{"id":80017,"date":"2025-07-21T13:16:25","date_gmt":"2025-07-21T13:16:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80017"},"modified":"2025-07-21T14:59:24","modified_gmt":"2025-07-21T14:59:24","slug":"rainbow-diet-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/","title":{"rendered":"Rainbow Diet Meal Plan: Your Daily Colorful Health Booster"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#What_Is_the_Rainbow_Diet_Plan\" >What Is the Rainbow Diet Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Breakfast\" >Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Snack\" >Snack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Lunch\" >Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Dinner\" >Dinner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#What_Are_the_Rules_of_a_Rainbow_Diet\" >What Are the Rules of a Rainbow Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Can_You_Lose_Weight_on_the_Rainbow_Diet\" >Can You Lose Weight on the Rainbow Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#What_Is_an_Example_of_a_Rainbow_Diet_Meal\" >What Is an Example of a Rainbow Diet Meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#How_to_Meal_Prep_a_Rainbow_Diet_Plan_Efficiently\" >How to Meal Prep a Rainbow Diet Plan Efficiently\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Do_white_foods_count_in_a_rainbow_diet\" >Do white foods count in a rainbow diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Can_you_follow_a_rainbow_diet_if_youre_allergic_to_some_colors\" >Can you follow a rainbow diet if you\u2019re allergic to some colors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#How_many_servings_per_color_group_daily\" >How many servings per color group daily?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#Does_frozen_produce_work_for_rainbow_meal_plans\" >Does frozen produce work for rainbow meal plans?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Eating healthily is cool, fun, and nutritious. Nature and humans have created a wide range of foods with vibrant colors, each of which brings its unique meaning and benefits to the product.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Rainbow_Diet_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re open to yellow, orange, purple, red, white, and green fruits and vegetables &#8211; a great mix to make you stronger, happier, and smarter.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This rainbow diet meal plan: your daily colorful health booster isn\u2019t another on-the-go commercial for hearty meals, it\u2019s a simple guide that reminds you of the importance of colorful foods and how they positively impact your well-being.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next time you\u2019re at the market or the grocery store, recall this review and pick something different. For example, instead of red bell peppers, choose yellow ones. This easy action can make a colorful difference.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is only one piece of advice out of many awesome tips listed below. Stay focused, read the review, eat a nutritious snack if you\u2019re hungry (you don\u2019t want to read it when you\u2019re starved), and fill your plate with a rainbow combination of killer foods.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Rainbow_Diet_Plan\"><\/span><b>What Is the Rainbow Diet Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, what\u2019s all the buzz around the rainbow diet meal plan? Before we move on to the top rainbow diet recipes, let\u2019s briefly recap the meaning of this diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The umbrella diet is a flexible eating style that requires eating fruits and vegetables in various colors throughout the day. Each color family of red, yellow, white, green, and blue-purple packs your body with essential nutrients, vitamins, and minerals. Different colors represent variety in flavor and nutritional profiles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can now understand that the rainbow diet plan is a structured program that contains daily foods in various colors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The purpose of this umbrella program is to add as many colors to your eating routine as possible. The more <a href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/\">foods of the rainbow plan<\/a> are added, the more health perks you can get.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out the simple umbrella recipes you can add to your 7-day rainbow diet meal plan.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Rainbow_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79374\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png\" alt=\"Rainbow Diet Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast\"><\/span><b>Breakfast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start your morning healthily with these 2 easy breakfast ideas.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit bowl with Greek yogurt: combine strawberries, blueberries, and kiwi, nestled in a creamy, rich yogurt.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calories: 176.5; protein: 9.4 grams; fat: 3.5 grams; carbs: 29.4 grams; fiber: 3.5 grams (<\/span><a href=\"https:\/\/www.snapcalorie.com\/nutrition\/fruit_bowl_with_greek_yogurt_nutrition.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg, avocado, tomato, and lettuce sandwich: crack and fry the egg. Peel the avocado and mash it. Add salt and pepper to the mixture. Slice the tomato. Assemble the sandwich with all the ingredients prepared.