Spring Reset: 5 Days of Lighter Meals That Still Keep You Satisfied
- Bex
- 2 days ago
- 6 min read
As the days grow longer and the light starts to shift, March is the perfect time for a gentle reset. Not a detox. Not restriction. Just a natural move away from heavy winter food towards meals that feel fresher, brighter and easier to digest.
Our Spring Reset is about supporting digestion naturally, increasing plant diversity, and keeping meals satisfying with healthy fats and balanced protein. Think earthy greens, cruciferous vegetables, herbs, citrus and bold drizzles that bring everything to life.
Here’s your 5-day Spring Reset Meal Plan, designed to nourish your gut, support energy and help you feel lighter — without feeling hungry.
Day 1: Balsamic Roasted Mediterranean Veg with Feta & Grains
Plant diversity for a happy gut
Roasted aubergine, courgette and red pepper are tossed in Drizzle It! Balsamic Dressing, then combined with cherry tomatoes, wholesome grains, feta and toasted pine nuts.
Serves 2
Ingredients
1 aubergine in 1cm slices
1 courgette in 1cm slices
1 red pepper in 1cm slices
3-4 tbsp Drizzle It! Balsamic Dressing
1 tsp salt
1 tsp pepper
2 tsp dried oregano
200g cherry tomatoes
1 sachet of Grains (we use Merchant Gourmet Glorious Grains)
100g feta cheese
50g pine nuts
Method
Heat your oven up to 180ºc.
Toss the aubergine, courgette and red pepper with the Balsamic Dressing, salt, pepper and oregano. Spread the vegetables out evenly in a baking tray and pop in the oven for 20 minutes.
Remove the vegetables from the oven, add in the cherry tomatoes and toss everything together. Return the dish to the oven for another 15 minutes.
After 15 minutes add the Merchant Gourmet Glorious Grains and a little more dressing to the roasting dish and mix them in with the roast vegetables. Sprinkle the feta and pine nuts on top and return the pan to the oven for a final 5 minutes to warm everything through.
Why it works
A wide variety of vegetables supports gut microbiome diversity
Whole grains provide fibre for digestion
Healthy fats from cold pressed rapeseed oil help nutrient absorption
Feta and pine nuts add satisfying protein and richness
This is the perfect transition meal — hearty enough for early spring, but lighter than winter comfort food.
Day 2: Warm Sweet Chilli Roasted Squash & Tuna Salad
Comforting but clean
Roasted butternut squash is paired with puy lentils, spinach, cherry tomatoes and tuna, finished with Sweet Chilli Dressing for gentle heat and balance.
Serves 4
Ingredients
1kg butternut squash chunkily diced
Drizzle It! Sweet Chilli Dressing
1 garlic clove crushed
2 x cans puy lentils in water
½ red onion sliced
100g bag spinach
150g cherry tomatoes halved
2 x 145g tins of Tuna
1-2 tbsp toasted pumpkin seeds
Method
Heat the oven to 200C/180C fan/gas 4. Toss the butternut squash with the Sweet Chilli Dressing, garlic clove, thyme leaves and seasoning. Roast for 25-30 mins or until tender.
Drain the puy lentils in water and toss with more sweet chilli dressing, red onion, spinach and cherry tomatoes.
Divide the lentils between four plates. Top with the squash, then top with the tuna and pumpkin seeds. Drizzle over more dressing if liked.
Why it works
Lentils are rich in prebiotic fibre to feed beneficial gut bacteria
Spinach and tomatoes add antioxidants
Tuna provides omega 3 for brain health and mood support
Sweet chilli adds flavour without heaviness
It’s warm, satisfying and packed with fibre — perfect for resetting digestion without sacrificing comfort.
Day 3: Moroccan Couscous with Chickpeas & Roasted Vegetables
Light, fragrant and energising
Carrot, red pepper and red onion are roasted in Moroccan Style Sauce & Marinade, then folded through fluffy couscous with chickpeas, raisins, toasted almonds and coriander.
Serves 2
Serve as a hot dish or cold as a salad. Add some cooked chicken breast for additional protein if liked, coated in Moroccan Marinade before cooking).
Ingredients
Drizzle It! Moroccan Style Sauce & Marinade
1 carrot — cut into quarters lengthwise and thinly sliced
1 red pepper — cut into small pieces
½ red onion — cut into wedges and separated
25g slivered almonds
1 teaspoon salt
200g couscous
25g raisins
300ml boiling chicken or vegetable stock
1 25g can of chickpeas, rinsed and drained
1 tablespoon finely chopped fresh coriander
Method
PREHEAT the oven to 480°F/250°C.
