The Rainbow Diet: Foods, Menus, FAQs, and Recipes

the rainbow diet

Everything you need to know about the Rainbow Diet plan including foods, to eat, menus, FAQs, shopping lists, and more. 

The Rainbow Diet is a healthy diet that instead of limiting your food choices and cut foods out of your diet, instead encourages you to include fruits and vegetables that are red, orange, yellow, green, and purple, essentially the colors of the rainbow. The mantra of this diet is “eat the rainbow”.

What is the Rainbow Diet Plan?

The idea behind the diet is that fruits and vegetables contain specific nutrients that are great for your health and help with biological stress and also reduce inflammation throughout your body. Biological stress affects your body cells by causing unstable atoms or free radicals, these free radicals can damage the cells in your body causing illness and aging. The antioxidants that you get from eating foods included in the rainbow diet foods help the body to neutralize free radicals and stop them from damaging cells.

Other benefits of the Rainbow Diet include fiber and other nutrients from plants. Fiber helps with your digestion and the nutrients act as a probiotic with keeps your gut healthy.

The best way to incorporate the Rainbow Diet is to add fresh or frozen fruits and vegetables into every meal. The goal is to eat around thirty different fruits and vegetables into your diet each week. At first, it might seem like a lot but there are food guides, books, and apps, that can help you make sure you are eating enough fruits and vegetables.

Foods to Eat on the Rainbow Diet

Here is a complete list of what foods to eat on the Rainbow Diet. Each list is broken down by color and how each color can greatly improve your overall health.

List of Red Fruits and Vegetables

Red fruits and vegetables are high in antioxidants and also have anti-inflammatory molecules to help reduce inflammation and reduce biological stress. They also contain lycopene which is linked to help with lowering the risk of cancers and heart attacks.

Red Fruits

  • Apples (red)
  • Blood oranges
  • Cherries
  • Cranberries
  • Nectarines
  • Pink grapefruit
  • Pomegranate
  • Raspberries
  • Red pears
  • Red plums
  • Strawberries
  • Watermelon

Red Vegetables

  • Beetroot
  • Bell pepper (red)
  • Cabbage (red)
  • Red jalapeno pepper
  • Onion (red)
  • Red potato
  • Tomatoes

List of Orange Fruits and Vegetables

Orange fruits and vegetables are similar to red fruits and vegetables in their nutrients. The nutrients typically found in these vegetables can convert into Vitamin A. These fruits and vegetables also great to help support reproductive health in both women and men.

Orange Fruits

  • Apricots
  • Blood orange
  • Cantaloupe
  • Mango
  • Nectarine
  • Oranges
  • Papaya
  • Passionfruit
  • Peach

Orange Vegetables

  • Carrots
  • Bell pepper (orange)
  • Pumpkin
  • Turmeric
  • Sweet potatoes
  • Yams

List of Yellow Fruits and Vegetables

Eating yellow fruits and vegetables is great for your digestive health including helping your body produce bacteria enzymes to help with your gut. These fruits are also great for eye health.

Yellow Fruits

  • Apples (Golden)
  • Asian Pears
  • Bananas
  • Lemons
  • Pineapple
  • Starfruit

Yellow Vegetables

  • Bell pepper (yellow)
  • Chickpeas
  • Corn
  • Ginger
  • Lentils
  • Potatoes (yellow)
  • Onions (yellow)
  • Squash (acorn, butternut, summer, winter)

List of Green Fruits and Vegetables

Green fruits and vegetables are good for protecting your cardiovascular system from oxidative stress. Oxidative stress can cause high blood pressure and heart diseases. Green vegetables are also powerhouses of nutrients; they are packed with folic acid, vitamin K, and omega-3 fatty acids.

Green Fruits

  • Apples (green)
  • Grapes (green)
  • Green tea
  • Kiwi
  • Limes
  • Olives
  • Pears

Green Vegetables

  • Artichokes
  • Avocado
  • Bell peppers (green)
  • Broccoli
  • Cabbage
  • Celery
  • Edamame
  • Green beans
  • Green peas
  • Kale
  • Spinach
  • Okra

List of Purple Fruits and Vegetables

Purples fruits and vegetables are full of nutrients that your body needs to help keep your body healthy. They are also full of antioxidants and can help with certain cancers, arthritis, neurological diseases, and brain function.

Purple Fruits

  • Blackberries
  • Blueberries
  • Figs
  • Grapes (purple)
  • Plums
  • Prunes
  • Raisins

Purple Vegetables

  • Beetroot
  • Bell peppers (purple)
  • Carrots (purple)
  • Cauliflower (purple)
  • Kale (purple)
  • Potatoes (purple)
  • Turnips

List of White Fruits and Vegetables

Eating white fruits and vegetables can lower your cholesterol, boost your immune system, help to clean your kidneys and remove toxins from your body, and help with keeping your guy healthy.

White Fruits

  • Bananas
  • Peaches (white)
  • Pears (brown)

White Vegetables

  • Beans (whites)
  • Cauliflower
  • Onions (white)
  • Garlic
  • Jicama
  • Leeks
  • Parsnips
  • Potatoes (white)
  • Mushrooms

Download our free checklists with a complete list of all the Rainbow Diets Food.

Foods and Drinks Not to Eat and Drink

There are no food restrictions when it comes to this diet instead make sure you are consuming and filling your plate with at least one to two fruits or vegetables with each meal and one fruit or vegetables with each snack. The goal is to eat 30 different fruits and vegetables per week and to lean towards making healthy choices at mealtimes.

The Rainbow Diet Menu Sample Menu (One Week)

Here’s a Rainbow Diet example menu for one week. You can look on Pinterest for tons of healthy fruit and vegetable recipes and you can also purchase the book, The Rainbow Diet by the founder of the Rainbow Diet, Dr. Deanna Minich. This menu below is a really simple one just to get you started. 


  • Breakfast: an egg omelet with onion, orange bell peppers, and mushrooms
  • Lunch: chicken breast and green beans 
  • Snack: a banana
  • Dinner: whole-grain pizza flatbread with tomatoes, olives, and low-fat cheese as toppings


  • Breakfast: oatmeal with blueberries and strawberries
  • Lunch: a rainbow salad with lots of veggies
  • Snack: carrots and hummus
  • Dinner: salmon and a side of asparagus


  • Breakfast: a cup of greek yogurt with blueberries, kiwi, and strawberries
  • Lunch: whole-grain sandwich with grilled vegetables, such as eggplant, zucchini, bell pepper, and onion
  • Snack: an apple with peanut butter
  • Dinner: stir-fry, your choice of meat, with a mix of vegetables


  • Breakfast: a breakfast sandwich with eggs, tomatoes, avocado, and lettuce
  • Lunch: a rainbow salad with lots of veggies
  • Snack: red grapes and cheese
  • Dinner: whole -wheat pasta with shrimp and asparagus


  • Breakfast: a smoothie with bananas, mango, and strawberries
  • Lunch: tuna salad and an avocado 
  • Snack: celery with peanut butter
  • Dinner: fish, couscous, and roasted vegetables


  • Breakfast: blueberry pancakes
  • Lunch: avocado on whole-wheat toast
  • Snack: a banana
  • Dinner: steak with fresh vegetables


  • Breakfast: an egg omelet with onion, red bell peppers, and mushrooms
  • Lunch: flatbread pizza with mushrooms, onion, and green bell peppers
  • Snack: broccoli and dip
  • Dinner: salmon and grilled vegetables 


Thank you for reading our guide on the Rainbow Diet. Please feel free to download and use our free embedded checklists. This will be helpful when creating your menus and making your grocery shopping list.