Rainbow Diet Meal Plan: Your Daily Colorful Health Booster

Eating healthily is cool, fun, and nutritious. Nature and humans have created a wide range of foods with vibrant colors, each of which brings its unique meaning and benefits to the product. 

You’re open to yellow, orange, purple, red, white, and green fruits and vegetables – a great mix to make you stronger, happier, and smarter. 

This rainbow diet meal plan: your daily colorful health booster isn’t another on-the-go commercial for hearty meals, it’s a simple guide that reminds you of the importance of colorful foods and how they positively impact your well-being. 

Next time you’re at the market or the grocery store, recall this review and pick something different. For example, instead of red bell peppers, choose yellow ones. This easy action can make a colorful difference. 

This is only one piece of advice out of many awesome tips listed below. Stay focused, read the review, eat a nutritious snack if you’re hungry (you don’t want to read it when you’re starved), and fill your plate with a rainbow combination of killer foods. 

What Is the Rainbow Diet Plan?

So, what’s all the buzz around the rainbow diet meal plan? Before we move on to the top rainbow diet recipes, let’s briefly recap the meaning of this diet. 

The umbrella diet is a flexible eating style that requires eating fruits and vegetables in various colors throughout the day. Each color family of red, yellow, white, green, and blue-purple packs your body with essential nutrients, vitamins, and minerals. Different colors represent variety in flavor and nutritional profiles.

You can now understand that the rainbow diet plan is a structured program that contains daily foods in various colors.

The purpose of this umbrella program is to add as many colors to your eating routine as possible. The more foods of the rainbow plan are added, the more health perks you can get. 

Check out the simple umbrella recipes you can add to your 7-day rainbow diet meal plan. 

Breakfast

Start your morning healthily with these 2 easy breakfast ideas.

• Fruit bowl with Greek yogurt: combine strawberries, blueberries, and kiwi, nestled in a creamy, rich yogurt. 

Calories: 176.5; protein: 9.4 grams; fat: 3.5 grams; carbs: 29.4 grams; fiber: 3.5 grams (1).

• Egg, avocado, tomato, and lettuce sandwich: crack and fry the egg. Peel the avocado and mash it. Add salt and pepper to the mixture. Slice the tomato. Assemble the sandwich with all the ingredients prepared. 

Calories: 388; protein: 17.0 grams; fat: 17.0 grams; carbs: 44.0 grams (2).

Snack

Your snack matters. Filling it with hearty choices manifests a stronger body and better-managed hunger. Your best options are:

• Grapes, strawberries, cheese
• A green smoothie 
• A banana
• Celery and melted cheese
• Broccoli, carrots, and dip 
• Edamame pods
• Blueberries and yogurt
• Nuts and berries

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Lunch

Baked chicken thighs with Brussels sprouts and sweet potato

Ingredients:

• Olive oil spray
• 2 medium sweet potatoes (8 oz each), peeled and diced 3/4-inch
• 4 large chicken thighs, on the bone, with skin (7 ounces each)
• 2 teaspoons dried rosemary
• 1 teaspoon garlic powder
• Fresh black pepper, to taste

Instructions:

1. Preheat your oven to 425°F. Spray a baking dish with oil.
2. Place the sweet potatoes in one side of the dish and the Brussels sprouts in the other. Drizzle olive oil on the vegetables and season with 3/4 teaspoon salt, and add black pepper to taste.
3. Season the chicken with salt, garlic powder, and rosemary. 
4. Place the chicken thighs on top of the vegetables, skin side down.
5. Bake for 25-30 minutes, set the chicken aside, and add the vegetables.
6. Place the chicken back in the dish, skin side up, and cook for 30 minutes more until the chicken skin is browned and the vegetables are roasted.

Nutrition per serving (1 thigh): Calories: 587; protein: 38.5 grams; fat: 34 grams; carbs: 33.5 grams; fiber: 8 grams (3).

Quinoa, kale, and eggplant bowl 

Ingredients:

• 1 large eggplant (about 500g/1lb)
• ¼ cup uncooked quinoa
• 1 cup shredded kale leaves (about 4 large leaves)
• Olive oil spray
• Salt

• 2 teaspoons lemon juice
• 1 teaspoon extra virgin olive oil
• A pinch of salt
• Muhammara (optional)

Instructions:

1. Preheat your oven to 410°F.
2. Slice the eggplant into thick slices. Arrange it on a baking tray, spray it generously with olive oil spray, and sprinkle with salt. 
3. Bake the eggplant for 10-15 minutes on each side, until it is golden brown and tender.
4. Bring a pot of salted water to the boil. Add the uncooked quinoa and boil for 12 minutes. Drain in a sieve, then set aside.
5. Mix the cooled quinoa with shredded kale, lemon juice, olive oil, and a little salt.
6. Serve lemony quinoa and kale with grilled eggplant.

Nutrition per serving (recipe makes 2 servings): Calories: 356; protein: 10 grams; fat: 19 grams; carbs: 37 grams; fiber: 9 grams (4).

