Who would have thought that all of those lucky charm commercials were right? You should really taste the rainbow in life. That’s pretty much the only thing they were right about though - that cereal in general is packed full of BS and not the kind of rainbow I’m talking about. Im talking about eating a colorful diet packed full of goodness!

So many people are super concerned with not getting enough nutrients and protein while on a plant based diet. It’s a bit confusing to think about why that would be a concern while only on a plant based diet. In general in our country, a lot of people are malnourished and not getting the nutrients they need on any “diet”. The stigma with plant based or “veganism” needs to change, but that’s for another blog post.

The best way to ensure that you’re getting the nutrients you need is to eat the rainbow. Literally. Getting as many colors on your plate at every meal will ensure you are benefiting from what nature has to offer. The phytochemicals in plants are what cause their colors, that when consumed by people can enhance the immune system, prevent aging and provide antioxidants just to name a few. Every color or phytochemical in food has a different purpose in nourishing our cells. For instance, yellow veggies and fruits are packed with beta-carotene that help support the health of your skin and your immune system. Purple veggies and fruits have anthocyanin that have antioxidants and protect your eyesight.

Using all of these colors or phytochemicals together will give all different systems the support they need to stay healthy and strong. Its the fuel to keep you going!

While eating a super colorful diet filled with veggies, fruits, nuts, seeds, grains and legumes, protein will be the last thing that you’ll need to worry about! Did you know that sunflower seeds actually have more protein than beans? Eating an array of plants will ensure that you not only get all of your nutrients (including protein) but also ensures that you don’t get bored with your plate and will help you grow you palate to eat and actually enjoy an array of colorful fruits and veggies.

The best place to start is to have some fun while grocery shopping or looking for recipes. Try to get at least 4 different colors in every single meal you eat! This can apply to plant based eaters and meat eaters alike. Try for at least one week to have the 4 color rule and see how you feel after! I would love to hear it as well!

This week there is all sorts of bright colors and flavors going into this meal plan. Lentils are highlighted as they are my absolute favorite plant based source of protein!

Download this weeks shopping list here.


  1. Celestial Strawberry Juice.

    Get ready for a powerhouse juice to start your day! This juice is ridiculously packed with things your body craves and needs! The strawberries are aid in heart health and are anti-inflammatory, while the beets boost brain power, making this the perfect blend for your morning.

    This juice is perfect for spring, as strawberries have a short shelf life once they make it home to your fridge, making this is the perfect use for mushy or almost gone strawberries. I added in some beet too, not only because of the high juice yield you’ll get from it, but the flavor blends perfectly with strawberries.

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2. Rainbow Lentil Salad.

This salad has all the elements. Earthiness, sweetness, tanginess and lots of deliciousness! I love to use lentils anywhere and everywhere I can. They’re a great source of plant based protein and are packed with iron, both things that you need to be conscious of when eating a plant based diet.

You can make a big batch of lentils at the beginning of the week and use them in soups, salads like this one, burger patties, etc. They’re the most flavorful when cooked with veggie broth instead of water and when in a time crunch, look for sprouted lentils as they take less than half the time to cook!

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3. Sweet Potato Fries w/ Spicy Cashew Sauce.

Sweet potato baked fries are a perfect substitution and craving fix for those moments you really need some fries in your life! These are simple and have been my staple for years. Replacing the white potato with the sweet adds a supercharge of antioxidants, beta carotene, magnesium and vitamin C. Can your regular fries do all that? Not so much.

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4. Southwest Black Bean Burgers w/ Guac.

Who doesn’t love a good veggie burger? These are high in protein, super simple to make and incredibly flavorful. They’re great on a bun, with plant based cheese, in a wrap or wrapped up in collard greens like in this recipe! They make the perfect meal prep as you can make the burger patties ahead of time and cook them whenever you’re ready.



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Did you make this weeks meal prep?

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Leave your secret tips or questions in the comments below! I’ll do my best to answer every comment.


If you’re enjoying this program,
schedule a private health consultation with me to dive deeper into healing yourself with food!

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