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calories: 388; protein: 17.0 grams; fat: 17.0 grams; carbs: 44.0 grams (<\/span><a href=\"https:\/\/fitia.app\/calories-nutritional-information\/egg-avocado-tomato-and-lettuce-sandwich-1207151\/?serving=serving-235-g\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack\"><\/span><b>Snack<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your snack matters. Filling it with hearty choices manifests a stronger body and better-managed hunger. Your best options are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grapes, strawberries, cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A green smoothie\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celery and melted cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli, carrots, and dip\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Edamame pods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blueberries and yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and berries<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Rainbow_Diet_Meal_Plan\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch\"><\/span><b>Lunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Baked chicken thighs with Brussels sprouts and sweet potato<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil spray<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 medium sweet potatoes (8 oz each), peeled and diced 3\/4-inch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 large chicken thighs, on the bone, with skin (7 ounces each)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons dried rosemary<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon garlic powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh black pepper, to taste<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat your oven to 425\u00b0F. Spray a baking dish with oil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the sweet potatoes in one side of the dish and the Brussels sprouts in the other. Drizzle olive oil on the vegetables and season with 3\/4 teaspoon salt, and add black pepper to taste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Season the chicken with salt, garlic powder, and rosemary.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the chicken thighs on top of the vegetables, skin side down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake for 25-30 minutes, set the chicken aside, and add the vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the chicken back in the dish, skin side up, and cook for 30 minutes more until the chicken skin is browned and the vegetables are roasted.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Nutrition per serving (1 thigh): Calories: 587; protein: 38.5 grams; fat: 34 grams; carbs: 33.5 grams; fiber: 8 grams (<\/span><a href=\"https:\/\/www.skinnytaste.com\/baked-chicken-thighs-with-brussels-sprouts-and-sweet-potato\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Rainbow_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79375\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png\" alt=\"Rainbow Diet Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Quinoa, kale, and eggplant bowl\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 large eggplant (about 500g\/1lb)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup uncooked quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup shredded kale leaves (about 4 large leaves)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil spray<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 teaspoons lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon extra virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pinch of salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muhammara (optional)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat your oven to 410\u00b0F.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slice the eggplant into thick slices. Arrange it on a baking tray, spray it generously with olive oil spray, and sprinkle with salt.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake the eggplant for 10-15 minutes on each side, until it is golden brown and tender.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring a pot of salted water to the boil. Add the uncooked quinoa and boil for 12 minutes. Drain in a sieve, then set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix the cooled quinoa with shredded kale, lemon juice, olive oil, and a little salt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve lemony quinoa and kale with grilled eggplant.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Nutrition per serving (recipe makes 2 servings): Calories: 356; protein: 10 grams; fat: 19 grams; carbs: 37 grams; fiber: 9 grams (<\/span><a href=\"https:\/\/quitegoodfood.co.nz\/quinoa-kale-eggplant-bowl-muhammara\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner\"><\/span><b>Dinner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Simple grilled salmon and vegetables<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium zucchini, halved lengthwise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bc pounds salmon fillet, cut into 4 portions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium red onion, cut into 1-inch wedges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 red, orange, or yellow bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup thinly sliced fresh basil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 lemon, cut into 4 wedges<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat your grill to medium-high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brush the peppers, zucchini, and onion with oil and sprinkle with salt. Sprinkle the salmon with pepper and the remaining 1\/4 teaspoon salt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the vegetables and the salmon pieces on the grill. Cook the vegetables for 4 to 6 minutes, turning once or twice per side. Cook the salmon, without turning, for 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roughly chop the cooled vegetables and toss them together in a large bowl.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remove the skin from the salmon fillets and serve alongside the vegetables.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garnish each serving with 1 tablespoon of basil and serve with a lemon wedge.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Nutrition per serving (recipe makes 4 servings): Calories: 281; protein: 30 grams; fat: 13 grams; carbs: 11 grams; fiber: 3 grams (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/266353\/simple-grilled-salmon-vegetables\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Rainbow_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79382\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png\" alt=\"Rainbow Diet Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Roasted chicken and winter squash over mixed greens<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ingredients:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 \u00bd pounds delicata or acorn squash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 pound boneless, skinless chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tablespoons extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 cups mixed salad greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon chopped fresh rosemary or 1 teaspoon dried<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons whole-grain mustard, divided<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cloves garlic, minced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 teaspoons grated parmesan cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon grated lemon zest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons lemon juice, divided<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd teaspoon salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon pure maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd teaspoons fresh thyme leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 teaspoons salted roasted pumpkin seeds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat your oven to 425 degrees F. Coat a large baking sheet with cooking spray.