring.
Whisk together olive oil, lemon juice, Dijon mustard, and a touch of honey for a simple vinaigrette. Or try a creamy tahini sauce with lemon and garlic—it’s fantastic drizzled over roasted vegetables or grain bowls.
These small additions bring everything together and make even the simplest ingredients feel special.
Spring Meal Prep Recipes to Try
Now that you’ve got your seasonal ingredients prepped and ready to go, it’s time to think about how to put everything together in simple, satisfying meals. These meal ideas celebrate the vibrant, fresh flavors of spring while still being quick and easy to prepare. Whether you’re looking for a light lunch, a hearty dinner, or a comforting soup, these recipes are versatile enough to fit into any busy week. Plus, they’re designed to be flexible—mix and match ingredients, add your favorite proteins, and adjust seasonings to make them your own!
Here are a few ideas to get you started:
1. Roasted Spring Veggie Bowls
Roast a mix of asparagus, radishes, and baby carrots with olive oil and herbs. Pair with quinoa, a scoop of hummus, and a drizzle of lemon-tahini sauce for an easy lunch or dinner.
2. Herb-Packed Spring Salad
Chop up a mix of fresh herbs like parsley, dill, and mint, and toss with arugula, roasted chickpeas, and a lemon-Dijon dressing. Add a hard-boiled egg or some baked salmon for protein.
3. Citrus Chicken Wraps
Shred roasted chicken and toss with a light citrus vinaigrette. Wrap it in a whole-grain tortilla with mixed greens, sliced avocado, and a sprinkle of feta.
4. Sweet Potato and Lentil Bowls
Layer roasted sweet potato cubes with cooked lentils, sautéed spinach, and a dollop of herbed yogurt.
5. Easy Spring Soup
Blend steamed peas, fresh mint, and vegetable broth into a bright, creamy soup. Serve warm or chilled with a side of crusty bread.
Meal prep doesn’t have to mean spending hours in the kitchen. Even setting aside 30 minutes to chop vegetables, cook a batch of grains, or roast a protein can make the rest of your week feel smoother.
The beauty of spring meal prep is its simplicity. With the season’s freshest ingredients, a little effort goes a long way.
Feeling inspired to eat well, but still experiencing an energy slump? Spring is full of fresh energy, but for many of us, it can be hard to keep up with the season’s changes and stay energized. If you’re looking for simple ways to boost your energy naturally and overcome fatigue, especially in the afternoons, you're not alone.
Even with fresh meals and seasonal meal prep, it can feel like your energy levels are still falling short. That’s where my Energy Jumpstart Workshop comes in—it's designed to help you boost your energy and stay energized all day long, so you can fully embrace everything spring has to offer without the midday crashes.
In this workshop, you’ll learn easy strategies to naturally increase your energy and manage the demands of the season without feeling drained. Ready to feel more vibrant and ready to thrive? The workshop is available on-demand, so you can start watching right away and learn exactly how to tackle your energy dips.
👉 Sign up for the Energy Jumpstart Workshop here to get started today and power up your spring!
