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 30 ounces cubed butternut squash 1 large yellow onion, sliced 12 garlic cloves 9 cups vegetable broth 1 tablespoon turmeric powder 1 teaspoon cinnamon 1 teaspoon nutmeg 1 teaspoon white pepper Optional toppings Pumpkin seeds Cream Roasted chickpeas Microgreens Directions In a medium sized pot, add the squash, onions, garlic, and vegetable broth cook until the the squash is tender about 20 minutes. Using a slotted spoon, remove the squash, onions, and garlic and place them in the food processor. Try not to get any broth. Blend the squash, onions, and garlic until smooth. Add all of the spices and blend until smooth. Serve warm and enjoy! NUTRITIONAL INFO PER SERVING Calories 160 (5 from fat) Total fat 0.5g Saturated fat 0g Cholesterol 0mg Sodium 1250mg Carbohydrate 40g (6g dietary fiber, 11g sugar) Protein 3g 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 pound lentils, rinsed and drained 2 tablespoons chipotle peppers in adobo sauce, chopped 10 ounces frozen corn 1 large white onion, diced 1 bell pepper, diced 64 ounces low sodium vegetable broth 1 (10-ounce) rotel 6 ounces tomato paste 2 (15-ounce) cans low sodium black beans Optional Toppings Tortilla strips Avocado Cheddar cheese Salt and pepper to taste Directions Place all the ingredients, except black beans into the instant pot. Turn the instant pot on high pressure and cook for 30 minutes. After 30 minutes, naturally release for 10 minutes and then turn the vent to quick release. Mix in canned black beans. If you desire top with tortilla strips, avocado slices, or shredded cheese. Enjoy! *Nutrition analysis done without toppings. NUTRITIONAL INFO PER SERVING Calories 390 (10 from fat) Total fat 1.5g Saturated fat 0g Cholesterol 0mg Sodium 650mg Carbohydrate 73g (17g dietary fiber, 9g sugar) Protein 24g 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 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 ¼ cup honey (agave for vegan) ¼ cup unsalted, crunchy peanut butter 1 scoop plant-based protein powder (vanilla or chocolate)* 1 cup old fashioned rolled oats (gluten-free, if needed) Directions Preheat oven to 325°F. Line a cookie sheet with parchment paper. Combine honey and peanut butter in a microwave-safe bowl. Microwave for about 30 seconds. Mix in protein powder. Add the oats and stir until they’re thoroughly covered in the peanut butter mixture. Pour onto the baking sheet and pat down so the oats are in a single layer. Bake for about 15 minutes. When removed, oats will still be soft. As the mixture dries, it will harden. Store in an airtight container. *Nutrition facts vary depending on protein powder selected. Whey-based proteins also work well. NUTRITIONAL INFO PER SERVING Calories 170 (60 from fat) Total fat 6g Saturated fat 1g Cholesterol 0mg Sodium 30mg Carbohydrate 24g (3g dietary fiber, 11g 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 1 (15-ounce) can black beans, drained and rinsed 2 tablespoons olive oil 5 cloves garlic, minced 1 shallot, minced 1 cup cooked quinoa ¼ teaspoon salt 3 teaspoons oregano 1 teaspoon crushed red pepper ½ teaspoon ground fennel 2 tablespoons tomato paste 2 tablespoons dried basil 1 cup vanilla Nourish plant-based protein powder Directions Preheat oven to 350°F. Lay black beans on a lined cookie sheet and bake for 15 minutes to dry them out. Allow to cool. Meanwhile, heat olive oil in medium skillet. Add garlic and shallots and sauté for 2-3 minutes until tender. Add cooked beans, garlic, and shallots to the food processor with the remaining ingredients. Pulse until mix and a dough forms. Don’t completely pureé. Scoop out about 2 tablespoons worth of mixture and roll into a ball. Repeat with remaining mixture. Refrigerate overnight for best results. Add additional olive oil to a pan and pan fry until crispy. NUTRITIONAL INFO PER SERVING Calories 130 (35 from fat) Total fat 4g Saturated fat .5g Cholesterol 0mg Sodium 190mg Carbohydrate 16g (6g dietary fiber, 1g sugar) Protein 8g 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 slice whole wheat bread, toasted 2 tablespoons hummus (your choice) ½ cup arugula 1 teaspoon hemp seeds Directions Top the toast with hummus and arugula, then sprinkle with hemp seeds. Enjoy immediately! NUTRITIONAL INFO PER SERVING Calories 170 (45 from fat) Total fat 5g Saturated fat 0.5g Cholesterol 0mg Sodium 230mg Carbohydrate 24g (5g dietary fiber, 3g sugar) Protein 9g 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 ⅔ cup fresh lime juice ¼ cup brown sugar ⅓ cup peanut butter ¼ cup squeezable ginger (look for the tube in the produce section) ¼ cup squeezable garlic (look for the tube in the produce section) 1 tablespoon soy sauce (I use low-sodium) 2 teaspoons Sriracha (more or less to taste) Directions In a small bowl, add lime juice and brown sugar. (It’s important to do this first, so peanut butter doesn’t stick to bowl) Add in remaining ingredients, then mix well with a fork. For a smoother sauce, blend with immersion blender. NUTRITIONAL INFO PER SERVING Calories 60 (25 from fat) Total fat 3g Saturated fat 0g Cholesterol 0mg Sodium 50mg Carbohydrate 7g (0g dietary fiber, 4g sugar) Protein 1g 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 onion, diced 1 bell pepper, diced 2 tablespoons olive oil 3 tablespoons chipotle sauce (vegan) 2 15 ounce cans of black beans 2 cups fresh, frozen or canned corn 1 cup salsa 1 pack extra firm tofu, drained and patted dry 2 tablespoons taco seasoning (vegan) 1 tablespoon cumin 4 cups romaine lettuce 2 cups brown rice, cooked Directions In a large, cast iron pan, sauté the onion and pepper in the olive oil until the onions are translucent. Add in the the chipotle sauce, black beans, corn, salsa, and tofu. Use your spatula to break up the tofu and stir it until heated through. Sprinkle in the taco seasoning and cumin. Stir thoroughly, so the seasoning is well mixed. To assemble the salad, top 1 cup of lettuce with ½ cup of brown rice and ¼ of the bean mixture. NUTRITIONAL INFO PER SERVING Calories 580 (130 from fat) Total fat 14g Saturated fat 2g Cholesterol 0mg Sodium 1150mg Carbohydrate 88g (23g dietary fiber, 10g sugar) Protein 29g 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.