Eat healthier and go more plantbased with my 7 Day Eat A Plantbased Rainbow Challenge, a delicious way to nourish and feel more energised this summer. Ditch the diets and restrictions, and enjoy well-balanced, plantbased recipes from a qualified Nutritionist. If you are on a mission to drop a few kilos, or simply want clean up your diet, this challenge is designed make eating healthy, quick and easy. Chopping boards ready? Let's make the goodness together...
Benefits Of Plantbased
A plantbased diet is based on eating from a menu of wholefoods derived from only plant and non-animal sources. Unlike veganism, the plantbased diet is a lot more flexible, and many people use it to lose weight, improve gut health and insulin resistance, or to simple to help clean up their diet. It's a fantastic way to eat more wholefoods, less sugar, and eliminate the processed foods in your diet.
For the purpose of this healthy eating challenge, going plantbased for a solid week will add a splash of colourful goodness to your plate. Every colour found in fruits and vegetables provides its own set of health benefits and essential nutrients. Think of these foods as like mini health boosters: reds for heart health, greens for detox, orange and yellows for glowing skin, and blue and purple hues for brain power. When consumed together, colourful fruits and veggies are an absolute powerhouse of vitamins, minerals. They also contain antioxidants which help boost energy, the immune system, support digestion, and keep you looking, and more importantly, feeling fantastic. All excellent reason to jump on board this free healthy eating challenge, geared to help you feel refreshed, and explore plantbased with ease.
How To Join The Challenge
Joining the 7 Day Eat A Plantbased Rainbow Challenge is as easy as putting your feet up to finish reading this blog post. It costs nothing, and is written by a qualified Nutritionist—that's me— you can trust to bring you wholefood goodness, and in only a few easy to follow steps.
bookmark this page: save this post for future reference and help you on the challenge
make a list: of the recipe suggestions and ideas you'll use for the challenge week
dive in feet first: following the prompts for each day—I promise they are as simple as
stay fully hydrated: by drinking 3 litres per day to support the increased fibre intake
join the community: over on Facebook to get guided support and more
That is basically it—all you need to do is follow this post as a guideline and start eating more plantbased from a wide variety of colourful fruits and vegetables. I've provided many helpful suggestions for each day which you can choose to directly follow, or use as inspiration for your own rainbow-coloured meals.
So, if you have picked a start date, and are ready to do this together, let's tuck into the plantbased goodness!
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The 7 Day Eat A Rainbow Challenge
How To Get Started On The 7-Day Challenge
Each day on the plantbased challenge, we are going to focus on a different colour of the rainbow, and consume fruits and vegetables of that particular pigment. As mentioned above, the different hues of produce provide an array of essential nutrients that your body needs to function it's best. I've already taken care of which foods to eat for you, so all you need to do is pick the week you intend to try the plantbased challenge, and then try out the plantbased menu suggestions in order of colour listed below. After the first week, you can choose to keep it going, or you mix and match these fruits and veggies however you like; get creative!
Day 1: Red
Boost Heart Health + Energy
On this first day of the plantbased challenge, we are going to focus on adding more red-coloured fruits, vegetables, and foods to the menu. Think tomatoes, raspberries, pomegranate and strawberries; these are all rich in essential nutrients like lycopene and anthocyanins, which help support heart health and increase energy. Experiment with the red-coloured fruits and vegetables that you already enjoy.
Morning Tonic
Start the day with lemon water upon rising, and enjoy a rooibos tea 30 minutes before breakfast. Rooibos herbal tea is nutritious and naturally, sugar-free and caffeine-free, making it ideal for those with a caffeine intolerance. It makes a great tonic first thing in the morning.
Red Breakfast Smoothie
Blend a red plantbased smoothie made with almond milk, vegan protein powder, beetroot, raspberries, small banana, chia seeds and ground ginger. Add all the smoothie ingredients to a high-powered blender, and process until smooth and creamy. Pour into a bowl or drink from a glass with a wide smoothie straw. If you prefer a more drinkable smoothie, omit the ice which makes it thicker, like soft-serve ice cream.
