Give your body the nutrients it needs after the long and cold winter – try this Healthy Spring Meal Plan for a week. Or however long you want to keep it up! The weekly menu includes satisfying healthy spring recipes for breakfast, lunch and dinner made with foods like leafy greens, asparagus, strawberries…all solid 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 recipe you actually love!

What Foods Are In Season During Spring

In general, early in spring, anything that can survive winter successfully or that grows fast is in season. Did we explain that right? Don’t hate, we can’t talk garden language just yet. In essence, anything that’s leafy and green is in season during spring.

We 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

Our 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, we still added some cherry tomatoes and cucumbers here and there. If you’re strict with your seasonal diet, feel free to omit these foods and substitute them for radishes and carrots.

Healthy Spring Recipes

With all this in mind, for this 7-day spring meal plan we chose some great healthy 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!

Breakfast Ideas

Make your mornings healthier and add some fresh vegetables and fruits to your meals! Here are some fast and simple 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

Lunch And Dinner Ideas

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
Notable 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, we aimed for at least one salad a day. We just feel like with all the leafy greens available, this season is the solid 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 we 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 Notable 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 Notable Rice and Spinach with a small salad for a vegetarian version

Spring Meal Plan Day 3:

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 it 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! We 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:

Originally published in April 2023, last updated in March 2026.

Spring meal plan for 7 days, healthy

Yield: 8
Prep: 10 minutes
Cook: 25 minutes
Total: 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

Method

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.