Free Spring Meal Prep Plan {Easy Recipes}

This free meal plan is full of healthy and delicious spring recipes! Meal prep for the week quickly with the included prep ahead instructions.

Each meal here is designed to be simple, nutritious, and full of flavour, so you can enjoy homemade food without the hassle. Let this meal plan take the guesswork out of dinner and bring a little more freshness and ease to your week!

Why you'll love this meal plan

• Fresh & seasonal: These meals are packed with spring veggies and bright flavours.
• Saves you time: This plan helps you prep meals ahead of time so dinner is stress-free all week.
• Budget-friendly: These meals use affordable, everyday ingredients so you can make delicious meals without breaking the bank.

Spring Recipes

Spring is finally here, which means we can say goodbye to the dark and dreary days of winter and get excited for warmer weather and fresh produce! If you’re looking for the best spring recipes to try, you’ve come to the right place. I rounded up some of my favourite breakfast, lunch and spring dinner ideas in this FREE meal prep plan.

Looking for more meal plans?  Check out my free summer meal prep plan, fall meal prep plan or winter meal prep plan. You can also purchase my 4-Week Spring Meal Plan Ebook for more spring recipes.

The Meal Plan

Breakfast

Lunch

Dinner #1

Dinner #2

Dinner #3

Dinner #4

Dinner #5

The meal prep plan

Follow this prep ahead plan on Sunday in the order in which everything is listed (eg the rice gets prepped first, then veggies, sauces, cheeses and proteins last). You will then pull your prepped ingredients out for each night's recipe and cook the recipe fresh. This will cut your nightly cooking time in half!

If you're enjoying this meal prep plan and want another one, sign up for a free trial to Dinner Prep Pro. 

Strawberry baked oatmeal cups

1. Make recipe as instructed. Reheat oatmeal cups in the microwave for 1 minute.

Green goddess quinoa salad

1. Make recipe as instructed. Quinoa salad is typically eaten cold and will last in the fridge up to 5 days. 

Creamy coconut carrot ginger soup

1. Wash and cut 2 lbs carrots into 1-inch pieces, dice 1 yellow onion, and roughly peel and slice 1 tbsp gingerroot into 1/2 inch coins. Store altogether in a container with 4 whole garlic cloves.
2. If making croutons: Chop baguette into 1 inch pieces and toss with 1 tbsp olive oil, 1 clove minced garlic and season with salt and pepper. Spread out on a baking sheet and bake at 425 F for 5-7 minutes until golden and crisp. Remove from oven, toss with 1 tbsp chopped parsley and store in a container.

Strawberry spinach salad with chicken

1. Heat olive oil in a large skillet over med-high heat. Alternatively, preheat the BBQ to 425 F. Season 4 chicken cutlets with salt and pepper, then add to the pan, sautéeing for 6-7 minutes per side. If grilling, grill for 5 minutes per side. Once chicken has rested for 5 minutes, slice chicken against the grain and store in a container.
2. Make the dressing by mixing together 2 tbsp olive oil, 2 tbsp red wine vinegar, 1 tbsp honey, 1 tsp dijon and 1 pinch of salt and pepper, storing in a mason jar.
3. Thinly slice 1/2 lb strawberries and 1/2 red onion, storing in a container together.

Baked pesto chicken dinner

1. Make the pesto if not using store bought by adding 2 cups basil, 1/4 cup olive oil, 2 tbsp parmesan cheese, 2 cloves minced garlic and salt and pepper to a mini blender or Magic Bullet, blending until combined.
2. Slice 2 cups baby potatoes in half then store in a container filled with water.
3. Slice 2 plum tomatoes.
4. Grate 1 cup mozzarella cheese.

Shrimp pasta primavera

1. Mince garlic and chop red onion, storing in a container.
2. Chop 1 head broccoli, storing in a container.
3. Zest lemon then juice it. Store zest and juice separately.
4. Grate 2/3 cup parmesan cheese.

Sheet pan chicken & asparagus

1. In a small container, mix 2 tbsp olive oil, 2 tbsp lemon juice, 4 cloves minced garlic, 1 tsp parsley and 1/2 tsp dried rosemary together.
2. Quarter 1 cup baby potatoes, storing in a container filled with water.
3. Trim ends of 1 bunch asparagus.