Spring recipes for weight loss

As the weather shifts to warmer temperatures, it’s a good time to shake up the foods and meals we prepare by thinking about healthy spring meal ideas. Though heavier comfort foods may be what you craved during winter months, spring is a time to blow off the cobwebs and enjoy the fresh ingredients coming into season.

So, keep reading to discover our top six seasonal ingredients to stock up on, and explore our favourite spring recipes for weight loss from The Fast 800 Programme.

Six seasonal ingredients to stock up on

• Leafy greens: No spring recipe for weight loss is complete without a generous helping of seasonal leafy greens. They contain little to no calories, but offer plenty of fibre, vitamins A, C and K and other metabolism-boosting nutrients.¹ Lettuce makes for a great salad, while spinach, Swiss chard and kale offer versatility as they can be enjoyed raw or cooked.
• Legumes: Buy in ingredients like fresh broad beans and snow peas (or ‘mangetout’) either fresh or frozen this time of year. They not only inject flavour and texture to your meals, they also provide countless beneficial nutrients like fibre, protein, B vitamins, iron, magnesium, zinc, manganese and more. These kinds of powerful nutrients have been shown to reduce your risk of heart disease, stroke and type 2 diabetes.²
• Asparagus: Coming into season this spring is asparagus. Its delicate, fresh flavour is sure to enhance any spring recipes for weight loss, so be sure to add it to your shopping list. Not only that, but they’re rich in antioxidants that protect your cells from oxidative stress which contributes to aging and inflammation. Plus, animal studies reveal that asparagus can even lower blood sugar levels, improve insulin levels, lower cholesterol and even promote weight loss, though more research is needed to confirm these results.3

• Cucurbits: Zucchinis (or ‘courgettes’) and cucumbers are members of the cucurbit family that are rich in nutrients but low in calories, making them ideal to include in your healthy spring meal ideas. Zucchinis in particular offer plenty of vitamins A and C which boost immunity, as well as carotenoids like beta-carotene which benefits your skin and heart health, and soluble and insoluble fibre which can protect against the risk of type 2 diabetes.⁴ They can be used in plenty of spring recipes for weight loss as they can be enjoyed both raw and cooked.

• Berries: Curbing sweet cravings is simple when you include berries in a healthy Mediterranean-style diet. They’re deliciously sweet, and their candy-like size makes them perfect for satisfying any dessert post-meal cravings. We love to include them in our spring recipes for weight loss on our Programme as they also offer an abundance of antioxidants, fibre, and vitamins, while being low in sugar compared with other fruits.
• Citrus fruit: Citrus fruits like lemons and limes are excellent for flavouring your spring recipes for weight loss. They provide additional vitamin C and antioxidants and may even aid a weight loss journey with one 2021 study finding that soluble pectin fibre, a nutrient found in lemons, may help keep you fuller for longer.⁵ Alternatively, use them on fasting and non-fasting days in your drinks by adding a couple of wedges to sparkling water for a refreshing beverage on a warm spring afternoon.

Top spring recipes for weight loss

• Mediterranean lamb meatball traybake: Developed in collaboration with Anna’s Kitchen Table, this recipe is simple but packs a punch. Offering rich Greek flavours and over half your daily recommended protein, it’s suitable for both fasting and non-fasting days, as well as any hungry guests who may be joining you!
• Cheddar chickpea slice: Zucchini (or courgette) is the seasonal star of this recipe, paired with pantry-staple chickpeas. It takes just 10 minutes to prepare a batch of these cheesy slices ready for an on-the-go lunch that is full of fibre, protein and flavour.
• Feta and tomato salad: Another of our favourite spring recipes for weight loss is our feta and tomato salad. It’s indulgently creamy and offers up over a third of your daily recommended protein per portion. It also couldn’t be easier to throw together, so it’s a true win-win.

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• BBQ tofu salad: It may be clear by now that salads are some of the best go-tos when it comes to healthy spring meal ideas. It’s time to dust off the barbeque with this particular recipe and enjoy this dish which is rich in flavour and plant-based nutrients.
• Golden smoothie: Turmeric is used around the world for its healing and anti-inflammatory properties, making this delicious smoothie ideal for beating the last of those winter colds as we ease into spring. It’s sweet, it’s satiating and it’s perfect for preparing in advance.

If you’re short on time or resources while out during your busy day, protein and supplement shakes are a great option all year round. Our range of protein shakes are there when you need a boost of nutrition, simply add to water and enjoy. They’re available in a variety of delicious flavours, from refreshingly fruity Strawberry or Banana, to indulgently sweet Salted Caramel or Chocolate. Similarly, our Cloudy Apple Fibre Blend is a quick and easy way to help reach your daily fibre targets.

For more healthy spring meal ideas, and to explore our library of spring recipes for weight loss, sign up for your 7-day free trial of The Fast 800 Programme. Now is the time to get started on your journey towards better health ahead of the summer months, so what are you waiting for? Get started today.