A March meal plan with fresh new recipes to welcome spring
Bonjour and happy Spring! 🌷 Nature is waking up, bringing activity and growth all around us. Budding trees, blooming flowers, and birdsong fill the air—time to awaken, plant new seeds, and embrace the season and the energy of the returning sun. I’m so ready to shed my winter skin and welcome newness and growth. This year, I’ve created a seasonal menu designed to support detoxification and promote a lighter, more energetic state of being. Focused on hydration, vitality, and glow, this meal plan is all about feeling your best. I’ve also included three fresh, new recipes! So today, March 20th, 2025 on the Spring Equinox, let’s welcome Spring with a fresh new March meal plan. Click below free printable PDF link – enjoy!
meal plan for March
For this meal plan, we’ll prioritize vegetables, fruit, and overall hydration. As always, we align with nature by eating seasonally. Spring calls for lighter meals featuring foods that are not only in season but also easy to digest—sprouted grains, for example, are a perfect springtime choice! And all of these seasonal vegetables contain fiber, helping with digestion and diversifying the gut microbiome.
In traditional Chinese medicine, Spring is linked to the liver, the body’s center for detoxification and digestion. This season is all about cleansing and renewal. That’s why this March meal plan focuses on liver-supporting, detoxifying foods to give us the refresh we need. It highlights March’s best seasonal produce, packed with hydration, energy, and of course, that radiant Spring glow.
Now, let’s take a closer look at the seasonal foods of March and how they will help us embrace this fresh new season!
What’s in season in March
- leafy greens – always at the top of the list, so many benefits! Contain chlorophyll which aids in detox.
- artichoke – rich in fiber and antioxidants, cynarin stimulates bile which helps the liver.
- asparagus – fiber for helping digestion and getting rid of toxins, aids the liver.
- avocado – healthy fat means more sustained energy, fiber and vitamin B for energy and glow. Healthy fats also promote skin elasticity and hydration.
- berries – natural sugar for energy. Antioxidants and vitamin C boost collagen.
- chicory – radicchio, Belgian endive or frisée. Bitter greens stimulate bile which helps the liver digest fats. High in H2O and fiber to rid the body of toxins. Endive contains vitamin A.
- cruciferous vegetables – broccoli, cauliflower, brussel sprouts and radishes. Increase enzyme production in liver. Cauliflower is great for hydration.
- kiwi – high in vitamin C, also stimulate serotonin – the “happy hormone”.
- leeks – antioxidants, fiber, vitamin A and iron.
- lemons – vitamin C for glow, stimulates bile.
- mushrooms – antioxidants, B vitamins, fiber and copper which could help skin.
- parsnip – along with fiber and water content, contains falcarinol which influences serotonin. Carrots contain falcarinol also.
- peas – nutrient rich, including vitamin A for skin, and full of protein.
More Spring foods
The most important part of a March meal plan is hydration! Remember that water increases metabolism, just what you need to get that spring 😉in your step. A good rule of thumb is to try to drink half of your body weight. If you are 150 lbs then 75 oz of water a day, which would be 9 8 oz glasses. Start each morning with a cup of warm water with lemon which aids digestion, boosts hydration and gives you a boost of vitamin C. Celery is full of water, so add that to your shopping list too.
Nuts, especially walnuts, are full of magnesium, which helps break down carbs and fats. Walnuts also support the liver by flushing out fat-soluble toxins. As an added bonus, recent research has shown that eating walnuts with breakfast enhances brain function for several hours. Sunflower seeds, high in vitamin E, act as powerful antioxidants that help reduce fatty liver.
Carrots are always a great choice—for liver health and that vitamin A glow. Parsley works as a natural detoxifier, helping the liver remove toxins. And buckwheat, with its monounsaturated fatty acids and rutin, aids in collagen production—perfect for that fresh, springtime radiance!
As for detox friendly protein, fatty fish, rich in omega-3s and protein, provides lasting energy—and that omega glow! Chickpeas are high in fiber, rich in antioxidants vitamin E and selenium which protect the liver, and contain choline, essential for liver health. Also included are sprouted grains. Sprouting grains enhances their nutritional value and digestibility. Don’t forget chia, flax and hemp seeds, excellent additions to any diet.
meal plan prep for Sunday
- Prep vegetables to have ready for snacks. Carrots, parsnip, celery, cauliflower, asparagus, and radishes would be perfect for an early evening crudité served with Goop’s Carrot and Ginger Dressing to dip.
- Cook soft boiled eggs.
- Make oat bran galette. For galette combine 1.5 T. oat bran, 1 T. Greek yogurt and one egg. Pour into a skillet and cook about 2 minutes a side, like a pancake.
- Cook quinoa. Mix together Spring Glow Salad x 2.
- This meal plan is low calorie, so adjust as necessary. Feel free to add your favorite healthy crackers, sprouted grain breads or sourdough to your meals. Fruits and nuts for snacks, and for more protein add some protein drinks to your day. I recommend Sunwarrior – it contains pea and hemp protein.
Strawberry Matcha Smoothie
Ingredients
- ½ cup oat milk or your preferred milk
- 1 tsp matcha powder or 1 scoop of Sunwarrior Coconut Matcha Latte Collagen powder(link in notes)
- 1 cup fresh strawberries
- ½ cup ice
- 2 tbsp Greek yogurt, or plant based yogurt
- dash vanilla extract optional
- pinch salt
Instructions
- Add all ingredients to a blender and blend until smooth. Enjoy!
