Spring Meal Plan & Shopping List

A sample meal plan for spring

I’ve seen firsthand how meal planning around seasonal produce can save money and be much more nutritious and enjoyable than eating foods that have been on the produce shelf for months.

A Spring Meal Plan

I have different meal plans for each season that I rotate so our meal plans make use of the freshest and most delicious produce each season. Spring is one of my favorite seasons to cook for, because we finally start to move away from the soups, stews, root vegetables and greens of the winter and into fresher foods, such as lettuces, asparagus and carrots.

I’ve shared our Summer, Fall and Winter Meal plans as well, and this Spring Meal plan makes use of all the delicious spring produce.

This organized shopping list makes shopping faster and easier too! Feel free to print this post and use for your own meal plan to simplify your spring meals this year!

Spring Meal Plan Recipes

Monday: Stuffed Chicken Breast with loaded cauliflower and salad

Tuesday: Tacos served on Romaine Lettuce with salsa or chopped tomatoes, onions (optional) and sour cream, cheese and hot sauce (all optional). – Can also just eat as a big taco salad

Wednesday: Honey Glazed Pork Chops with stir fry veggies (Just add honey to recipe)

Thursday: Butter Roasted Chicken and Vegetables

Friday: Bacon Rolled Salmon Patties with Asparagus and Squash

Saturday: Sausage Stuffed Winter Squash With Salad

Sunday: Leftover Chicken Vegetable Soup (Or other leftovers of choice)

Spring Meal Plan Shopping List

Note: This list and the recipes above are for 2-3 people. If you are a family of 4, 5, or 9, multiply accordingly. For us (family of 5) I double the list below, but it is easier to double than subtract. We also usually try to make enough to have leftovers to throw in omelets for breakfast or eat for lunch.


  • 1 whole chicken (preferably organic and free range)
  • 2 pounds of ground beef or turkey
  • 2 large pork chops (or more if you want leftovers)
  • 2 large chicken breasts (or more if you want leftovers)
  • 1 pound of salmon, fresh, frozen or canned- make sure wild caught
  • 1-2 lbs sausage of choice (I use chicken apple nitrite free or sun dried tomato)-make sure no added grains or fillers)
  • 2 packages nitrite free bacon
  • 1 small package nitrite free ham


  • 1 large bag carrots
  • 3 lb bag onions
  • Celery- at least one head
  • Lettuce- enough for lunches and 5 dinners
  • Spinach-enough for lunches and 5 dinners
  • 1 bag of apples
  • 1 head of garlic (optional)
  • 4 medium sweet potatoes
  • 2 or more avocados
  • 1 or more tomatoes
  • 2 or more bell peppers (any color)
  • 2 or more cucumbers
  • a bunch of fresh cilantro (optional)
  • 2 large bunch of asparagus
  • 2 medium size zucchini or yellow squash
  • 1-2 acorn squash
  • Brussels Sprouts (or can get frozen)
  • Package of mushrooms (optional but good)


  • 2 lbs frozen cauliflower
  • 2 lbs mixed veggies of choice (make sure no corn or beans!)
  • 1 big bag Brussels Sprouts (or get fresh)


  • 1 pound butter (organic is best)-or more
  • Cheese (optional)
  • Sour cream (optional)
  • 3 dozen eggs (not dairy, I know, but in the same area)
  • Parmesan or feta cheese (optional)


  • Snack foods of choice
  • Ingredients for cookies (optional)- Fresh almond butter, cocoa powder, semi sweet chocolate chips, honey, vanilla, etc
  • Olive oil for salad dressings if desired

Snack Options: Nuts of choice, more eggs for deviled eggs, avocado or guacamole (highly recommend), tuna, canned wild caught salmon, almond butter, celery, apples, cream cheese, cucumbers, etc.

Other Notes

All butter in the above recipes can be replaced with coconut oil.

I don’t have specific measurements for most spices because they are better if you adjust to your own taste.

Consider making your own salad dressings– this is a fast and simple way to save money and get good servings of fat.

If you are a new reader, or aren’t too sure about the best way to start meal planning, this post on batch cooking your meals might be a good place to start.

What spring vegetables do you enjoy the most?

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Reader Comments

  1. Mmm, everything sounds yummy. I’m saving that first recipe for the stuffed chicken breasts, it sounds like something my dh will eat. Is it bone in-skin on breasts or boneless/skinless? Thanks.

    • Boneless skinless are easier to cut and stuff, but you could get skin on boneless or just debone yourself before stuffing, probably would be cheaper. My husband loves that one too. Sometimes I wrap in bacon too and he really likes that!

  2. i have been using your receipes for the last two weeks and they are awesome! and easy 🙂 thank you

  3. How can it be very healthy at all if every meal includes meat?!

    • because meat is healthy provided it is used properly?

  4. Could I replace the butter with ghee?

  5. Hello Katie! I was so happy to find your blog. I have been looking for this diet for a while. I love how you included the shopping list. I have a question. It’s very difficult to find good milk. Most commercial milk is from A1 type cows as opposed to the healthier A2 bets-casein type cows. As an alternative I have been giving my family Almond milk. My 3 yr old drinks quite a bit. She has had horrible dental problems, Already had 4 baby teeth pulled due to severe decay. My teeth are very bad as well. I am currently suffering from my second tooth infection this year. It is unbearably painful. Should I go back to cows milk and skip the almond milk?

  6. Hi Katie, I was fortunate enough to find you on Pinterest! What would we do without Pinterest? You are so wonderful to create this meal plan with recipes and SHOPPING LISTS. I have such an awful time creating my shopping lists, not writing down important ingredients on my list. That results in additional trips to the grocery store. I like to make one trip to the store as I have a very hard time leaving my house, ugh. So, I thank you from the bottom of my heart for including the shopping list. May I have more shopping lists, please?

      • I’m new to your site and didn’t realize you had a meal planning service!

  7. Hi Katie,
    I am curious how much you spend per week on groceries. I feel like I spend so much money but never have enough food. Of course the organic aspect is super important to me and sometimes I feel like that is why I spend so much. Thanks!

    • That’s what I’m wondering! I’m trying hard to provide my family with a healthier way of eating but I can’t see how I could possibly afford this! How much do you budget a month or week for your family?

  8. As a college girl, I am so excited to begin cooking at home instead of eating out every night. Ballpark estimate of how much this list will cost? Thank you for your blog!!!