How to Plan Colorful, Nutrient-Rich Meals Easily

How to Create a Balanced Meal Plan:

Ensuring Nutritional Variety

When it comes to healthy eating, balance is key—but what does that really mean?

One simple way to measure nutritional variety is by looking at your plate. If the only colors you see are brown and white, it’s time to rethink your meals. A truly balanced meal includes a rainbow of plant-based foods, ensuring your body gets the wide range of nutrients it needs to thrive.

Why Color Matters in Meal Planning

Different colors in fruits and vegetables indicate different phytonutrients, each with unique benefits:

• Red (tomatoes, peppers): rich in lycopene for heart health

• Orange/Yellow (carrots, squash): high in beta-carotene and Vitamin C

• Green (spinach, broccoli): packed with folate, fiber, and iron

• Purple/Blue (eggplant, berries): loaded with antioxidants for brain health

• White/Tan (cauliflower, onions): support immune function

The more colors on your plate, the more diverse the nutrient intake—helping your body function at its best.

Keep It Simple

You don’t have to prepare elaborate meals to get balanced nutrition. Here are a few practical tips:

• Build your plate with at least 3 different colors at each meal

• Use batch cooking to roast a variety of vegetables for the week

• Add one new veggie or plant-based food each week

• Don’t overthink it—just aim for more color and more plants

Meal Planning with Variety Built In

If you need a little help getting started, my Summer Meal Planning Guide is perfect for you! It includes:

✅ 20 fresh, family-approved dinner recipes
✅ A full weekly shopping list to save you time
✅ Plant-rich, colorful meals that fuel your body and mind
✅ Simple ideas to eliminate dinnertime stress

Even though the guide focuses on dinner, the variety of veggies included ensures you’re getting the nutritional diversity your body craves.

Your meals should nourish and energize—not overwhelm. Focus on adding color, keeping it simple, and feeding your family well without stress.