Dinner

Simple grilled salmon and vegetables

Ingredients:

• 1 medium zucchini, halved lengthwise
• 1 ¼ pounds salmon fillet, cut into 4 portions
• 1 medium red onion, cut into 1-inch wedges
• 2 red, orange, or yellow bell peppers
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon salt
• ½ teaspoon ground pepper
• ¼ cup thinly sliced fresh basil
• 1 lemon, cut into 4 wedges

Instructions:

1. Preheat your grill to medium-high.
2. Brush the peppers, zucchini, and onion with oil and sprinkle with salt. Sprinkle the salmon with pepper and the remaining 1/4 teaspoon salt.
3. Place the vegetables and the salmon pieces on the grill. Cook the vegetables for 4 to 6 minutes, turning once or twice per side. Cook the salmon, without turning, for 10 minutes.
4. Roughly chop the cooled vegetables and toss them together in a large bowl. 
5. Remove the skin from the salmon fillets and serve alongside the vegetables. 
6. Garnish each serving with 1 tablespoon of basil and serve with a lemon wedge.

Nutrition per serving (recipe makes 4 servings): Calories: 281; protein: 30 grams; fat: 13 grams; carbs: 11 grams; fiber: 3 grams (5).

Roasted chicken and winter squash over mixed greens

Ingredients:

• 2 ½ pounds delicata or acorn squash
• 1 pound boneless, skinless chicken breast
• 3 tablespoons extra-virgin olive oil
• 8 cups mixed salad greens
• 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
• 2 tablespoons whole-grain mustard, divided
• 3 cloves garlic, minced
• 4 teaspoons grated parmesan cheese
• 1 teaspoon grated lemon zest
• 2 tablespoons lemon juice, divided
• 1 teaspoon ground pepper
• ½ teaspoon salt
• 1 tablespoon pure maple syrup
• 1 ½ teaspoons fresh thyme leaves
• 4 teaspoons salted roasted pumpkin seeds

Instructions:

1. Preheat your oven to 425 degrees F. Coat a large baking sheet with cooking spray.
2. Cut the squash in half lengthwise and remove seeds. Cut crosswise into 1-inch slices.
3. In a large bowl, combine 1 tablespoon oil, garlic, 1/2 teaspoon pepper, 1/2 tablespoon mustard, rosemary, lemon zest, 1/2 tablespoon lemon juice, and 1/4 teaspoon salt. 
4. Add the chicken and the squash and stir to coat. Arrange in a single layer in the pan.
5. Bake for 20 to 22 minutes, without stirring, until the squash browns and the chicken reaches an internal temperature of 165 degrees. Transfer the chicken to a cutting board and slice.
6. In a medium bowl, whisk 2 tablespoons of oil, thyme, 1/2 tablespoon mustard, 1 1/2 tablespoons lemon juice, maple syrup, the remaining 1/2 teaspoon pepper, and 1/4 teaspoon salt. Add the greens and toss to coat. 
7. Divide the greens among 4 serving plates. Top with the chicken and squash, parmesan, and pumpkin seeds.

Nutrition per serving (recipe makes 4 servings): Calories: 415; protein: 31 grams; fat: 17 grams; carbs: 39 grams; fiber: 7 grams (6).

Read more: Vegetarian Mediterranean Diet: Your Blueprint for Daily Wellness

What Are the Rules of a Rainbow Diet?

The main guidelines for the rainbow diet are described in many sources. Here are the basics that make your umbrella plate more colorful and nutritious:

1. Experiment with smoothies. Prepare your smoothies by mixing different colored fruits, vegetables, and berries. 
2. Shop locally. Buy food at the market or go to reputable sources to get the best-quality and most affordable products.
3. Swap your usual choices. Rather than purchasing a green pepper, grab a bag of multi-colored sweet peppers. 
4. Roast vegetables and enjoy. A whole range of shades is perfect for roasting: bell peppers with zucchini, sweet potatoes, and beets. 
5. Give new recipes a shot. The plant-based foods list is so vast that you can pull off new dishes daily. Making the same food may be daunting. If you don’t want to look for other recipes, swap some ingredients in recipes you’re familiar with. 
6. Snack well. Fruits and vegetables should become a part of your snacking routine. There are lots of great options for you. 
7. Purchase seasonal fruits and berries. Summer or fall are ideal times to buy fresh produce. Use this opportunity to get nutrient-dense, colorful foods. Frozen options are great for out-of-season nutrient-dense produce.

Your primary goal at this point is to jazz up your daily plate with all the colors possible. There are many salads, with both fruits and vegetables, and/or bowls/smoothies that you can spruce up your menus with. 

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Get your personal plan according to your age and BMI

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Can You Lose Weight on the Rainbow Diet?

The weight loss process is a complex combination of calorie deficit, a balanced diet, good sleep, and an active lifestyle. Welcoming a rainbow diet meal plan for weight loss won’t be effective if you:

• Lack good sleep
• Have constant stress
• Are always sedentary
• Eat a lot of ultra-processed, sugary foods and beverages

Studies have found increased fruit and vegetable intake to be associated with a reduced risk of obesity and several chronic diseases (7). Fruits and vegetables are low in calories and high in fiber, which makes them filling. This can certainly be helpful when you want to reduce your calorie intake for weight loss.

