Wednesday, March 15, 2017

4 Day Color-packed Vegan Menu Reveal

Tips to Help You Eat More Fruit and Veggies
Lentil Stew with Ginger Spiced Chickpeas and Brown Rice

Most people I know have heard it’s healthy to eat the rainbow by munching on at least 5-9 servings of color-rich fruits and veggies per day. 

This post provides pictures and ideas about ways to include more delicious produce-packed fresh food combinations that are varied, healthy, and color-packed.

Post updated 2/16/2023

My photo essay, 4 Day Color-packed Vegan Menu Reveal shows you how easy it is to incorporate delicious, nutritious vegan foods into breakfasts, lunches, and dinners. 

I cook with my eyes as well as my other senses to bring you brightly colored veggies and fruits that are healthy, tasty, and easy to prepare. 

Note: any vegetable, fruit, legume, bean, nut, seed, or whole grain mentioned in this post is organic. I buy, grow, and eat organic fruits and vegetables. This designation assures the produce hasn’t been genetically modified (NO GMO’S), is not grown in soil, fertilized, or sprayed with toxic chemicals or pesticides, and the integrity of the plant is maintained and its innate nourishing, healing qualities are left intact.  

Green Lentils, Carrots, Red Cabbage, Celery, Minced Garlic, Ginger, Cumin, Pepper

The pictures above are just a sample of what follows.

Plan vegan meals with care, and you'll reap BIG rewards. 

There are so many vegetables and fruits in the world to choose from, you'll never get tired of eating them. 

Make sure your meals contain an assortment of produce, whole grains, legumes, nuts, seeds, and beans.

Eating a variety of the nutrients you need, helps you stay healthy, happy, and improve the quality of your life.

Plant-based recipes can have added flavor and increased health benefits, when you use lively herbs and spices for seasoning

Vegan dishes are cost effective and eating this way gives you pep and energy to spare.

See Important Reasons Why I Eat Whole Food Plant-based Foods

To Live Longer

To Live Happier

To Live Stronger

To Maintain Healthy Weight Without Dieting

To Be Kind to Animals and the Planet

To Prevent Diabetes, Heart Disease, Cancer, and Stroke

To Eat Delicious, Nutritious Food

To Keep Life Simple

Day 1

Steel Cut Oatmeal with Blueberries

Vegan Quinoa Salad
Tri-color Quinoa, Red Pepper, Carrots, Asparagus, Romaine, and Red Cabbage Salad

colorful  pinto beans and chard dish
 Pinto Beans and Chard Dish, Fresh Tomato Sauce and Italian Seasonings

Day 2

Pearled Barley, Sliced Banana, and Ceylon Cinnamon

Tips to Help You Eat More Fruit and Veggies
Lentil Stew with Ginger Spiced Chickpeas and Brown Rice

Romaine Salad with Sprouted Mung Beans, Red Beans, Squash, Beets

Day 3

Red Grapefruit Salad with Organic Raisins and Mint

Buckwheat Pancakes

Massaged Kale Salad
Massaged Kale Salad recipe

Scrambled Tofu and Veggies
Tofu Scramble with Red Potatoes, Zucchini, on a bed of Tossed Greens

Day 4

Sweet Potato, Avocado, Black Bean Enchilada with Mole Sauce, Corn Chips and Salad

Napa Cabbage Stir Fry
Napa Cabbage Stir-fry, Carrots, Mushrooms, Onions with Miso/Ginger Flavored Sauce

Tempeh Salad on Collard Wrap
Tempeh Salad, shown on an open collard wrap

*Key Information: The Academy of Nutrition and Dietetics (AND) official position on a vegan eating plan advises that an appropriately planned vegan diet is best for reducing the risk and treating illness such as heart disease, hypertension, some forms of cancer, and type 2 diabetes. Their research shows that vegan diets were found effective at promoting a lower body mass index (BMI), are more environmentally friendly than other diets, and safe for people in all stages of life-including athletes, pregnant women, children, and older athletes. 

Read More About a Plant-based Lifestyle:

Please share your ideas, comment on mine, or ask questions about meal planning and/or ways to add more veggies and fruits to your meals. 

I'd love to hear from you and appreciate your support. Please don't put links in your comments, as I won't publish them that way.
Thanks for understanding.

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  1. Hi Nancy,
    What a colorful and tantalizing array of delicious and healthy meals and recipes. I love the salad with the Massaged Kale Salad with Sweet Potatoes, Squash, Beets, Red Pepper, Onion, but they all look really great. Sharing on google, twitter & pinning! Have a healthy, happy & blessed day!

    1. Thanks Marla. Appreciate the comment and support. Wishing you the very best today!

  2. This food looks BEAUTIFUL!

    So glad you dropped by my blog & let me know about your colorful post! : )

  3. This sounds amazing! Thanks so much for linking up at Sunday Fitness & food, Pinned!

    1. Thanks +Angela Campos! I appreciate the support and encouragement. Thank you for hosting and wishing you a fun weekend.

  4. Great post - I try to eat a rainbow though sometimes I don't make it