Red Lunch Salad Bowl
Create a delicious red, all-plantbased salad made from roasted red capsicum, shredded red cabbage, pomegranate seeds, finely chopped red onion, and Roma tomatoes. Add this mixture to a bowl of shredded spinach or kale, and sprinkle with crumbed vegan feta, a few cranberries, and seeds over the top. You can even make a vinaigrette dressing from smashed red berries, chia seeds and a mixture of 1 part balsamic vinegar and 2 parts olive oil—it's so good!
Red Dinner Danish Sandwich
Make Danish open-faced sandwiches called smørrebrød, from small pieces of sourdough bread topped with a smear of beetroot hummus, herbed vegan cheese spread, or smashed avocado. Then add reddish toppings such as sundried tomatoes, thinly sliced beetroot, roasted capsicums, strawberry slices, and fresh herbs on top to create a red-themed, plantbased meal.
Bedtime Tonic
Rooibos tea, the reddish herbal tea you enjoyed this morning, also has relaxing and soothing properties making it ideal before bed for a deep, sound sleep. The tea is naturally high in antioxidants, and helps digestion. Pour a cuppa 30 minutes after dinner or 1 hour prior to your bedtime.
Day 2: Orange & Yellow
Support Immunity + Skin Health
On day two of the plantbased challenge, we are going to focus on adding more orange and yellow-coloured fruits, and vegetables to the menu. These brightly coloured, plantbased foods are natural sources of essential vitamin C and beta-carotene, both of which support a healthy immune system and radiant, glowing skin.
Morning Tonic
Start the day with a potent vitamin C hit made from lemon and grapefruit infused water; drink upon rising to rehydrate first thing in the morning. Before or after breakfast, you can also enjoy a lemon ginger tea as a caffeine-free energy boost instead of coffee.
Orange-Yellow Breakfast Smoothie
Blend an orange, plantbased smoothie made with almond milk, vegan protein powder, carrot and mango, a small banana, chia seeds, 2-3 dates, and ground turmeric. Add all the smoothie ingredients to a high-powered blender, and process until smooth and creamy. Pour into a bowl or drink from a glass with a wide smoothie straw. If you prefer a more drinkable smoothie, omit the ice which makes it thicker, like soft-serve ice cream.
Orange-Yellow Lunch Glow Bowl
Create a delicious orange and yellow glow bowl made with roasted pumpkin or butternut squash, yellow capsicum, shredded carrots, diced peaches or mango, and yellow or orange cherry tomatoes. Add these ingredients to a bowl of shredded spinach or kale, and seasoned quinoa. Sprinkle pine nuts, fresh herbs and edible calendula flower over top to serve.
Orange-Yellow Dinner Baked Squash
Warm the oven and fill the hollowed out insides of orange and yellow capsicum or squash, with a herbed mixture of leftover quinoa, spiced chickpeas, finely chopped greens, and garlic seasoning. Bake until the vegetable shell is soft and tender, and the stuffing is piping hot. A drizzle of homemade tahini sauce made from tahini, olive oil, balsamic vinegar and garlic finishes this plantbased recipe off beautifully!
Bedtime Tonic
Chamomile is a herbal tea that has soothing properties and is often used as a digestive aid and to induce a deep, sound sleep. Enjoy a cuppa 30 minutes after dinner, or 1 hour prior to your bedtime.
Day 3: Green
Cleanse, Protect & Detox
Today is day three, and we are choosing green fruits, and vegetables to make up our plantbased meals of the day. Green foods are packed with nutrient-rich chlorophyll, essential vitamins, and minerals that help cleanse the body and reduce inflammation.
Morning Tonic
Start the day with a lemon water to wake up the digestive system and try a shot-sized glass of homemade green juice, a green blend or deeply nourishing spirulina. Before or after breakfast, you can also enjoy a green tea instead of coffee.
Green Breakfast Smoothie
Blend an quick and easy green plantbased smoothie made from almond milk, vegan protein powder, spinach, watercress, or kale greens, a small banana, kiwi fruit, green apple and fresh parsley. Add the smoothie ingredients to a high-powered blender, and process until smooth and creamy. Pour into a bowl or drink from a glass with a wide smoothie straw. If you prefer a more drinkable smoothie, omit the ice which makes it thicker, like soft-serve ice cream.
