Spring: It’s the season of fresh starts.
And who doesn’t love to give their winter menu a refresh? After months of cooked root veggies and hearty stews, our bodies are geared up for what’s sprouting in the garden.
Below, I’ve listed recipes for each day of the week. They’re fresh and full of spring flavors (think herbs, citrus, and raw vegetables). And, of course, they’ll push you along further on your health and weight loss journey.
Macro-balanced and packed with protein, you’ll ace your nutrition goals with these spring recipes.
🍲 Tikka Masala
Why do we crave spicy food in the springtime?
According to traditional Chinese medicine, spicy food is the perfect choice in spring. It helps break through seasonal lethargy, cools the body via sweat, and triggers the release of feel-good neurotransmitters, giving your body a natural energy boost.
The shift in season sparks a desire for different, more energetic flavors, with spice bringing a special stimulation after the lull of winter.
That’s why I always find myself craving a spicy, Indian curry dish in April. And while I can’t cook these dishes perfectly at home, I get a taste of their flavors via this weeknight Instant Pot Tikka Masala.
I love that it uses yogurt to provide creaminess and calm the spice level. Yogurt, paired with chicken, boosts my dinner’s protein count. (I skip the heavy cream and opt for an extra dollop of yogurt on top.) A big handful of chopped cilantro to my bowl adds that fresh-herb flavor we crave after months of warm winter meals.
🍲 Mexican Noodle Soup
Who said you can’t have soup in Spring? Soup is so versatile. It fits every season if you know how to adjust a few ingredients.
The best warm-weather soups leverage citrus and fresh toppings. No soup does it better than an avocado-cilantro-lime-loaded Mexican soup.
This one uses noodles to add texture and substance, which is great news for me! I can easily sub in one of my favorite high-protein pastas to make this meal work with my nutrition goals.
Here’s my advice: Make double. You’ll want the leftovers for lunch.
🍲 Lemon Pasta with White Fish
Speaking of pasta, nothing screams warm weather more than flaky white fish and lemon-loaded linguini. It’s a celebration of spring flavors, hinting at the coming summer months.
This recipe can be whipped up in 20 minutes. I swap out the pasta for a high-protein option and serve it with a handful of arugula and this garlic and herb baked cod.
It’s a satiating seafood dish that screams springtime.
🍲 Mongolian Beef and Broccoli
Savory, sweet, and umami flavors marry in this Mongolian Beef recipe. It’s the perfect better-than-takeout dinner that takes just 30 minutes, start to finish.
When spring schedules start to pick up, I reach for this recipe instead of ordering in.
I cut the sugar in half to stay within my health goals and highlight the savory flavors of this dish. Serve it with rice and a big pile of your favorite veggies (our picks usually include steamed broccoli and sautéed mushrooms).
🍲 Salmon, Sticky Rice, and Cucumbers
Sometimes the simple dinners are the ones with the boldest flavors. This one proves it.
After a busy workday, you can pull off this delicious dinner in under 30 minutes.
First, whip up a batch of this addictive Spicy Asian Cucumber Salad (I make double). Then, put on your rice (I like using sticky rice). Then, toss the easiest baked salmon in your oven.
Now it’s time to assemble your bowl. Add a scoop of rice, a piece of salmon, and a pile of cucumbers. I like to spoon some of the cucumber dressing over my rice and fish. Then top it all with a sprinkle of sesame seeds and sriracha.
🍲 Marry Me Beans
Including plant sources of protein in our diets gives our bodies the variety of nutrients it needs. While beans can’t compete with steak when it comes to grams of protein per serving, they do offer a load of fiber, improving digestion, lowering cholesterol, and stabilizing blood sugar.
This version of Marry Me Beans skips the heavy cream and subs in silken tofu to boost the protein a bit more. It’s creamy, savory, and rich, which is everything I want in a bean dish.
This recipe turns into a satiating meal when served with a toasted slice of Dave’s Killer Bread or Squirrelly Bread. I also like to stir in a huge handful of spinach, cooking it down with the beans. On hungrier days, I’ll serve it with a side of Andouille Chicken Sausage.
🍲 Lentil Salad
Lentils are a wonderful plant food, full of fiber and protein. Plus, they’re high in potassium, folate, and polyphenols, which may help protect your body from certain cancers.
This salad turns humble lentils into a decadent dish. Tossed in with the lentils are cucumbers, bell peppers, red onion, fresh parsley and mint, and crumbled feta cheese. A homemade dressing layers this salad with rich garlic flavor and a fresh zip of lemon zest.
I always leave this meal with a licked-clean plate and a nourished feeling. It ticks all the boxes for springtime dinner: fresh, filling, and flavorful. For an extra boost of protein, I top my salad with grilled chicken, tuna, or salmon.
What About Breakfast?
With this list, you’ll be set for dinners this week. But breakfast is another pinch-point in our daily routines.
We tend to eat the same things over and over, especially for breakfast. Think about it. What are your go-to’s? A packet of oatmeal? A banana? Is coffee all you have time to grab before you hit the day?
But you have to ask yourself, Are these routine foods serving or hindering my health goals?
Breakfast, or “break fast” is the most important meal of the day. What you eat first dictates your hunger, your cravings, and how you perform for the rest of the day.
Your first meal should be high in protein (ideally, containing about 30 grams) and high in fiber. Pick four healthier breakfast options for this week.
Need ideas? Steal mine.
