As school drags on and homework, projects, and extracurricular activities continue to pile up, we often find ourselves busy, stressed, and too tired to think about dinner, let alone cook. Many fruits and vegetables aren’t in season, and we often aren’t motivated to spend time cooking healthy foods. To save time and energy, you might opt for take-out pizza, fast food, or canned soup. Sound familiar? If you have ever felt unmotivated to eat well during the cold days of March—this guide is for you! Designed to help you continue eating healthy and seasonally and to take the guesswork out of meal planning, this guide focuses on family-friendly dinners that feature seasonal produce. It provides delicious iFit recipes, a shopping list for a family of six (with lots of leftovers), and nutrition macros to make reaching your health goals a little easier. We also wanted to make plant-based eating more of a focus, so many of our recipes are vegan or vegetarian. While we definitely encourage you to try and incorporate some plant-based meals into your diet, if you want to increase the amount of protein, you can easily add in meat, poultry, fish, or tofu to these recipes. Whether you’re a novice or a very experienced cook, these recipes are easy to follow, healthy, delicious, and will be great additions to your recipe box. We hope you enjoy them as much as we do! Recipes included in the Spring Dinner Guide: Chicken Asparagus Sauté Vegan Chipotle Chili Roasted Rainbow Salad One-Pot Pasta Primavera Instant Pot Spinach Dahl Baked Salmon and Asparagus Creamy Butternut Squash Lasagna Kale Conversion Bowl Roasted Spring Veggie Pasta Bake Creamy Chicken Enchiladas Instant Pot Chicken Leek Casserole Light Zuppa Toscana Slow Cooker Beef and Broccoli Sweet Potato Power Bowl Stay on track, eat seasonally, and save time with this dinner guide. Download the e-book.

Ingredients 1 pound lentils, rinsed and drained 1 13.66 ounce can lite coconut milk 32 ounces of vegetable broth ½ teaspoon chipotle chile pepper ½ teaspoon pepper 6 cups spinach ½ onion, diced Directions Place all the ingredients into the instant pot. Turn the instant pot on high pressure and cook for 20 minutes. After 20 minutes turn the vent and quickly release the pressure. Serve over rice or with naan bread and enjoy! Enjoy! NUTRITIONAL INFO PER SERVING Calories 280 (35 from fat) Total fat 4g Saturated fat 0g Cholesterol 0mg Sodium 350mg Carbohydrate 46g (8g dietary fiber, 4g sugar) Protein 17g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 6 cups water 2½ cups red lentils 2 tablespoons curry paste ½ cup lite coconut milk ⅓ cup water ½ teaspoons salt ¼ teaspoon black pepper ¼ teaspoon cayenne 2 teaspoons curry powder ½ teaspoon turmeric 1 teaspoon chili powder 2 tablespoons sugar Lime wedges ¼ cup cilantro Directions Bring the water to a boil in a large pot. Add the lentils, cover, then cook for 20 minutes. Be sure to keep the water at a boil to ensure the lentils cook thoroughly. Stir occasionally to prevent the bottom from burning. Remove from eat and stir in all the other ingredients, except for the lime wedges and cilantro. Serve over rice or with flatbread. Top with fresh cilantro and lime juice. NUTRITIONAL INFO PER SERVING Calories 320 (25 from fat) Total fat 3g Saturated fat 1g Cholesterol 0mg Sodium 570mg Carbohydrate 53g (13g dietary fiber, 6g sugar) Protein 6g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 8 large garlic cloves, divided 2 tablespoons fresh ginger, peeled, minced, and divided ¾ cup 2% reduced-fat Greek yogurt, divided ¼ cup fresh lemon juice 3½ teaspoons paprika, divided 1½ teaspoons garam masala, divided 1 teaspoon ground cumin ¾ teaspoon salt, divided ½ teaspoon ground red pepper, divided 1½ pounds skinless chicken breasts, cut into 1-inch pieces 1 pound ripe tomatoes, cored and quartered 2 tablespoons canola oil ½ cup red onion, finely chopped 1 teaspoon ground coriander ½ teaspoon ground turmeric ⅛ teaspoon ground red pepper 2 tablespoons fresh cilantro, chopped 2½ cups cooked basmati rice Directions In a food processor, combine 4 chopped garlic cloves, 1 tablespoon ginger, ½ cup yogurt, lemon juice, 1½ teaspoons paprika, 1 teaspoon garam masala, cumin, ¼ teaspoon salt, and ¼ teaspoon red pepper. Blend until smooth. Pour yogurt mixture into a ziplock bag. Add the chicken, then marinate in the refrigerator for at least 2 hours. Make sure to turn the bag occasionally so all the chicken becomes well coated. While the chicken marinates, place the tomatoes in a food processor. Blend until puréed, then set aside. In a large pot, heat oil over medium-high heat. And onion, then sauté for 4 minutes or until browned. Mince the remaining 4 garlic cloves. Add garlic and 1 tablespoon ginger and continue to sauté. Stir in the the coriander, 2 teaspoons paprika, turmeric, and ¼ teaspoon ground red pepper. Stir in tomato purée, then bring to a boil. Reduce to a simmer, then cook, covered, for 20 minutes, or until it thickens. Preheat grill. Thread chicken on skewers. Grill your skewered chicken for three minutes, flip over, then grill for an additional 3 minutes. You do not need to cook chicken through, as it’ll finish cooking in the sauce. Remove chicken from the skewers, then add to the sauce to finish cooking. Stir in ½ teaspoon salt and ½ teaspoon garam masala. Cover and continue cooking for 10 minutes, or until chicken is cooked through. Remove from