Green Lunch Glow Bowl
Prepare a deeply, nourishing green goddess glow bowl made with fresh avocado, raw broccoli, fresh pea sprouts, chopped celery, cucumbers, and fresh green beans. Add these to a bowl of shredded spinach or kale, and seasoned quinoa. Sprinkle vegan feta, almond flakes, fresh herbs, and a drizzle with a creamy, homemade avocado dressing.
Green Dinner Vegetable Noodles
Make a green pea pasta dish from whole wheat or low carb, zucchini noodles topped with a creamy, homemade pea sauce. To make, sauté green peas, finely cut onions, smashed garlic cloves, a pinch of seasonings with a few sprigs of fresh mint leaves. Once the pea mixture has broken down, add a little water, and simmer for 8-10 minutes. Add to a blender to be processed into a creamy sauce. Pour over pasta or spiralised noodles.
Bedtime Tonic
While not green perse, savour a warm cup of chamomile, a herbal tea that has soothing properties and is often used to induce a deep, sound sleep. Enjoy a cuppa 30 minutes after dinner, or 1 hour prior to your bedtime.
Day 4: Blue & Purple
Boost Brain Health + Longevity
Today is all about the blue and purple hued fruits and vegetables you can add to your diet. The colour blue in foods is rather rare in nature, and usually comes from a group of antioxidants known as anthocyanins. These help to fight oxidative stress and inflammation in the body, making them popular as an anti-ageing or superfood.
Morning Tonic
Start the day with lemon water upon rising and enjoy a blue butterfly tea 30 minutes before breakfast. This tea is great for older people who may wake with aches and pains as it can help reduce swelling. Butterfly pea tea can also help reduce stress and anxiety, promoting relaxation.
Blue-Purple Breakfast Smoothie
Blend a blue smoothie made with almond milk, vegan protein powder, acai, blueberries, blackberries, a small banana, and chia seeds. You can even add in a teaspoon or two of acai powder, blue spirulina, or butterfly pea tea (if you didn't have it for a tonic). Add all the smoothie ingredients to a high-powered blender, and process until smooth and creamy. Other breakfast recipe ideas include chia pudding or oatmeal tinted blue or purple with acai berry, spirulina or butterfly pea tea powder.
Blue-Purple Lunch Gourmet Hot Chips
With all this healthy eating you might be craving a little comfort food, and if you can find them, purple carrots and sweet potatoes make the most delicious air-fried hot chips or roast veggies. Today, enjoy a small handful of purple hot chips with a side salad topped with blue/purple fruits and veggies. Alternatively, try roasting the veggies if you are not a fan of chips. If you cannot find either purple vegetables local to you, make purple cabbage salad topped with fresh, purple grapes or prunes; include a small cup of black beans, and a few nuts and seeds.
Blue-Purple Dinner Vegetable Pasta Salad
Make a simple vegetable pasta salad for dinner with whole wheat pasta bowties or vegetable spiralised noodles. Add in the blue/purple hued veggies you can find, and include more common ones such as nutritious purple onion, shredded cabbage, roasted eggplant, and red-purple tinged leaf lettuce.
Bedtime Tonic
Tonight we're making a lavender moon milk by boiling your plant milk of choice with lavender tea or luna latte mix, and swirling in a few spices like cinnamon, anise and all-spice. Pour yourself a warm cuppa 30 minutes after dinner or 1 hour prior to your bedtime.
Day 5: Brown & White
Combine Colours For A Balanced Meal
On day five, it's time to bring in the more subtle colours of plantbased foods and focus on white and brown foods. Think veggies like cauliflower, fennel, garlic, kohlrabi, parsnips, white onions and potatoes, and mushrooms. White and brown vegetables tend to be naturally high in potassium, beta-glucans, lignans, and epigallocatechin gallate (EGCG). These nutrients support digestive and heart health, boost immunity and the metabolism.
Morning Tonic
Start the day with lemon water upon rising and enjoy a fennel tea 30 minutes after breakfast to aid digestion.
Brown-White Breakfast Vegan Scrambled Tofu
Serve up tofu as a vegan scrambled egg substitute. To make, season a block of firm tofu with turmeric (for the yellow egg colouring) and your favourite savory spice blend. Smash the tofu with the spices and add a tablespoon or two of nutritional yeast for added flavour and nutrients, then cook as you would regular eggs.
