Eat the Rainbow Plant Based Meal Plan
By Team Dirty
Feb 4, 2022
Eat the Rainbow is an adventure of a Meal Plan with a full spectrum of flavorful and good-for-you plant based recipes. All of our Meal Plans and recipes are deliciously free of meat, dairy, eggs, oil, and highly processed ingredients.
Eat the Rainbow: a colorful party party of nutrient diversity
Eat the Rainbow covers all the bases with a beautiful blend of different colors of whole foods. Color can indicate which vitamins, nutrients, and phytochemicals are inside whole plant ingredients. Eating a wide range of colorful plants provides the most nutrient diversity which keeps us healthy, happy, and moving. Team Dirty has already done the work of planning for you. All you have to do to get the benefits of a whole food plant based diet is batch and eat!
“Colorful foods are often healthier because they contain antioxidant pigments, whether it’s the beta-carotene that makes carrots and sweet potatoes orange, the lycopene antioxidant pigment that makes tomatoes red, or the anthocyanin pigments that make blueberries blue. The colors are the antioxidants.”Dr. Michael Greger
When you eat a nutrient-diverse whole food plant based diet, you literally eat the rainbow. This is one reason why eating this way sparks so much joy—it’s fun to cook and eat naturally bright-colored food, and the colors help the body heal and thrive.
Tomatoes, red peppers, and red cabbage contain lycopene which also helps protect against cell damage and studies indicate it may prevent certain cancers and heart disease. These benefits can be found in the Avo-Kraut Toast and Rainbow Salad Bowl.
Orange and Yellow
Carotenoids can be found in ingredients like yellow peppers and carrots. They’re antioxidants that promote healthy hormone production and eye health. Several meals from the Gourmet Plan feature these ingredients, including the Stir Fried Veggie Millet and Marinated Sauerkraut Salad.
Green plants like bok choy, spring greens, and cucumbers contain many phytonutrients and antioxidants. Chlorophyll is one such phytonutrient that helps your body heal itself and increases energy. There are lots of green plants to be found in this plan, like in the Turmeric Navy Bean Stuffed Pita with Fresh Pear Slices.
Blue and Purple
Blueberries, beets, and red cabbage contain anthocyanin, an antioxidant that helps protect against cancer, inflammation, and promotes heart health. We’ve got you covered with the Stir Fried Veggie Millet and Rainbow Salad Bowl.
Foods like garlic, onions, and potatoes contain anthoxanthin which protects against cell damage and inflammation. You’ll find these ingredients in the Sweet and Tangy Baked Beans and the Smoky Potato Corn Chowder.
Are you ready for a technicolor adventure of Eat the Rainbow recipes? These plans are available in your classroom right now. Not a member? Become one and you’ll get access to these and over 200 other Meal Plans right away.
#Eat The Rainbow
Gourmet Plant Based Menu
Simple Eat the Rainbow
Our Simple plans are inspired by their Gourmet counterparts. They also have tons of nutrient diversity, are free of animal products, oil, and highly processed ingredients, and have the added benefit of being gluten-free.
SimpleEat the Rainbow has the spectrum covered with meals like Sweet & Tangy Baked Beans on Toast with Mixed Berries, Roasted Rainbow Veggie & Black Bean Tacos, and a Beautiful Big Ass Salad.
Gluten-free meals in this plan include:
- Sweet & Tangy Baked Beans on Toast with Mixed Berries
- Buffalo Ranch Bowl
- Smoky Potato Corn Chowder with Walnut Parm
- Roasted Rainbow Veggie & Black Bean Tacos
- Beautiful Big Ass Salad
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