Notes
Monday
- breakfast: Strawberry Matcha Smoothie
- lunch: Avocado tartine topped with soft boiled egg. arugula & hemp seeds. Radishes on the side.
- dinner: Spring Vegetable Soup (see below) – serves 4, save some for lunch Wednesday.
Tuesday
- breakfast: Iced spirulina matcha latte , oat bran galette with strawberries. I’m using Naoki Organic First Spring Blend Matcha – heavenly.
- lunch: Spring Glow salad
- dinner: Sunny Paris Salmon with Roasted Parsnips and Radishes.
Wednesday
- breakfast: Metabolism Master Morning Smoothie
- lunch: Classic Leeks Vinaigrette served with hard (or soft) boiled egg. Try adding anchovies and pistachio like Misi NYC.
- dinner: Roasted Baby Cauliflower with Tahini Sauce – make sure to add the chickpeas for protein.
Spring Glow Salad
Ingredients
- ¾ cup radicchio leaves torn or chopped
- ¾ cup arugula
- 3 strawberries halved
- ½ cup cooked sprouted quinoa organic (link below) or try sprouting your own!
- ¼ large avocado sliced
- 5 walnuts lightly chopped
- 1 tbsp hemp seeds
- 1 tbsp parsley chopped
- 2 tbsp lemon juice
- salt & pepper
Instructions
- In a large bowl toss together radicchio, arugula, strawberries, cooked quinoa, lemon, and salt and pepper to taste.
- Plate salad and top with avocado, walnuts, hemp seeds and parsley. Enjoy!
Notes
Thursday
- breakfast: Matcha or herbal tea, Greek yogurt with berries and hemp seeds or walnuts.
- lunch: Spring Vegetable Soup
- dinner: Mushroom scallion omelet and arugula radicchio salad w/ French vinaigrette, kiwi for dessert.
Friday
- breakfast: Strawberry Matcha Smoothie
- lunch: Spring Glow Salad
- dinner: Pizza Friday! Asparagus Mushroom Sourdough Pizza
Saturday
- breakfast: matcha latte, buckwheat galette with strawberries or jam, hard or soft boiled egg.
- lunch: How about this Strawberry & Sugar Snap Pea Salad from Flamingo Estate? Their Frisée, Avocado & Shrimp Salad would also be perfect for Spring.
- dinner: Chicken Paillard with Pistachio Pesto Vinaigrette.
Sunday
- breakfast: Sunday Breakfast Soufflé – sub asparagus and/or mushrooms for the peppers.
- dinner: Spring Pasta w/ Asparagus Artichoke & Peas. Make this your own! Sauté canned artichoke hearts, chopped asparagus and peas in olive oil and, add your favorite aromatics (lemon zest!) then add your cooked pasta with some reserved pasta water to the veggies. Top with Parmesan and herbs and it’s spring on a plate! Try it with a whole wheat or chickpea pasta or I can’t wait to try it with sourdough pasta from Bionaturae,
Spring Vegetable Soup
Ingredients
- 2 cups broccoli florets
- 2 cups asparagus chopped into 1-inch pieces, tips reserved
- 3-4 cups vegetable broth (depending on if you want it thinner or thicker) or vegan bone broth (see link below)
- 1 leek slit lengthwise and washed, then sliced thinly
- 1 cup cremini mushrooms sliced
- ¾ cup vegan parmesan cheese if using, or use regular grated parmesan
- salt & pepper
Instructions
- Steam the broccoli and asparagus until al dente, about 7 minutes. Set aside.
- Sauté asparagus tips and mushrooms in olive oil on medium high heat until tender, about 7 minutes. Remove to a dish and set aside., add a little steamed broccoli to the mix.
- In same pan sauté leeks until soft, 7 minutes. Add a few spoonful's to the reserved mushroom mixture.
- Add vegetable broth, steamed broccoli & asparagus, leeks, and vegan parmesan to a high powered blender and blend until smooth. Or add to a stockpot and use an immersion blender. Heat until warm. Salt and pepper to taste.
- To serve, either stir in reserved mushroom mixture, or top bowls with a spoonful or two of reserved mixture and add a sprinkle of parmesan, whichever version you are using. Enjoy!
Notes
Time to feel the healthy, as my sister says. Not only is Spring about resetting our diet but more importantly it’s about reconnecting with nature. Time for beautiful walks and fresh air. A new yoga practice is perfect for reconnection, circulation and detoxification. I highly recommend Boho Beautiful. Meditate, journal, rest for repair. Do the little things that make you feel good, self-care, self love. Try a DIY kiwi exfoliating mask! It’s time to get back to eating mindfully, eating simply. With this meal plan we’ll be eating beautifully too. A March meal plan with fresh new recipes to welcome spring, I’m ready, and I’d love if you’d join me! Here is the link to a pretty printable PDF, enjoy. À bientôt!
Im all in
Awesome – thank you! Feel the healthy! 🌞
Yay!🌷 Happy Spring ! It All sounds just lovely!! will be combining matcha recipes, (subbing BB for SB) Mon morn me thinks and then the Spring Soup hopefully that night. and maybe the cauliflower too! definitely need a reset! Having Novembers Le Blog “toasted buckwheat w Beets” tonight! (with the tops!) i already feel better!🌼
Wow Wreny! I’m so happy you’re enjoying the recipes 😋 Thank you! 🌸