healthy spring meal plan

Table of Contents:

1. Kale Salad with Blueberries, Manchego, and Pumpkin Seed Clusters
2. Spring Meal Plan
3. Healthy Vegan Rainbow Power Bowl
4. Spring Chicken Sheet Pan
5. Spring Vegetable Frittata
6. Spring Grain Salad with Asparagus, Peas, and Herbs
7. Turkey Avocado Wraps

Kale Salad with Blueberries, Manchego, and Pumpkin Seed Clusters

This Kale Salad with Blueberries, Manchego, and Pumpkin Seed Clusters is the perfect healthy spring recipe for a colorful and delicious meal.

Ingredients:

• 8 cups curly kale, stems removed and chopped
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/2 cup toasted pumpkin seeds, coarsely chopped
• 1/2 cup crumbled Manchego cheese
• 1/2 cup blueberries
• 1/4 cup lemon juice
• 1/4 cup olive oil
• 1 tablespoon honey
• 1/2 teaspoon salt

Instructions:

1. In a large mixing bowl, drizzle olive oil and salt over chopped kale leaves, massage the leaves gently for 1-2 minutes to soften.
2. Meanwhile, in a small mixing bowl, whisk together the lemon juice, olive oil, honey, and salt for the dressing. Pour the dressing over the kale and massage gently to coat.
3. Add chopped Manchego cheese, blueberries, and pumpkin seeds to the salad.
4. Toss everything together, then serve.

Spring Meal Plan

Get your meal planning done for 4 weeks with this easy and coordinated Spring Meal Plan.

Healthy Vegan Rainbow Power Bowl

This Healthy Vegan Rainbow Power Bowl is colorful, nutritious, and delicious. It's perfect for a light and healthy spring meal.

Ingredients:

• 1 cup cooked quinoa
• 1 cup chopped spinach
• 1 cup spiralized carrot
• 1 cup spiralized beetroot
• 1 avocado, sliced
• 1/4 cup pumpkin seeds
• 1/4 cup chopped cilantro
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1/2 teaspoon salt

Instructions:

1. In a small mixing bowl, whisk together the olive oil, lime juice, and salt for the dressing.
2. In a large mixing bowl, combine the cooked quinoa, chopped spinach, spiralized carrot and beetroot, avocado, pumpkin seeds, and chopped cilantro.
3. Pour the dressing over the bowl and toss everything together.
4. Divide the bowl into two serving dishes and serve.

Spring Chicken Sheet Pan

This Spring Chicken Sheet Pan is an easy and healthy one-pan meal that is perfect for busy weeknights.

Ingredients:

• 4 chicken breasts, boneless and skinless
• 1 pound asparagus, trimmed
• 1 pint cherry tomatoes
• 1 lemon, thinly sliced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 2 teaspoons dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Instructions:

1. Preheat the oven to 400°F.
2. In a small mixing bowl, whisk together the olive oil, garlic, oregano, salt, and black pepper.
3. Arrange chicken breasts, asparagus, cherry tomatoes, and lemon slices on a baking sheet.
4. Pour the olive oil mixture over the chicken and vegetables, and toss everything together to coat.
5. Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
6. Serve hot and enjoy.

Spring Vegetable Frittata

This Spring Vegetable Frittata is packed with fresh and colorful vegetables, and it's perfect for a healthy and hearty breakfast, brunch, or lunch.

Ingredients:

• 8 eggs, beaten
• 1/2 cup milk
• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1/2 red bell pepper, chopped
• 1 cup chopped asparagus
• 1 cup sliced mushrooms
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Preheat the oven to 375°F.
2. In a small mixing bowl, whisk together the eggs, milk, thyme, salt, and black pepper.
3. In a 10-inch oven-safe skillet, heat olive oil over medium heat.
4. Add the chopped onion and red bell pepper and cook for 2-3 minutes or until softened.
5. Add the chopped asparagus, sliced mushrooms, and minced garlic to the skillet and cook for another 5 minutes or until the vegetables are tender.
6. Pour the egg mixture over the vegetables in the skillet.
7. Place the skillet in the preheated oven and bake for 20-25 minutes or until the frittata is firm in the center and golden brown on top.
8. Slice the frittata into wedges and serve hot.

Spring Grain Salad with Asparagus, Peas, and Herbs

This Spring Grain Salad with Asparagus, Peas, and Herbs is a light and refreshing salad that is perfect for spring. It's packed with nutrients and flavor.

Ingredients:

• 1 cup cooked quinoa
• 1 cup cooked farro
• 1/2 pound asparagus, trimmed and cut into bite-sized pieces
• 1 cup frozen peas, thawed
• 1 avocado, diced
• 1/4 cup chopped fresh mint
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and black pepper for the dressing.
2. In a large mixing bowl, combine cooked quinoa, cooked farro, chopped asparagus, thawed peas, diced avocado, chopped mint, and chopped parsley. Toss everything together.
3. Pour the dressing over the salad and toss everything together to coat.
4. Divide the salad into four serving dishes and serve.

Turkey Avocado Wraps

These Turkey Avocado Wraps are a quick and easy lunch or dinner option that's perfect for a busy spring day. They're packed with protein and healthy fats.

Ingredients:

• 4 large whole-grain tortillas
• 1 avocado, mashed
• 8 ounces sliced turkey breast
• 1/2 cup cherry tomatoes, halved
• 1/4 cup chopped fresh cilantro
• 2 tablespoons Dijon mustard

Instructions:

1. Spread mashed avocado on each tortilla.
2. Top with sliced turkey breast, cherry tomatoes, and chopped cilantro.
3. Squeeze Dijon mustard over the top of each wrap.
4. Roll up the tortillas, slice each wrap into halves, and serve.

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