Savor Spring: A Refreshing 3-Day Meal Guide

As the weather warms up and produce becomes more vibrant, spring is the perfect time to reset and focus on meals that support your gut..and your taste buds. This 3-day meal guide is all about real, approachable foods you can find at any grocery store, with a focus on fiber, plant diversity, and simple preparation.

Every meal in this guide is designed to fuel your digestion, energize your body, and highlight the bright, fresh flavors of the season. No complicated ingredients, just whole foods that make you feel good.

Day 1

Breakfast: Strawberry Yogurt Bowl with Chia and Granola

Ingredients:

• ¾ cup plain Greek yogurt
• ½ cup strawberries, sliced
• 1 tablespoon chia seeds
• ¼ cup whole grain granola
• 1 teaspoon honey (optional)

Instructions:

Layer yogurt, strawberries, and chia seeds in a bowl. Top with granola and a drizzle of honey, if using. Let sit for at least 30 minutes to allow the chia seeds to soften slightly.

Lunch: Chicken, Quinoa & Spring Veggie Bowl

Ingredients:

• ½ cup cooked quinoa
• ½ cup cooked chicken breast, chopped
• ½ cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ avocado, diced
• 2 tablespoons crumbled feta
• 1 tablespoon olive oil
• Juice of ½ lemon
• Salt and pepper to taste
  

Instructions:

Combine quinoa, chicken, tomatoes, cucumber, and avocado in a bowl. Drizzle with olive oil and lemon juice. Toss to coat and top with feta.

Dinner: Baked Salmon with Roasted Carrots and Brown Rice

Ingredients:

• 1 salmon fillet (4–6 oz)
• 1 teaspoon olive oil
• Juice of ½ lemon 
• Salt, pepper, garlic powder
• 1 cup carrots, sliced
• ½ cup cooked brown rice
• Fresh parsley or dill (optional)

Instructions:

Preheat oven to 400°F. Place salmon on a baking sheet, drizzle with olive oil, and season with salt, pepper, and garlic powder. Toss carrots with a little oil and roast them alongside the salmon for 15–20 minutes. Serve with brown rice and sprinkle with herbs.

Day 2

Breakfast: Blueberry Lemon Overnight Oats

Ingredients:

• ½ cup rolled oats
• ¾ cup milk or non-dairy milk
• ½ banana, mashed
• ½ cup blueberries
• Zest of ½ lemon
• 1 tablespoon ground flaxseed

Instructions:

Stir everything together in a container. Refrigerate overnight. Enjoy cold or warm the next morning.

Lunch: Turkey & Avocado Wrap with Crunchy Veggies

Ingredients:

• 1 whole grain tortilla
• 3 slices turkey breast
• ¼ avocado, mashed
• ½ cup shredded lettuce
• ¼ cup shredded carrots
• ¼ cup cucumber slices
• 1 tablespoon plain Greek yogurt or hummus

Instructions:

Spread the avocado and yogurt (or hummus) on the tortilla. Layer in turkey and vegetables. Roll tightly and slice in half.

Dinner: Pasta Primavera with Grilled Chicken

A classic pasta dish with a seasonal twist, featuring tender spring vegetables.

Ingredients:

• 1 cup cooked whole wheat or chickpea pasta
• ½ cup zucchini, sliced
• ½ cup broccoli florets
• ½ cup grilled chicken
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 tablespoon grated Parmesan (optional)

Instructions:

Heat olive oil in a pan and sauté garlic, zucchini, and broccoli until just tender. Stir in cooked pasta and chicken until heated through. Top with Parmesan and serve.

Day 3

Breakfast: Spring Green Smoothie

Ingredients:

• 1 cup baby spinach
• ½ banana
• ½ cup frozen mango
• ½ cup plain kefir or Greek yogurt
• ¾ cup milk or almond milk
• 1 tablespoon ground flaxseed

Instructions:

Blend everything together until smooth. Serve immediately.

Lunch: Chicken Caesar Salad with Yogurt Dressing

Ingredients:

• 2 cups chopped romaine lettuce
• ½ cup cooked chicken breast, sliced
• 2 tablespoons shredded Parmesan
• ½ cup croutons

Dressing:

• 2 tablespoons plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

Whisk all dressing ingredients in a small bowl. Toss salad ingredients in a large bowl, then drizzle with dressing and toss again to coat.

Dinner: Turkey Burger with Roasted Sweet Potatoes and Side Salad

Ingredients:

• 1 ground turkey burger patty
• 1 whole grain bun or lettuce wrap
• ½ avocado, sliced
• 1 cup sweet potato, diced
• 1 teaspoon olive oil
• Mixed greens with olive oil and vinegar

Instructions:

Preheat oven to 425°F. Toss sweet potatoes with olive oil, salt, and pepper, and roast for 25–30 minutes. Grill or pan-cook the turkey burger until done. Serve with avocado on a bun or lettuce wrap, with a side of sweet potatoes and greens.

You don’t need an overcomplicated diet to take care of your gut. By focusing on simple ingredients, seasonal produce, and whole foods, you’re already taking steps toward better digestion, more energy, and long-term health. Looking for more meal ideas? Check out our FREE 21-day gut-friendly meal guide!