Embrace the vibrant colors of the rainbow with these nutritious and delicious Rainbow Diet Recipes. They are a great way to make sure you get enough nutrition in your meals.

Rainbow Diet Recipes

Eating the rainbow is a great way to make sure you get a variety of important vitamins and minerals in your diet. You can learn to like vegetables no matter how you feel about them now. Here’s how I learned to like some and even love a few when I hated veggies.

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 100 pounds and be on no medication at age 53. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

  1. Rainbow Veggie Salad:
    • Ingredients: Cherry tomatoes, bell peppers (red, orange, yellow), cucumber, carrots, red cabbage, mixed greens, avocado, feta cheese (optional), balsamic vinaigrette.
    • Instructions: Chop vegetables into bite-sized pieces and arrange them in rows on a large platter. Top with sliced avocado and crumbled feta cheese. Drizzle with balsamic vinaigrette before serving.
  2. Rainbow Fruit Skewers:
    • Ingredients: Strawberries, oranges, pineapple, kiwi, blueberries, grapes.
    • Instructions: Thread assorted fruits onto wooden skewers in rainbow order. Serve as a colorful and refreshing snack or dessert.
  3. Rainbow Quinoa Salad:
    • Ingredients: Cooked quinoa, bell peppers (red, orange, yellow), cherry tomatoes, cucumber, red onion, black beans, corn, cilantro, lime juice, olive oil, salt, pepper.
    • Instructions: In a large bowl, combine cooked quinoa with chopped vegetables, black beans, and corn. Toss with lime juice, olive oil, salt, and pepper. Garnish with fresh cilantro before serving.
  4. Rainbow Smoothie Bowl:
    • Ingredients: Frozen berries (strawberries, raspberries, blueberries), banana, spinach or kale, mango, pineapple, Greek yogurt or coconut yogurt, granola, shredded coconut, chia seeds.
    • Instructions: Blend each fruit with yogurt separately to create layers of different colors. Pour each layer into a bowl, alternating colors. Top with granola, shredded coconut, and chia seeds for added texture and nutrition.
  5. Rainbow Veggie Stir-Fry:
    • Ingredients: Broccoli, bell peppers (red, orange, yellow), carrots, snap peas, red cabbage, tofu or chicken breast, soy sauce, garlic, ginger, sesame oil, cooked rice or noodles.
    • Instructions: Stir-fry chopped vegetables and protein of choice in a wok or skillet with garlic, ginger, and soy sauce. Serve over cooked rice or noodles for a colorful and nutritious meal.

These Rainbow Diet recipes not only offer a visual feast but also provide a wide range of vitamins, minerals, and antioxidants to support your overall health and well-being. Enjoy the spectrum of flavors and nutrients that nature has to offer!

healthy food on a plate with lots of colors

For more colorful meals, check these out:

Rainbow diet chart

If you want to try to make a plan to eat every color every day, check out this rainbow food chart. It will help you come up with new ideas that you might not have thought of before. We have used it to improve the range of what we are eating and it’s helped us a ton! My wife is very smart and keeps trying to add health to our life. I appreciate that effort so much.

healthy variety of food on a board

Rainbow diet meal plan

Here’s a sample one-day Rainbow Diet meal plan incorporating a variety of colorful fruits and vegetables:

Breakfast: Rainbow Fruit Smoothie Bowl

  • Ingredients: Frozen strawberries (red), mango (yellow), kiwi (green), blueberries (blue), banana (yellow), spinach (green), Greek yogurt (white), granola (brown), shredded coconut (white)
  • Instructions: Blend strawberries, mango, banana, spinach, and Greek yogurt until smooth. Pour into a bowl and top with sliced kiwi, blueberries, granola, and shredded coconut.

Morning Snack: Bell Pepper and Hummus

  • Ingredients: Red, orange, and yellow bell peppers (red, orange, yellow), hummus (white)
  • Instructions: Slice bell peppers into strips and serve with hummus for dipping.

Lunch: Rainbow Veggie Wrap

  • Ingredients: Whole wheat tortilla (brown), hummus (white), shredded carrots (orange), spinach (green), red bell pepper slices (red), cucumber slices (green), avocado slices (green), alfalfa sprouts (green), feta cheese (white)
  • Instructions: Spread hummus on a whole wheat tortilla. Layer with shredded carrots, spinach leaves, bell pepper slices, cucumber slices, avocado slices, alfalfa sprouts, and crumbled feta cheese. Roll up the tortilla and slice into wraps.

Afternoon Snack: Rainbow Snack Platter

  • Ingredients: Cherry tomatoes (red), carrot sticks (orange), yellow bell pepper slices (yellow), cucumber slices (green), blueberries (blue), grapes (purple)
  • Instructions: Arrange a variety of colorful fruits and vegetables on a platter and serve with a side of Greek yogurt dip.

Dinner: Rainbow Quinoa Salad with Grilled Chicken

  • Ingredients: Cooked quinoa (white), grilled chicken breast (white), cherry tomatoes (red), shredded carrots (orange), yellow bell pepper slices (yellow), steamed broccoli florets (green), red cabbage slices (purple), avocado slices (green), lemon vinaigrette dressing
  • Instructions: In a large bowl, toss together cooked quinoa, grilled chicken breast, cherry tomatoes, shredded carrots, yellow bell pepper slices, steamed broccoli florets, red cabbage slices, and avocado slices. Drizzle with lemon vinaigrette dressing before serving.

