Spring Meal Prep

Spring Meal Prep

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Adjust Servings:
Vegetables & Fruits
1 large Red Onion
1 large Garlic Clove
3 large Carrots
1 Cucumber
4 ounces Kale
1 Lemon
12 ounces Frozen Shelled Edamame
1 cup Frozen Mixed Vegetables
1 cup Frozen Mixed Fruit
Grains & Nuts & Seeds
1 cup Basmati Rice
0.25 cup Almonds
0.25 cup Walnuts
0.3 cup Chia Seeds
Protein & Beans
3-4 filets Wild Caught Salmon
15 ounce can Garbanzo Beans (Chickpeas)
Condiments & Other
Unsweetened Almond Milk
Full Fat Coconut Milk
Extra Virgin Olive Oil
Sea Salt
Ground Black Pepper
Caraway Seeds
Real Maple Syrup

Spring Meal Prep

  • Serves 2
  • Medium


  • Vegetables & Fruits

  • Grains & Nuts & Seeds

  • Protein & Beans

  • Condiments & Other



Make your life easier with this spring meal prep.

All of the recipes for this meal prep are healthy, gluten free and dairy free.

Nutrient dense foods that are high in protein and provide a variety is what this meal prep offers.

Keeping with the theme, there is a breakfast recipe, lunch, dinner, snack and a sweet treat!

Pick a day of the week when you have some time to make this spring meal prep and you will have a stress free and healthy week ahead.

Here are the kitchen tools and storage containers you will need:

  • Sauce pan
  • Rimmed baking sheet (1 or 2)
  • Food processor
  • Blender
  • Three 16 ounces, wide mouth mason jars
  • Two large, rectangular snapware glass containers
  • Two regular, round snapware glass containers
  • Three small, 7 ounce canning jars

Glass vs. Plastic Containers:
Glass is overall safer for food storage than plastic as they do not pose harmful risks to environmental or personal health. Glass does not leach potentially harmful chemicals when in contact with foods, especially hot foods or liquids. Lastly, glass will last much longer and is always dishwasher safe! If you are using snapware like me, I recommend washing the plastic top by hand and always wait for your food to be completely cooled before adding the plastic tops and storing in your refrigerator.





Roasted Chickpeas & Red Onion

Preheat your oven to 425°F.

Drain and rinse your canned chickpeas then add them to a large plate lined with paper towel and allow the chickpeas to dry.

Peel and cut 1 large red onion in half then cut each half into 4 chunks.

Add the chickpeas and red onion to a parchment paper lined baking sheet then drizzle with 2 tablespoons of olive oil and season with 1 teaspoon of salt and 1/2 teaspoon of black pepper.

Gently toss everything and spread it out evenly.

Roast at 425°F for 25 minutes or until the chickpeas are crispy and the red onion are lightly charred around the edges.

Allow to cool before transferring into your storage container.

This can be kept in the refrigerator for up to 4 days.


Roasted Salmon

While the chickpeas and red onions are roasting, prepare your salmon.

I like keep the skins on as the skin contains essential nutrients that are transferred into the salmon meat as the fish cooks. I remove the skin before I eat the fish.

Place the salmon fillets onto a parchment paper lined baking sheet then drizzle with 1 tablespoon of olive oil and season with 1 teaspoon of salt and 1/2 teaspoon of black pepper.

Roast at 425°F for 7-10 minutes or until the internal temperature of the fish is at 145°F.

Allow to cool before transferring into your storage container.

This can be kept in the refrigerator for up to 3 days.


Confetti Rice

Heat a sauce pan on high heat and add 1 teaspoon of olive oil.

Once the oil is hot, add 1 teaspoon of whole caraway seeds and toast the seeds for a couple of minutes while stirring.

Next, add 1 cup of uncooked basmati rice and toast the rice for another1-2 minutes while stirring.

Next, add 1 1/2 cups of water to the pot then cover and lower the temperature to medium-low heat.

Allow the rice to simmer for about 15 minutes or until all of the water has been absorbed.

Once the rice is cooked, turn off the heat and fluff with a fork.

Season with 1 teaspoon of salt then add 1 cup of frozen and thawed vegetables.

Fluff with a fork then allow to cool and store in a storage container.

This confetti rice can be kept in the refrigerator for up to 4 days.


Chia Pudding

Add 1 can of full fat coconut milk to your blender along with 1/4 cup of unsweetened almond milk, 1/4 cup of maple syrup and 1/3 cup of chia seeds.

Blend on medium-high speed for 2 minutes then transfer into 1 large or three 7 ounce jars.

Chia pudding can be kept in the refrigerator for up to 4 days.


Edamame Hummus

Add the frozen and shelled edamame to a bowl or plate and microwave for 3 minutes.

You can also steam the shelled edamame for 5 minutes.

Add the cooked edamame to a food processor along with 1/4 cup of tahini, 1 large garlic clove, 1 teaspoon of salt, 1 teaspoon of maple syrup (optional), 1/4 of lemon juice, 1/4 cup of extra virgin oil oil and 1/4 cup of water.

Blend on high until smooth, about 3 minutes or more if needed.

Transfer the edamame hummus into a storage container and store in the refrigerator for up to 5 days.


Carrot & Cucumber Sticks

As a snack for the edamame hummus, make some carrot and cucumber sticks.

Wash and peel the carrots then cut into sticks.

Wash and cut the cucumber into sticks as well.

Store in the refrigerator for up to 5 days.


Smoothie Cups

Add a handful (about 1/3 cup) of frozen fruits to your jar then add 1/3 cup of washed and chopped kale and 2 tablespoons of nuts.

Seal and store in the refrigerator for up to 4 days.

When you are ready to make your smoothie, add the smoothie cup mix to your blender and add 1 cup of water or unsweetened almond milk and blend until smooth.


Hi guys, so glad you are here! My food blog is about easy, colorful and mostly healthy recipes. I grew up in Germany and have been in the states since 2002. Currently, I am living in sunny Miami, FL! Please leave me a comment if you have questions or recipe requests and also follow me on social media via @foodbyjonister. Happy cooking and eating!

Confetti Rice
Asian Noodle Salad
Confetti Rice
Asian Noodle Salad

11 Comments Hide Comments

Love this – some great, simple but tasty ideas to ensure you have a healthy week ahead! Definitely takes the stress out of meal planning – thanks will be giving this a go next week!

This is so inspiring! I love that you can prepare so many things at once. My family will love the confetti rice.

Such a great start to spring – spring/end of the school year is just so darn busy for me and it is easy to fall into bad habits when time is short but meal prepping is the only way I am able to keep on track! Love the salmon! Thanks!

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