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cut the squash in half lengthwise and remove seeds. Cut crosswise into 1-inch slices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a large bowl, combine 1 tablespoon oil, garlic, 1\/2 teaspoon pepper, 1\/2 tablespoon mustard, rosemary, lemon zest, 1\/2 tablespoon lemon juice, and 1\/4 teaspoon salt.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the chicken and the squash and stir to coat. Arrange in a single layer in the pan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bake for 20 to 22 minutes, without stirring, until the squash browns and the chicken reaches an internal temperature of 165 degrees. Transfer the chicken to a cutting board and slice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a medium bowl, whisk 2 tablespoons of oil, thyme, 1\/2 tablespoon mustard, 1 1\/2 tablespoons lemon juice, maple syrup, the remaining 1\/2 teaspoon pepper, and 1\/4 teaspoon salt. Add the greens and toss to coat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Divide the greens among 4 serving plates. Top with the chicken and squash, parmesan, and pumpkin seeds.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Nutrition per serving (recipe makes 4 servings): Calories: 415; protein: 31 grams; fat: 17 grams; carbs: 39 grams; fiber: 7 grams (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/269122\/roasted-chicken-winter-squash-over-mixed-greens\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vegetarian-mediterranean-diet\/\">Vegetarian Mediterranean Diet: Your Blueprint for Daily Wellness<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Rules_of_a_Rainbow_Diet\"><\/span><b>What Are the Rules of a Rainbow Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main guidelines for the rainbow diet are described in many sources. Here are the basics that make your umbrella plate more colorful and nutritious:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Experiment with smoothies. Prepare your smoothies by mixing different colored fruits, vegetables, and berries.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shop locally. Buy food at the market or go to reputable sources to get the best-quality and most affordable products.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap your usual choices. Rather than purchasing a green pepper, grab a bag of multi-colored sweet peppers.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roast vegetables and enjoy. A whole range of shades is perfect for roasting: bell peppers with zucchini, sweet potatoes, and beets.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Give new recipes a shot. The plant-based foods list is so vast that you can pull off new dishes daily. Making the same food may be daunting. If you don\u2019t want to look for other recipes, swap some ingredients in recipes you\u2019re familiar with.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Snack well. Fruits and vegetables should become a part of your snacking routine. There are lots of great options for you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Purchase seasonal fruits and berries. Summer or fall are ideal times to buy fresh produce. Use this opportunity to get nutrient-dense, colorful foods. Frozen options are great for out-of-season nutrient-dense produce.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Your primary goal at this point is to jazz up your daily plate with all the colors possible. There are many salads, with both fruits and vegetables, and\/or bowls\/smoothies that you can spruce up your menus with.\u00a0<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_on_the_Rainbow_Diet\"><\/span><b>Can You Lose Weight on the Rainbow Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The weight loss process is a complex combination of calorie deficit, a balanced diet, good sleep, and an active lifestyle. Welcoming a rainbow diet meal plan for weight loss won\u2019t be effective if you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack good sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have constant stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Are always sedentary<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a lot of ultra-processed, sugary foods and beverages<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies have found increased fruit and vegetable intake to be associated with a reduced risk of obesity and several chronic diseases (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/13\/19\/3149#B32-foods-13-03149\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Fruits and vegetables are low in calories and high in fiber, which makes them filling. This can certainly be helpful when you want to reduce your calorie intake for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rainbow diet can simply become a part of your balanced diet. Eating fruits, vegetables, berries, nuts, lean meat, whole grains, healthy fats, and dairy could play a big role in your weight loss goals (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20044318\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight loss requires a calorie deficit, and eating more fruits and vegetables on the rainbow diet can be a helpful tool for achieving that.\u00a0<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Rainbow_Diet_Meal_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Example_of_a_Rainbow_Diet_Meal\"><\/span><b>What Is an Example of a Rainbow Diet Meal?