Close
Spring has sprung, which means warmer temperatures and longer days! Spring is a great time to start fresh and shake up your routine. This healthy weight-loss meal plan for spring will help kick-start healthy habits and boost your energy after the long winter months. Casseroles, step aside; it’s time for fresh, produce-heavy meals featuring all thebest flavors of spring. Each day is high in fiber and protein to keep you feeling full and satisfied as you lose weight, and several snacks are included to keep your appetite in check between meals. To keep things simple during the busy workweek, follow the meal-prep steps for making your meals and snacks ahead of time so they’re ready to go when you are. Couple this healthy 1,500-calorie meal plan with daily activity and you’ll be on track to lose a healthy 1 to 2 pounds per week.
Don’t Miss:Simple 30-Day Weight Loss Meal Plan
How to Meal-Prep Your Week of Meals:
A little meal prep at the beginning of the week will set you up for healthy-eating success.
Prep theSpring Green Salad with Hard Boiled Eggsand theGarlic-Dijon Vinaigretteto have for lunches on Days 2, 3, 4 and 5. Individual salads can be refrigerated for up to 4 days. Store the dressing separately and combine with salad right before eating.
When hard-boiling eggs for breakfast on Day 1, make 4 extra to have throughout the week for lunches.
Day 1
Spring marks the beginning of grilling and barbecuing season-finally!Tonight’s dinner (Simple Grilled Salmon & Vegetables) is one you’ll find yourself making time and time again in the coming months. See all of ourHealthy BBQ & Grilling Recipesfor delicious meal ideas to make with the warm weather.
Breakfast (292 calories)
1 servingEgg Salad Avocado Toast
1 cup blackberries
A.M. Snack (247 calories)
Top yogurt with berries and chia seeds.
Lunch (402 calories)
Top quinoa with feta and tomatoes and drizzle with another 2 tsp. olive oil. Top with almonds.
Meal-Prep Tip:Save the remaining serving ofGarden Fresh Quinoato have with dinner.
P.M. Snack (97 calories)
- 1 cup cherries
Dinner (468 calories)
1 servingSimple Grilled Salmon & Vegetables
1 servingGarden Fresh Quinoatopped with 1 oz. crumbled feta cheese
Daily Totals: 1,505 calories, 93 g protein, 137 g carbohydrate, 32 g fiber, 72 g fat, 1,384 mg sodium
Day 2
As the weather warms and crops grow, there are more and more options for healthy and deliciousingredients. Spring is a perfect time to spend a few extra minutes strolling the produce section of the grocery store and to visit your local farmers' market to see what’s available. Or take it to the next level and tryplanting your own vegetable garden! Seasonal produce will be the most flavorful and budget-friendly option you can find.
Breakfast (303 calories)
Spread hummus evenly on toast; sprinkle with crushed red pepper and salt. Serve with the orange.
A.M. Snack (101 calories)
- 1 cup sliced cucumbers tossed with 2 tsp. olive oil, fresh lemon juice and a pinch each of salt & pepper.
Lunch (474 calories)
- 1 servingSpring Green Salad with Hard-Boiled Eggs
P.M. Snack (94 calories)
Dinner (518 calories)
- 1 servingChicken & Asparagus Skillet Pasta with Pesto
Meal-Prep Tip:Make 3 servings of theCreamy Blueberry-Pecan Overnight Oatmealtonight so it’s ready to grab-and-go in the morning for breakfast on Days 3, 4 and 6.
Daily Totals: 1,491 calories, 67 g protein, 147 g carbohydrate, 35 g fiber, 74 g fat, 1,911 mg sodium
Day 3
Avocados arestillhaving their moment-we love them, and they love us back. Avocados are packed with heart-healthy fats, fiber and antioxidants and have been found to helpreduce belly fat. Having less belly fat reduces your risk of several chronic weight-related conditions, like diabetes, cardiovascular disease and cancer. All the more reason to enjoy the avocado in tonight’s dinner!
Breakfast (291 calories)
- 1 servingCreamy Blueberry-Pecan Overnight Oatmeal
A.M. Snack (98 calories)
P.M. Snack (252 calories)
Dinner (368 calories)
- 1 servingCilantro Bean Burgers with Creamy Avocado-Lime Slaw
Daily Totals: 1,483 calories, 63 g protein, 176 g carbohydrate, 38 g fiber, 64 g fat, 1,722 mg sodium
Day 4
ThePhysical Activity Guidelines for Americansstate that adults should get at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity each week to maintain their health. To lose weight and experience the health benefits of exercise, they recommend as many as 300 minutes a week. Any movement-whether it’swalking, running, biking or yoga-is good movement. Plus, the warmer spring weather gives us more motivation to get outside.
A.M. Snack (141 calories)
P.M. Snack (164 calories)
Dinner (428 calories)
1 servingCitrus Poached Salmon with Asparagus
3/4 cup cooked quinoa
Daily Totals: 1,497 calories, 85 g protein, 161 g carbohydrate, 33 g fiber, 59 g fat, 1,507 mg sodium
Day 5
Breakfast (223 calories)
Top yogurt with berries and chia seeds
A.M. Snack (219 calories)
P.M. Snack (119 calories)
Dinner (464 calories)
- 1 servingHawaiian Pork
Daily Totals: 1,499 calories, 86 g protein, 132 g carbohydrate, 32 g fiber, 74 g fat, 2,029 mg sodium
Day 6
Eating small, frequent meals can keep your appetite in check throughout the day and help you better regulate how much you eat at mealtimes. One study found that people who grazed throughout the day (100 calories every 2 to 3 hours) felt less hungry than those who had only three larger meals a day, even when they ate the same amount of total calories each day. Plus, adding in snacks in between meals helps prevent you from getting too hungry and overeating at your next meal. Plan ahead and have healthy snacks on hand to turn to when hunger strikes in between meals.
Lunch (387 calories)
1 servingGreen Salad with Edamame & Beets
1 medium orange
P.M. Snack (175 calories)
Dinner (402 calories)
- 1 servingChicken with Spinach & Tomato Orzo Salad
Evening Snack (120 calories)
- 1 (5-ounce) glass red wine
Daily Totals: 1,476 calories, 86 g protein, 143 g carbohydrate, 33 g fiber, 52 g fat, 1,566 mg sodium
Day 7
Fiber is a nutrition rock star with somepretty amazing health benefits. Research credits eating more fiber with weight loss, healthier gut bacteria, more regularity in your gut (aka better poops), a healthy heart and decreased risk of diabetes. Each day of this meal plan has plenty of fiber from foods like oats, berries, nuts, beans and lentils, to add up to the recommended 30 grams per day.
Breakfast (296 calories)
- 1 servingSpinach & Egg Scramble with Raspberries
A.M. Snack (97 calories)
- 1 servingVeggie & Hummus Sandwich
P.M. Snack (188 calories)
Dinner (397 calories)
- 1 servingGrilled Asparagus & Shrimp with Pasta
Daily Totals: 1,484 calories, 70 g protein, 167 g carbohydrate, 38 g fiber, 54 g fat, 1,194 mg sodium
You Made It!
Now that you’ve conquered this 1,500-calorie meal plan for spring, move on to one of our otherhealthy weight-loss meal plans, like thisSimple 30-Day Weight-Loss Meal Plan at 1,200 Calories.
WATCH:How to Make a Veggie Hummus Sandwich
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