The rainbow diet can simply become a part of your balanced diet. Eating fruits, vegetables, berries, nuts, lean meat, whole grains, healthy fats, and dairy could play a big role in your weight loss goals (8).

Weight loss requires a calorie deficit, and eating more fruits and vegetables on the rainbow diet can be a helpful tool for achieving that. 

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

What Is an Example of a Rainbow Diet Meal?

Some samples of rainbow meals have been described in this review already. Scroll up to recall the best recipes. Other great options for you to try could be:

• A rainbow smoothie bowl with spinach, banana, mango, blueberries, and pumpkin seeds.
• A rainbow lunch could be a kale salad with roasted sweet potatoes, red peppers, and grilled chicken drizzled with olive oil. 
• A rainbow dinner could be whole-grain pasta with chicken, mushrooms, spinach, and tomatoes. 

Your rainbow diet food list should contain all the options listed below. Read this, learn the benefits, and add the following foods to your daily meals. 

There are 8 umbrella colored foods to make you feel and look amazing: red, orange, yellow, green, purple, white, brown, and blue. 

MayoClinic distinguishes the benefits of each color:

• Red fruits and vegetables
  Such colored foods tend to contain lycopene, which promotes heart health and may decrease prostate and breast cancer risk. It may also help prevent stroke and boost brain function. The main sources of lycopene are tomatoes, radishes, beets, cherries, red onions, strawberries, and red peppers.
• Orange and yellow fruits and vegetables
  Eating orange and yellow foods may help reduce the risk of heart disease and make your skin look better. Plus, due to carotenoids inside these products, you may strengthen the immune system and improve vision. Awesome sources of carotenoids are carrots, yellow peppers, bananas, oranges,  winter squash, apricots, sweet potatoes, pineapple, mangoes, pumpkins, and peaches. 
• Green fruits and vegetables
  Consuming green-based foods fills your body with isothiocyanates. Yes, they sound difficult, but you shouldn’t underestimate them because they may help prevent cancer. 

Such foods are also high in vitamin K, fiber, potassium, and antioxidants. Primary sources are spinach, broccoli, arugula, kiwis, kale, Brussels sprouts, avocados, green tea, asparagus, fresh green herbs, and artichokes.

• White and brown fruits and vegetables
  Who said eating mushrooms is bad? Like other white and brown fruits and vegetables, mushrooms include flavonoids and allicin, which have anti-tumor properties. 

Other benefits of eating such products could be cholesterol and blood pressure reduction, improved bone strength, and decreased risk of stomach cancer. The main sources are onions, mushrooms, leeks, cauliflower, and garlic.

• Blue and purple fruits and vegetables
  These soothing colors contain anthocyanins and antioxidants, which may help your brain function and memory. 

These foods may lower blood pressure and lower the risk of stroke and heart disease. Exceptional sources include eggplant, blueberries, plums,  blackberries, figs, purple cabbage, and concord grapes (9).

Read more: Low-Carb No-Sugar Diet: How to Get Your Health Back on Track

How to Meal Prep a Rainbow Diet Plan Efficiently 

There are no special secrets to planning your daily meals smartly because all you can do at this point is evaluate how many colors and doses of fruits and vegetables you eat daily. 

You can set your own specific goals, such as trying to have at least two to three colored fruits and vegetables at each meal, including snacks, or buy new colored foods once per week to add diversity to your dishes. 

There are 100% cushy recipes on each new product you purchase. 

Healthy foods to eat every day include fruits, whole grains, legumes, and vegetables, so feel free to enjoy them. 

Frequently Asked Questions

• Do white foods count in a rainbow diet?

Yes, white foods count in a rainbow diet. Onions, mushrooms, leeks, cauliflower, and garlic are killer options to tackle your recipes. They may offer benefits for your blood pressure and bone strength.

• Can you follow a rainbow diet if you’re allergic to some colors?

You can follow a rainbow diet if you’re allergic to certain colors because there are lots of alternatives to consider. Allergies often occur towards the products themselves and not the color. The only exception could be processed foods with color additives, but these are not the focus of the rainbow diet.

• How many servings per color group daily?

Usually, one to two servings per color group daily should be enough. However, this doesn’t mean that you must eat all the color groups throughout the day. Choose a few colors per day instead as it will be easier to stick to this routine. You can set any targets that feel achievable for you in regard to number of servings, colors, etc.

• Does frozen produce work for rainbow meal plans?

Yes, frozen produce also works for rainbow meal plans. Frozen fruits and vegetables also count and end up becoming awesome additions to your recipes (10). They are typically picked and frozen at peak nutritional quality, which makes them as nutrient-dense as (and sometimes more than) fresh produce.

The Bottom Line

You’ve unlocked the easy rainbow diet meal plan: your daily colorful health booster. There are many other recipes you can pull off at home. The more diverse colors you use, the more benefits you get. 

Different group colors contain different nutrients that are beneficial to your health, so feel free to include a variety of ingredients.