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.

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 this March, April and May, you’ve come to the right place.

I rounded up some of my favourite breakfast, lunch and spring dinner ideas with this FREE meal prep plan. All these spring meal prep recipes are as delicious as they are healthy, and you’ll get all your ingredient prep done ahead of time so cooking the night of is super easy. Read on for all the spring recipes included in the meal prep plan!

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.

Grocery list

Here is your grocery list. What I recommend you do is copy and paste this list into a Word doc and then erase the items you already have on hand. I know it looks like a long list but I've included everything except for salt and pepper.

If you have a well-stocked kitchen, then you will be able to strike most pantry staples off the list, such as the spices, oils, broth and condiments; possibly even butter, eggs, onions and milk as well!

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

• Salt
• Pepper
• 1 cup olive oil
• 2 tbsp butter
• 6 tbsp lemon juice
• Zest of 1 lemon
• 17 cloves garlic 
• 1/2 tsp dried rosemary
• 1/2 tsp red chili flakes
• 4 cups strawberries
• 1 bunch asparagus
• 2 plum tomatoes
• 3 cups baby potatoes
• 5 oz spring mix or arugula
• 5 oz container baby spinach
• 1 1/2 head broccoli
• 1/2 cup edamame
• 1/2 cup cucumber
• 1 red onion
• 1 yellow onion
• 2 lb carrots
• 1 bunch parsley
• 1/2 bunch cilantro 
• 1 bunch green onions
• 2 1/2 cups basil leaves
• 1 tbsp gingerroot
• 2 tbsp red wine vinegar
• 1 cup quinoa
• 1 lb spaghetti
• 1/2 cup frozen peas
• 1/2 cup sundried tomatoes
• 1 tbsp red curry paste (optional for carrot soup)
• 2 cups vegetable broth
• 1 small baguette or half regular size baguette
• 12 chicken cutlets (or 6 chicken breasts sliced in half lengthwise)
• 1 lb frozen shrimp
• 1 cup mozzarella cheese
• 1 cup parmesan cheese
• 1/2 cup feta or goat cheese
• 1/4 cup sliced almonds or walnuts
• 2 tbsp red wine vinegar
• 1 tbsp honey
• 1 tsp dijon mustard
• 396 mL can full-fat coconut milk
• 1 tbsp flour
• 2 cups almond or coconut milk
• 1/2 cup 2% milk
• 2 tbsp coconut oil
• 2 eggs
• 2 1/2 cups rolled oats
• 1 tsp baking powder
• 1/4 cup maple syrup `
• 1 tbsp vanilla

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