heat, then stir in ¼ cup yogurt and cilantro. Serve over rice. NUTRITIONAL INFO PER SERVING Calories 430 (100 from fat) Total fat 12g Saturated fat 1.5g Cholesterol 100mg Sodium 200mg Carbohydrate 45g (5g dietary fiber, 5g sugar) Protein 40g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 cup potatoes, diced small 2 tablespoons olive oil, divided ¼ cup onion, finely chopped ⅔ cup carrots, shredded ⅔ cup frozen green peas, thawed 2 teaspoons mustard seeds 1½ teaspoons garam masala ½ teaspoon salt 8 (14x9”) sheets frozen phyllo dough, thawed (look for a vegan option, if needed) Cooking spray Mint Chutney 1 cup fresh mint leaves 1 cup cilantro 1 tablespoon fresh lime juice ¼ cup water 1 teaspoon jalapeño, finely chopped 1 teaspoon fresh garlic, chopped ½ teaspoon fresh ginger, peeled and minced ⅛ teaspoon salt Directions Preheat oven to 350°F. Place the diced potatoes in a small pot. Cover the potatoes with water. Bring to a boil and cook potatoes until tender—about 5–8 minutes. Remove from heat, drain, then set aside. Heat 1 tablespoon olive oil in a large, nonstick skillet over medium heat. And onion and cook until translucent. Next, add the carrots. Cook for two minutes, stirring occasionally. Add the peas, mustard seeds, garam masala, and salt. Cover, then cook for two minutes. Stir in potatoes, then remove from heat. Working with one phyllo sheet at a time, cut into 3 equal pieces so you have four sheets that give you 12 equal pieces. Work with one piece of phyllo dough at a time, spray with cooking spray and spoon 1 tablespoon of the vegetable mixture onto the piece of phyllo dough—about 1 inch from the edge. Fold corner edge over mixture, creating a triangle. Continue to fold until you reach the end of the phyllo piece. Repeat with remaining pieces of phyllo. Place seam side down on a baking sheet. Brush samosas with the remaining olive oil. Place in oven and bake for 25–30 minutes or until golden brown. While the samosas are baking, make the mint chutney. Place all the chutney ingredients into a blender and blend till smooth. Serve the samosas warm with the mint chutney. NUTRITIONAL INFO PER SERVING Calories 80 (30 from fat) Total fat 3g Saturated fat .5g Cholesterol 0mg Sodium 190mg Carbohydrate 12g (1g dietary fiber, 1g sugar) Protein 2g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 2 medium potatoes, chopped 1 parsnip, chopped 1 cup pumpkin purée 1 cup milk 1 teaspoon white pepper 1 teaspoon curry powder ½ teaspoon onion powder ½ teaspoon salt 1 (15-ounce) can coconut milk Directions Place potatoes and parsnip in a pot and cover with water. Bring to a boil over medium heat. Cook until soft and tender. Once soft, remove vegetables and discard water. Add the milk and vegetables to a blender. Purée in a blender until smooth. Return to the pot, then add the rest of the ingredients. Simmer, stirring occasionally, until everything is well combined. Serve warm. NUTRITIONAL INFO PER SERVING Calories 290 (170 from fat) Total fat 19g Saturated fat 16g Cholesterol 5mg Sodium 280mg Carbohydrate 27g (5g dietary fiber, 6g sugar) Protein 6g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 3 cups frozen mango chunks 1 cup 2% farmstyle vanilla Greek yogurt 1½ cups water Pinch of cardamom Directions Blend together and enjoy! NUTRITIONAL INFO PER SERVING Calories 120 (5 from fat) Total fat .5g Saturated fat 0g Cholesterol 5mg Sodium 15mg Carbohydrate 24g (2g dietary fiber, 21g sugar) Protein 4g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 tablespoon curry powder 2 teaspoons ginger 1 teaspoon cinnamon 2 teaspoons cumin ¼ teaspoon salt 2 tablespoons olive oil 4 tilapia fillets (about 1 pound) Directions In a small mixing bowl, stir together all the spices. Heat the olive oil on medium-high heat in a large pan. Sprinkle 1 teaspoon of the spice blend onto the front and back of each tilapia fillet. Place the fillets in the hot oil. Cook for about 3–5 minutes on each side, or until the tilapia is flaky, but not overcooked. NUTRITIONAL INFO PER SERVING Calories 180 (9 from fat) Total fat 9g Saturated fat 1.5g Cholesterol 55mg Sodium 210mg Carbohydrate 2g (2g dietary fiber, 0g sugar) Protein 23g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

Ingredients 1 large, white onion, sliced into strips 2 1/2 pounds chicken breasts, cut into bite-sized chunks 20-ounce can pineapple chunks, drained (reserve ½ cup of the juice) ½ cup red curry paste 3 tablespoons fish sauce 2 tablespoons fresh lime juice 2 tablespoons grated, fresh ginger root 1 tablespoon palm sugar (or brown sugar) 1 can (13.66 ounces) lite coconut milk 2 large bell peppers, seeded and cut into bite-sized chunks 12 cups white rice, cooked 2 tablespoons cilantro (optional for garnish) Directions Place sliced onions on the bottom of the slow cooker and add chicken. Mix reserved pineapple juice, curry paste, fish sauce, lime juice, ginger, and sugar together in a small bowl. Pour over chicken. Cook on low for about 7 hours. Add coconut milk, pineapple, and bell peppers and cook on low for another 30-45 minutes until peppers are tender, but not soft. Serve 1 cup of curry over 1 cup of rice and garnish with cilantro if desired. NUTRITIONAL INFO PER SERVING Calories 410 (35 from fat) Total fat 3.5g Saturated fat 2.5g Cholesterol 45mg Sodium 1430mg Carbohydrate 67g (4g dietary fiber, 10g sugar) Protein 25g WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.