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some samples of rainbow meals have been described in this review already. Scroll up to recall the best recipes. Other great options for you to try could be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A rainbow smoothie bowl with spinach, banana, mango, blueberries, and pumpkin seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A rainbow lunch could be a kale salad with roasted sweet potatoes, red peppers, and grilled chicken drizzled with olive oil.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A rainbow dinner could be whole-grain pasta with chicken, mushrooms, spinach, and tomatoes.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your rainbow diet <a href=\"https:\/\/betterme.world\/articles\/plant-based-foods-list\/\">food list<\/a> should contain all the options listed below. Read this, learn the benefits, and add the following foods to your daily meals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are 8 umbrella colored foods to make you feel and look amazing: red, orange, yellow, green, purple, white, brown, and blue.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/newsnetwork.mayoclinic.org\/discussion\/eat-the-rainbow-for-good-health\/\"><span style=\"font-weight: 400;\">MayoClinic<\/span><\/a><span style=\"font-weight: 400;\"> distinguishes the benefits of each color:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red fruits and vegetables<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Such colored foods tend to contain lycopene, which promotes heart health and may decrease prostate and breast cancer risk. It may also help prevent stroke and boost brain function. The main sources of lycopene are tomatoes, radishes, beets, cherries, red onions, strawberries, and red peppers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Orange and yellow fruits and vegetables<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Eating orange and yellow foods may help reduce the risk of heart disease and make your skin look better. Plus, due to carotenoids inside these products, you may strengthen the immune system and improve vision. Awesome sources of carotenoids are carrots, yellow peppers, bananas, oranges,\u00a0 winter squash, apricots, sweet potatoes, pineapple, mangoes, pumpkins, and peaches.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green fruits and vegetables<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Consuming green-based foods fills your body with isothiocyanates. Yes, they sound difficult, but you shouldn\u2019t underestimate them because they may help prevent cancer.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Such foods are also high in vitamin K, fiber, potassium, and antioxidants. Primary sources are spinach, broccoli, arugula, kiwis, kale, Brussels sprouts, avocados, green tea, asparagus, fresh green herbs, and artichokes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White and brown fruits and vegetables<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Who said eating mushrooms is bad? Like other white and brown fruits and vegetables, mushrooms include flavonoids and allicin, which have anti-tumor properties.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other benefits of eating such products could be cholesterol and blood pressure reduction, improved bone strength, and decreased risk of stomach cancer. The main sources are onions, mushrooms, leeks, cauliflower, and garlic.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blue and purple fruits and vegetables<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">These soothing colors contain anthocyanins and antioxidants, which may help your brain function and memory.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These foods may lower blood pressure and lower the risk of stroke and heart disease. Exceptional sources include eggplant, blueberries, plums,\u00a0 blackberries, figs, purple cabbage, and concord grapes (<\/span><a href=\"https:\/\/newsnetwork.mayoclinic.org\/discussion\/eat-the-rainbow-for-good-health\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/low-carb-no-sugar-diet\/\">Low-Carb No-Sugar Diet: How to Get Your Health Back on Track<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Meal_Prep_a_Rainbow_Diet_Plan_Efficiently\"><\/span><b>How to Meal Prep a Rainbow Diet Plan Efficiently\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are no special secrets to planning your daily meals smartly because all you can do at this point is evaluate how many colors and doses of fruits and vegetables you eat daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can set your own specific goals, such as trying to have at least two to three colored fruits and vegetables at each meal, including snacks, or buy new colored foods once per week to add diversity to your dishes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are 100% cushy recipes on each new product you purchase.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/healthy-meal-plan-with-grocery-list\/\">Healthy foods to eat every day<\/a> include fruits, whole grains, legumes, and vegetables, so feel free to enjoy them.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Rainbow_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71375\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_white_foods_count_in_a_rainbow_diet\"><\/span><strong>Do white foods count in a rainbow diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, white foods count in a rainbow diet. Onions, mushrooms, leeks, cauliflower, and garlic are killer options to tackle your recipes. They may offer benefits for your blood pressure and bone strength.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_follow_a_rainbow_diet_if_youre_allergic_to_some_colors\"><\/span><strong>Can you follow a rainbow diet if you\u2019re allergic to some colors?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can follow a <a href=\"https:\/\/betterme.world\/articles\/rainbow-diet\/\">rainbow diet<\/a> if you\u2019re allergic to certain colors because there are lots of alternatives to consider. Allergies often occur towards the products themselves and not the color. The only exception could be processed foods with color additives, but these are not the focus of the rainbow diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_servings_per_color_group_daily\"><\/span><strong>How many servings per color group daily?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Usually, one to two servings per color group daily should be enough. However, this doesn\u2019t mean that you must eat all the color groups throughout the day. Choose a few colors per day instead as it will be easier to stick to this routine. You can set any targets that feel achievable for you in regard to number of servings, colors, etc.