Toss the carrot, red pepper and red onion in a baking dish with a generous drizzle of Moroccan Marinade and roast for about 20 minutes, stirring after 10 minutes.
While the vegetables are cooking, lightly toast the almonds in a dry frying pan until golden brown. Remove from the pan and set aside.
Five minutes before the vegetables have finished roasting, mix the couscous with the raisins in a bowl and pour over the boiling stock. Cover with a plate to seal in the steam and let sit for 5 minutes. Fluff the couscous with a fork to separate the grains and stir through the carrot, red pepper, red onion, almonds, chickpeas and coriander. Drizzle over more marinade and toss together until well combined.
Why it works
Chickpeas deliver fibre and plant protein
Warming spices support digestion
Almonds provide healthy fats
Fresh herbs stimulate digestion naturally
This dish can be served warm or cold, making it ideal for meal prep and lighter lunches as the weather improves.
Day 4: Indian Roasted Chicken & Cauliflower Traybake
Bold flavour, balanced plate
Chicken thighs and cauliflower are roasted in Indian Spiced Marinade, served with basmati rice, green beans, lime and fresh coriander.
Serves 4
Ingredients
8 chicken thighs, skin on
1 head of cauliflower, separated into small florets
2 green peppers, cut into chunks
Drizzle It! Indian Spiced Sauce & Marinade
200g green beans
240g uncooked basmati rice, cooked as per packet instructions.
Juice of 1 lime
Small handful of coriander to garnish
Salt
Method
Pre-heat oven to 180ºc
Coat the Cauliflower and green pepper in a drizzle of Indian Marinade and lay in a large roasting tray.
Evenly coat the chicken thighs in marinade and add to the roasting tray, add salt to taste and put everything in the oven for 20 minutes.
After 20 minutes remove the roasting tray from the oven and, using a spoon or baster, baste the chicken thighs with the juices and oils released. Return to the oven for another 15 minutes.
Remove the roasting tray from the oven and move the chicken thighs to a separate plate. Add the rice to the roasting tray and stir it into the vegetables. Place the green beans on top of the rice and vegetables and nestle the chicken thighs back into the roasting tray. Add a little more marinade if it’s needed and place everything back into the oven for 5-10 minutes until the green beans are tender and the rice has warmed through. To finish squeeze over the lime juice and sprinkle over the coriander.
Why it works
Cruciferous cauliflower supports natural detox pathways
Green beans add fibre and texture
Protein keeps you full and energised
Spices bring warmth without heaviness
It’s a one-tray meal that feels vibrant rather than stodgy — perfect for easing away from heavier winter roasts.
Day 5: Beetroot & Halloumi Salad with Raspberry & Mint Dressing
Fresh, bright and mood-lifting
Peppery rocket, sweet beetroot, orange segments and golden halloumi are topped with pomegranate, raspberries, pumpkin seeds and Raspberry & Mint Dressing.
Ingredients
1 medium red onion, halved and thinly sliced
3-4 tbsp Drizzle It! Raspberry & Mint Dressing
2 oranges
4 handfuls rocket leaves
2 cooked beetroots, chopped
80g thinly sliced halloumi slices halved
80g pomegranate seeds
Handful of raspberries
2 tbsp pumpkin seeds
handful mint leaves
Method
Put the sliced onion in a bowl, add 2 tbsps of Raspberry & Mint Dressing and toss well. Cut the peel and pith from the orange then segment over the onion bowl to make sure that you catch any juice.
Pile the rocket onto plates and dot over the beetroot and orange. Add a drizzle of Raspberry & Mint Dressing to a non-stick frying pan then fry the halloumi in the pan for about 1 minute or two each side until golden.
Stir the pomegranate into the onions and spoon this and all the dressing, over the rocket, then top with the halloumi and scatter with the raspberries, pumpkin seeds and mint.
Why it works
Peppery rocket stimulates digestion
Beetroot supports circulation and vitality
Seeds provide zinc and healthy fats
Citrus and mint add freshness that wakes up the palate
This is spring on a plate — colourful, nourishing and uplifting.
Why a Spring Reset Works
After months of heavier meals, our bodies often respond well to:
More fibre
More plant diversity
Lighter cooking methods
Bitter greens and fresh herbs
Healthy fats instead of heavy sauces
All of these meals rely on one simple principle: flavour first. When healthy food tastes good, it becomes sustainable.
Our dressings and marinades, made with cold pressed rapeseed oil, provide naturally occurring omega 3, helping support brain function while enhancing the flavour of vegetables and grains.
This isn’t about eating less, it’s about eating brighter.
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