Brown-White Lunch Grain Bowl
Create a nutritious, high-fibre grain bowl made with shallow base of cooked quinoa and cauliflower rice, topped with roasted garlic, parsnips, and potatoes. Toss in a generous handful of fresh arugula and torn herbs, and scatter sunflower seeds over the top. Drizzle with tahini dressing or spicy peanut sauce.
Brown-White Dinner Cauliflower Pizza
Make a healthy, low carb, cauliflower pizza, and top with a rainbow of ingredients and plenty of greens; or try a baked potato stuffed with taco flavoured tofu. As you can see, white and brown vegetables provide a great base to main meals, and lots of sneaky plantbased nutrients.
Bedtime Tonic
Rooibos tea is a reddish herbal tea that has relaxing and soothing properties making it ideal before bed for a deep, sound sleep. Pour a cuppa 30 minutes after dinner and 2 hours prior to your bedtime.
Day 6: All The Rainbow
Combine Every Colour On Your Plate
On this second to last day of the challenge, I want to set you up for continued success on your own by encouraging you to go back and pick a few of the suggested plantbased recipe ideas that you made and enjoyed. Put them all together from breakfast to a bedtime tonic, and create your own colourful plantbased menu for the day. Many of the recipe ideas shared can easily be made in bulk, batch-cooked and meal prepped to provide not just one, but several quick and easy plantbased meals throughout the week. Experiment today to come up with your own plantbased meal menu and consider what you could meal prep to keep the plantbased challenge going strong into next week.
Morning Tonic
Which morning tonics have you enjoyed most? Other than preparing herbal teas or superfood shots, making infused water is great way to add extra nutrients to your day, and keep hydrated on a plantbased diet. You can easily make infused water ahead of time in a large glass jar and keep it in the fridge to enjoy for 2-3 days.
Rainbow Breakfast
The first meal of the day is always best served with a generous portion of plantbased protein to help balance blood sugar levels and reduce sugar and food cravings later in the day. Choose a rainbow recipe like smoothies, breakfast salads or toasties that provide a simple way to stuff as many colourful fruits or veggies into one meal as you can. Hydrated within 20 minutes afterwards with plain or infused water, or enjoy a nutritious herbal tea.
Rainbow Lunch
From salads, veggies rolls, and smoothies to fruit chia seed parfaits, veggie wraps or burgers, there countless plantbased recipes you can choose to enjoy for a healthy lunch that are rainbow coloured. Again, be sure to hydrate afterwards. When you eat more plants, you are also increasing your dietary fibre intake at the same time. Water and fibre are a dynamic duo and should always be paired together. Aim for 3 litres of water a day while eating a wholefood, plantbased diet.
Rainbow Dinner
There are so many plantbased dinner ideas that all include nutrient-dense, colourful fruits and veggies that you can choose from to make a healthy, plantbased dinner. Consider a cauliflower pizza base topped with lots of veggies, vegan cheese and fresh arugula, or try carrot or zucchini noodles smothered in a spicy, vegan bolognaise sauce. Make a healthy grain or buddha bowl using all kinds of colourful vegetables, roast your favourite root veggies and enjoy with a tangy peanut sauce, or make baked sweet potatoes stuffed with taco-flavoured beans and serve with mango salsa. The list goes on!
Bedtime Tonic
Of all the bedtime tonics you tried, enjoy your favourite tonight.
Day 7: Eat The Rainbow
Plan A Week Of Rainbow Meals
On this last day of the challenge, it's time for you to plan ahead and create a week of your own rainbow-coloured meals from plantbased recipes. Have a browse of my vegetarian meals on the recipe blog pages, or search places like Pinterest for your own ideas. Pull some of your favourites from this last week's suggestions to make up a colourful menu for the week ahead to keep the plantbased challenge going.
Morning Tonic
Start the day with a choice of rooibos, lemon infused water or herbal tea, green tea, or a superfood shot of spirulina or beet juice 30 minutes before breakfast.
Rainbow Breakfast
Blend several multi-coloured fruits and veggies into a quick and easy smoothie to consume a heap of nutrition into one main meal--a great start to the day! Make a breakfast salad and top with colourful fruit and veggies, or toss together a colourful fruit bowl with nuts, seeds, and vegan yoghurt. There are so many