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_frozen_produce_work_for_rainbow_meal_plans\"><\/span><strong>Does frozen produce work for rainbow meal plans?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, frozen produce also works for rainbow meal plans. Frozen fruits and vegetables also count and end up becoming awesome additions to your recipes (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). They are typically picked and frozen at peak nutritional quality, which makes them as nutrient-dense as (and sometimes more than) fresh produce.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Rainbow_Diet_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ve unlocked the easy rainbow diet meal plan: your daily colorful health booster. There are many other recipes you can pull off at home. The more diverse colors you use, the more benefits you get.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Different group colors contain different nutrients that are beneficial to your health, so feel free to include a variety of ingredients.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eating healthily is cool, fun, and nutritious. Nature and humans have created a wide range of foods with vibrant colors, each of which brings its unique meaning and benefits to the product.\u00a0 You\u2019re open to yellow, orange, purple, red, white, and green fruits and vegetables &#8211; a great mix to make you stronger, happier, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80029,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[45],"class_list":["post-80017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rainbow Diet Meal Plan: Your Daily Colorful Health Booster - BetterMe<\/title>\n<meta name=\"description\" content=\"What is the vibrant \u2605 RAINBOW DIET MEAL PLAN \u27a4? This review will help you find out. Read about a rainbow diet meal plan: your daily colorful health booster.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rainbow Diet Meal Plan: Your Daily Colorful Health Booster\" \/>\n<meta property=\"og:description\" content=\"What is the vibrant \u2605 RAINBOW DIET MEAL PLAN \u27a4? This review will help you find out. Read about a rainbow diet meal plan: your daily colorful health booster.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-21T14:59:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-254-rainbow-diet-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Rainbow Diet Meal Plan: Your Daily Colorful Health Booster\",\"dateModified\":\"2025-07-21T14:59:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/\"},\"wordCount\":2350,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/rainbow-diet-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-254-rainbow-diet-meal-plan.png\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Eating healthily is cool, fun, and nutritious. Nature and humans have created a wide range of foods with vibrant colors, each of which brings its unique meaning and benefits to the product.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You\u2019re open to yellow, orange, purple, red, white, and green fruits and vegetables - a great mix to make you stronger, happier, and smarter.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This rainbow diet meal plan: your daily colorful health booster isn\u2019t another on-the-go commercial for hearty meals, it\u2019s a simple guide that reminds you of the importance of colorful foods and how they positively impact your well-being.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Next time you\u2019re at the market or the grocery store, recall this review and pick something different. For example, instead of red bell peppers, choose yellow ones. This easy action can make a colorful difference.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is only one piece of advice out of many awesome tips listed below. Stay focused, read the review, eat a nutritious snack if you\u2019re hungry (you don\u2019t want to read it when you\u2019re starved), and fill your plate with a rainbow combination of killer foods.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Rainbow Diet Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">So, what\u2019s all the buzz around the rainbow diet meal plan? Before we move on to the top rainbow diet recipes, let\u2019s briefly recap the meaning of this diet.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The umbrella diet is a flexible eating style that requires eating fruits and vegetables in various colors throughout the day. 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Nature and humans have created a wide range of foods with vibrant colors, each of which brings its unique meaning and benefits to the product.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">You\u2019re open to yellow, orange, purple, red, white, and green fruits and vegetables - a great mix to make you stronger, happier, and smarter.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This rainbow diet meal plan: your daily colorful health booster isn\u2019t another on-the-go commercial for hearty meals, it\u2019s a simple guide that reminds you of the importance of colorful foods and how they positively impact your well-being.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Next time you\u2019re at the market or the grocery store, recall this review and pick something different. For example, instead of red bell peppers, choose yellow ones. This easy action can make a colorful difference.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is only one piece of advice out of many awesome tips listed below. Stay focused, read the review, eat a nutritious snack if you\u2019re hungry (you don\u2019t want to read it when you\u2019re starved), and fill your plate with a rainbow combination of killer foods.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Rainbow Diet Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">So, what\u2019s all the buzz around the rainbow diet meal plan? Before we move on to the top rainbow diet recipes, let\u2019s briefly recap the meaning of this diet.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The umbrella diet is a flexible eating style that requires eating fruits and vegetables in various colors throughout the day. Each color family of red, yellow, white, green, and blue-purple packs your body with essential nutrients, vitamins, and minerals. 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