Introduction:

Spring is the perfect time to refresh your meal prep routine with light, vibrant, and nutrient-packed dishes. As the weather warms up, heavy comfort foods take a backseat to fresh salads, zesty grain bowls, and protein-packed meals bursting with seasonal flavors. These 10 meal prep-friendly recipes are easy to make, packed with nutrients, and perfect for keeping you energized all season long.

1. Lemon Herb Chicken with Spring Vegetables

A simple yet flavorful dish with juicy chicken, fresh asparagus, and cherry tomatoes, tossed in a lemon herb marinade.

Ingredients:

• 2 boneless, skinless chicken breasts

• 1 bunch asparagus, trimmed

• 1 cup cherry tomatoes, halved

• 2 tbsp olive oil

• 2 tbsp fresh lemon juice

• 1 tsp dried oregano

• 1/2 tsp salt

• 1/2 tsp black pepper

Instructions:

1. Preheat oven to 400°F (200°C).

2. Toss chicken breasts with olive oil, lemon juice, oregano, salt, and pepper.

3. Arrange on a baking sheet with asparagus and cherry tomatoes.

4. Bake for 20-25 minutes, until chicken is fully cooked.

5. Let cool and divide into meal prep containers.

⏱ Prep Time: 30 minutes
🔥 Complexity: Easy

2.Spring Quinoa Salad with Citrus Dressing

This protein-packed salad features fresh herbs, crunchy veggies, and a zesty citrus dressing.

Ingredients:

• 1 cup quinoa, cooked

• 1/2 cup cucumber, diced

• 1/2 cup radishes, sliced

• 1/4 cup fresh parsley, chopped

• 1/4 cup feta cheese, crumbled

• 1/4 cup almonds, chopped

• Juice of 1 orange

• 2 tbsp olive oil

• 1 tsp honey

• Salt and pepper to taste

Instructions:

1. In a bowl, whisk together orange juice, olive oil, honey, salt, and pepper.

2. Toss quinoa, cucumber, radishes, parsley, feta, and almonds in a large bowl.

3. Drizzle dressing over the salad and mix well.

4. Store in airtight meal prep containers.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

3.Greek Yogurt Chicken Salad Lettuce Wraps

A lighter, protein-rich take on chicken salad, wrapped in crisp lettuce leaves.

Ingredients:

• 2 cups cooked, shredded chicken

• 1/2 cup Greek yogurt

• 1/4 cup celery, diced

• 1/4 cup grapes, halved

• 1 tbsp Dijon mustard

• 1/2 tsp garlic powder

• Salt and pepper to taste

• Butter lettuce leaves

Instructions:

1. In a bowl, mix shredded chicken, Greek yogurt, celery, grapes, Dijon mustard, garlic powder, salt, and pepper.

2. Spoon the mixture into butter lettuce leaves.

3. Store separately in containers and assemble when ready to eat.

⏱ Prep Time: 15 minutes
🔥 Complexity: Easy

4. Chilled Cucumber Avocado Soup

A creamy and cooling soup perfect for warmer spring days.

Ingredients:

• 1 large cucumber, peeled and chopped

• 1 ripe avocado

• 1/2 cup Greek yogurt

• 1 cup vegetable broth

• Juice of 1 lime

• 1 tbsp fresh dill, chopped

• Salt and pepper to taste

Instructions:

1. Blend all ingredients until smooth.

2. Adjust seasoning as needed.

3. Store in airtight containers and serve chilled.

⏱ Prep Time: 10 minutes
🔥 Complexity: Easy

5.Spring Vegetable Stir-Fry with Tofu

A quick and vibrant stir-fry featuring seasonal vegetables and crispy tofu.

Ingredients:

• 1 block firm tofu, cubed

• 1 cup snap peas

• 1 cup carrots, julienned

• 1 cup baby bok choy, chopped

• 2 tbsp soy sauce

• 1 tbsp sesame oil

• 1 tsp grated ginger

Instructions:

1. Sauté tofu in sesame oil until golden brown.

2. Add vegetables, soy sauce, and ginger. Stir-fry for 5 minutes.

3. Divide into containers and store.

⏱ Prep Time: 20 minutes
🔥 Complexity: Easy

6. Zesty Lemon Shrimp with Asparagus

A protein-packed meal with a bright citrus kick.

Ingredients:

• 1 lb shrimp, peeled and deveined

• 1 bunch asparagus, trimmed

• 2 tbsp olive oil

• Juice of 1 lemon

• 2 cloves garlic, minced

• 1/2 tsp red pepper flakes

Instructions:

1. Sauté shrimp with garlic in olive oil until pink.

2. Add asparagus and cook for 3-4 minutes.

3. Toss with lemon juice and red pepper flakes.

⏱ Prep Time: 15 minutes
🔥 Complexity: Easy

7. Strawberry Spinach Salad with Poppy Seed Dressing

A fresh and fruity salad with a creamy dressing.

Ingredients:

• 4 cups baby spinach

• 1 cup strawberries, sliced

• 1/4 cup goat cheese, crumbled

• 1/4 cup walnuts, chopped

• 2 tbsp balsamic vinegar

• 1 tbsp olive oil

• 1 tsp poppy seeds

Instructions:

1. Toss spinach, strawberries, goat cheese, and walnuts.

2. Whisk together balsamic vinegar, olive oil, and poppy seeds.

3. Drizzle dressing over salad.

⏱ Prep Time: 10 minutes
🔥 Complexity: Easy

8.Lemon Dill Salmon with Roasted Veggies

A simple and flavorful meal prep dish with omega-3-rich salmon. Probiotics and antioxidants work together to reduce wrinkles and improve gut health.

Ingredients:

• 2 salmon fillets

• 1 cup Brussels sprouts, halved

• 1 cup zucchini, sliced

• 2 tbsp olive oil

• Juice of 1 lemon

• 1 tsp fresh dill

Instructions:

1. Toss salmon and veggies with olive oil, lemon juice, and dill.

2. Bake at 375°F (190°C) for 20 minutes.

⏱ Prep Time: 25 minutes
🔥 Complexity: Easy

9.Honey Mustard Chickpea Wraps

A plant-based wrap with a sweet and tangy kick.

Ingredients:

• 1 can chickpeas, drained

• 1/4 cup Greek yogurt

• 1 tbsp honey

• 1 tbsp Dijon mustard

• 1/2 tsp garlic powder

• Whole wheat tortillas

Instructions:

1. Mash chickpeas and mix with yogurt, honey, mustard, and garlic powder.

2. Spread onto tortillas and roll up.

⏱ Prep Time: 10 minutes
🔥 Complexity: Easy

10.Citrus Chia Pudding

A refreshing and nutritious breakfast or snack.

Ingredients:

• 1/4 cup chia seeds

• 1 cup almond milk

• 1 tbsp honey

• Zest of 1 orange

• 1/2 cup fresh berries

Instructions:

1. Mix chia seeds, almond milk, honey, and orange zest.

2. Refrigerate overnight.

3. Top with fresh berries before serving.

⏱ Prep Time: 5 minutes + overnight chill
🔥 Complexity: Easy

Conclusion:

Spring is all about fresh, vibrant flavors, and these meal prep dishes are perfect for embracing the season. Whether you're looking for protein-packed meals, quick salads, or light breakfasts, these recipes will keep you satisfied and energized. Happy meal prepping!