Spring Nutrition: Light, Fresh & Protein-Packed

As the seasons shift and warmer days arrive, it’s the perfect time to refresh your nutrition with lighter, fresher meals that still keep you fuelled for performance. Spring brings an abundance of seasonal produce, lean proteins, and energizing whole foods—all of which can support your training and daily movement.

Here’s how to keep your nutrition balanced, high in protein, and perfect for active days.

1. Eat with the Season: Fresh, Light & Nutrient-Dense

Spring is the time for crisp veggies, lean proteins, and lighter meals that still provide sustained energy. Seasonal produce not only tastes better but is often more nutrient-dense.

Great Springtime Ingredients to Add to Your Meals:

🥬 Greens – Spinach, arugula, kale, asparagus
🍓 Fruits – Strawberries, citrus, kiwi, pineapple
🥕 Veggies – Radishes, snap peas, bell peppers, cucumbers
🐟 Lean Proteins – Salmon, chicken, shrimp, eggs, tofu
🍚 Whole Grains – Quinoa, farro, brown rice
🥑 Healthy Fats – Avocados, olive oil, nuts & seeds

These ingredients can easily be combined into simple, high-protein meals that help support muscle recovery, energy levels, and overall well-being.

2. Fueling for Active Days: What Your Body Needs

If you’re training, running, lifting, or even just increasing your daily activity as the weather improves, your nutrition should support your energy output. Here’s how to balance your plate for optimal performance:

✅ Prioritize Protein: Helps with muscle recovery and satiety. Aim for 25-30g per meal from sources like lean meats, eggs, tofu, or Greek yogurt.

✅ Include Carbs for Energy: Whole grains, starchy veggies (sweet potatoes, squash), and fruit provide long-lasting energy for movement.

✅ Healthy Fats for Recovery: Fats like avocado, nuts, and olive oil help reduce inflammation and support hormone health.

✅ Hydration is Key: Warmer weather = higher sweat loss. Add electrolytes, eat water-rich foods (cucumbers, oranges, watermelon), and drink plenty of water throughout the day.

3. Quick & Easy Spring Meal Idea: The 5-Minute Power Bowl

Don’t have time to meal prep? No problem! The Power Bowl is a foolproof formula that ensures your meal is balanced, high in protein, and full of nutrients.

Power Bowl Formula:

🅿️ Protein (chicken, salmon, tofu, eggs)
🌱 Greens (spinach, kale, arugula, romaine)
🍚 Whole Grains (quinoa, brown rice, farro)
🥑 Healthy Fats (avocado, olive oil, nuts/seeds)

Example:

🥗 Grilled Chicken + Spinach + Quinoa + Avocado
🍋 Drizzle with lemon-tahini dressing for extra flavor!

👉 Meal Prep Tip: Cook a batch of grains & protein at the start of the week so you can mix and match ingredients for quick, effortless meals.

Final Thoughts

Spring is the perfect time to refresh your approach to nutrition—lighter meals, fresh flavors, and the right fuel for your active lifestyle. Keep it simple, balanced, and protein-packed, and you’ll have the energy you need to power through your workouts and daily movement.