Evening Snack: Rainbow Fruit Salad

  • Ingredients: Strawberries (red), oranges (orange), pineapple chunks (yellow), kiwi slices (green), blueberries (blue), grapes (purple)
  • Instructions: Combine sliced strawberries, oranges, pineapple chunks, kiwi slices, blueberries, and grapes in a bowl to create a colorful fruit salad.

Remember to drink plenty of water throughout the day to stay hydrated and support digestion. Adjust portion sizes based on your individual calorie and nutrient needs. Enjoy your Rainbow Diet meal plan!

7 day rainbow diet

If you want even more inspiration, here’s a seven-day Rainbow Diet meal plan that incorporates a variety of colorful fruits and vegetables:

Day 1:

  • Breakfast: Rainbow Fruit Smoothie Bowl
  • Snack: Bell Pepper and Hummus
  • Lunch: Rainbow Veggie Wrap
  • Snack: Rainbow Snack Platter
  • Dinner: Rainbow Quinoa Salad with Grilled Chicken
  • Snack: Rainbow Fruit Salad

Day 2:

  • Breakfast: Spinach and Tomato Omelette with Whole Wheat Toast
  • Snack: Carrot Sticks and Greek Yogurt Dip
  • Lunch: Rainbow Salad with Tuna (mixed greens, cherry tomatoes, shredded carrots, yellow bell peppers, cucumber slices, canned tuna, balsamic vinaigrette)
  • Snack: Blueberry and Almond Smoothie
  • Dinner: Grilled Salmon with Steamed Asparagus and Roasted Purple Potatoes
  • Snack: Sliced Strawberries with Cottage Cheese

Day 3:

  • Breakfast: Rainbow Chia Pudding (made with chia seeds, almond milk, strawberries, mango, kiwi, and blueberries)
  • Snack: Celery Sticks with Peanut Butter
  • Lunch: Rainbow Veggie Stir-Fry with Tofu (broccoli, bell peppers, carrots, snap peas, red cabbage, tofu, soy sauce, garlic, ginger, sesame oil, served over brown rice)
  • Snack: Sliced Apple with Cinnamon
  • Dinner: Quinoa Stuffed Bell Peppers (quinoa, black beans, corn, tomatoes, onions, spices, topped with avocado)
  • Snack: Mixed Berries Parfait with Greek Yogurt and Granola

Day 4:

  • Breakfast: Acai Bowl topped with Mixed Berries, Banana Slices, and Coconut Flakes
  • Snack: Orange Slices and Almonds
  • Lunch: Rainbow Veggie Sushi Rolls (sushi rice, nori seaweed, cucumber, carrot, avocado, bell pepper, mango)
  • Snack: Edamame
  • Dinner: Rainbow Lentil Soup (made with red lentils, tomatoes, carrots, celery, spinach, turmeric, cumin)
  • Snack: Watermelon Cubes

Day 5:

  • Breakfast: Greek Yogurt Parfait with Layers of Granola, Strawberries, Blueberries, and Honey
  • Snack: Roasted Beet Hummus with Whole Grain Crackers
  • Lunch: Rainbow Quinoa Bowl (cooked quinoa, roasted sweet potato cubes, steamed broccoli florets, shredded red cabbage, chickpeas, tahini dressing)
  • Snack: Pineapple and Cottage Cheese
  • Dinner: Baked Cod with Mango Salsa, served with Sautéed Green Beans and Wild Rice
  • Snack: Mixed Fruit Skewers (strawberries, pineapple, grapes)

Day 6:

  • Breakfast: Rainbow Smoothie (blend spinach, banana, pineapple, mango, and coconut water)
  • Snack: Trail Mix (almonds, cashews, pumpkin seeds, dried cranberries)
  • Lunch: Rainbow Caprese Salad (sliced tomatoes, fresh mozzarella, basil leaves, drizzled with balsamic glaze)
  • Snack: Sliced Peppers with Ranch Dip
  • Dinner: Rainbow Vegetable Curry with Quinoa (curry sauce with coconut milk, mixed vegetables such as bell peppers, carrots, peas, and cauliflower)
  • Snack: Mango Sorbet

Day 7:

  • Breakfast: Whole Grain Pancakes with Mixed Berry Compote
  • Snack: Greek Yogurt with Pomegranate Seeds
  • Lunch: Rainbow Buddha Bowl (base of mixed greens, topped with roasted sweet potatoes, avocado slices, shredded carrots, cucumber slices, chickpeas, and tahini dressing)
  • Snack: Apricot and Cashew Energy Bites
  • Dinner: Grilled Chicken with Rainbow Salad (mixed greens, cherry tomatoes, shredded carrots, bell peppers, cucumber, feta cheese, vinaigrette dressing)
  • Snack: Dark Chocolate Covered Strawberries

I hope this has inspired you to try some new things. You don’t have to add them all in at one time, but keep trying to improve your habits until you are feeling better and better. For more meals with vegetables and healthy habit ideas, check these out: