MEAL PREP for SPRING

My meal prep for spring takes advantage of fresh, seasonal produce like asparagus,
cucumbers and blueberries. With warmer weather and your body craving lighter meals,
you can easily create fruity breakfasts, delicious salads and vibrant macro bowls.

For items with links below, you can find the full recipe and additional information on
Downshiftology.com. I hope my spring meal prep video and blog post inspires you!

ITEM M ETH OD T IME STORAGE

Cashew Milk Vitamix Soak cashews overnight, Store in the fridge for 4-5 days.
1-2 min to blend in Vitamix
Chia Pudding Bowl 4 hours or overnight Store in the fridge for 4-5 days.
Wild Rice Stove 40-50 minutes Store in the fridge for 4-5 days.
Blueberry Purée Stove 10-15 minutes Store in the fridge for 4-5 days
Shrimp Stove 2-3 minutes Store in the fridge for 3-4 days.
Asparagus Stove 2-3 minutes Store in the fridge for 3-4 days.
Almond Butter Bowl 5 minutes Store in the fridge for up to a week.
Dipping Sauce
Lemon Vinaigrette Bowl 5 minutes Store in the fridge for up to a week.
Julienned Carrots Knife 15 minutes Store in the fridge for up to 2 days.
and Cucumber Add a damp paper towel to prevent
drying out.
Red Cabbage Knife 5 minutes Store in the fridge for 4-5 days.

with LISA BRYAN

EX A M P L E ME A LS IDEAS

Peanut Butter and Jelly Chia
Pudding
Matcha Latte
Vietnamese Spring Rolls
Wild Rice and Arugula Salad
Shrimp, Asparagus and
Avocado Salad
Shrimp Macro Bowl
Add a portion of chia pudding to a bowl. Top with blueberry purée,
nut butter and fresh blueberries and blackberries.
Add one teaspoon of matcha to a cup. If desired, add collagen,
adaptogens and any sweetener. Pour 2-3 tablespoons of
boiling water and use a matcha whisk to whisk vigorously until
frothy. Add more boiling water and/or frothed up cashew milk.
Dip a rice paper wrapper in warm water to soften. Add baby spinach,
julienned carrots, cucumber, red cabbage, mung bean sprouts and
asparagus. Wrap 2/3 of the way, then add halved shrimp and
continue rolling. Serve with almond butter dipping sauce.
Add arugula, wild rice, cucumber, dried cranberries, green onions,
fresh mint and sliced almonds to a bowl. Toss with lemon vinaigrette.
Add spinach, fresh parsley, shrimp, cut asparagus, green onions and
avocado to a bow. Toss with lemon vinaigrette.
Add spinach or arugula, asparagus, wild rice, shrimp, red cabbage,
avocado and sprouts to a bowl. Drizzle with lemon vinaigrette.

A D D I T I O NA L FRES H & PA N TRY INGRE DIE NTS USE D

R EM EM BE R
• Baby Spinach • Dried Cranberries
• Baby Arugula • Sliced Almonds When you meal prep, post a
• Sprouts • Pistachios photo on Instagram and tag
• Avocados • Matcha me @downshiftology and
• Green Onions • ...check out my shop for more hashtag #downshiftology -
• Parsley / Mint
I’d love to see!
• Berries

with LISA BRYAN