Photo by Laney & Lu. (If you’re in the seacoast NH area you’ve got to go!)

What do I mean by “eat the rainbow”? Not Skittles, no. By “eat the rainbow” I mean eat a variety of produce that’s red, orange, yellow, blue, green, purple, and every color in between. Why? Because you’ll feel fan-flippin’-tastic. Have you ever felt sluggish during the day when your meals looked something like this:

Breakfast: egg sandwich

Lunch: deli sandwich or caesar salad

Dinner: spaghetti and meatballs

Now think about the nutrient variety in those meals. Hmmm. There may be a link. If you find yourself uninspired when it comes time to dine, and are looking to “eat the rainbow” read on.

Breakfast

There’s no doubt that some days require a hearty breakfast. But more likely than not, you’ve got a rest day sprinkled in here or there. On these lower activity days, try a salad for breakfast. “A salad? For breakfast? Ha,” you may be thinking. Hear me out! Breakfast salads CAN be loaded with nutrients, healthy fats, protein, and leave you feeling light and energized. How? Just mix and match the following. I think you’ll be amazed at what a fried egg can do.

Greens: kale, spinach, spring mix, arugula, fresh herbs, sprouts…

Veggie add-ons: carrots, [purple] cabbage, bell peppers, tomatoes, radishes…

Fats: avocados, nuts, seeds, healthy oils* (coconut oil, EVOO, ghee, avocado oil)…

Proteins: eggs, tempeh/tofu, beans, meats…

Extra credit probiotic boost: fermented veggies

*cook your protein in the oil or make a yummy dressing

Lunch

Smoothies and smoothie bowls are HUGE right now. And it makes sense, because they’re cold, refreshing, delicious, and a great way to eat the rainbow. Smoothies can be healthy, but you want to make sure you’re not just drinking a sugar bomb. You may feel great slurping it down, but give it a little time and you’ll be crashing hard. Balance out the sweet fruit with veggies, protein, and healthy fats and you’ve got yourself a nourishing lunch that won’t let you burn out. Experiment with some of these smoothie additions:

Fats: avocados, nuts/nut butters, seeds, coconut butter, MCT oil…

Proteins: yogurt, kefir, hempseeds, collagen peptides, grass-fed whey, egg white protein, sprouted grain or pea protein powders…

Veggies: cauliflower, sweet potato, pumpkin, greens (kale, spinach, etc.), carrots, zucchini…

Fruits: dark berries, goji berries, açai, banana…

Fiber: Chia seeds, flaxseeds…

Flavor boosts: vanilla extract, peppermint extract, ginger, cinnamon, cardamom, sea salt (brings out sweet flavors)…

Liquids: nut milk, grass-fed cow/sheep/goat milk, kefir, water, tea

Dinner

For dinner, keep it simple. A fun way to find colorful meal inspiration is through social media. There are countless Instagram and Facebook pages devoted to colorful, nutritional eating. A couple of my favorites are Finding Vegan and Oh She Glows.  A simple way to target these “eat the rainbow” accounts is to search for vegan or plant-based cooking pages. Then, if you want to, you can easily add an animal protein to your dish.

Happy rainbow munching!

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