If you're looking for an easy way to eat more fruits and vegetables, start with a bowl.
Bowls are one of the simplest meals you can make because they're incredibly flexible. A handful of leafy greens becomes a salad. Leftover quinoa becomes a grain bowl. Frozen fruit transforms into breakfast. A hearty chili turns into a complete meal with just a few fresh toppings.
They're also one of the easiest ways to naturally "eat the rainbow."
Different colored fruits and vegetables tend to provide different vitamins, minerals, fiber, and beneficial plant compounds. That doesn't mean every red fruit or green vegetable offers the same nutrients, but eating a wider variety of colorful plant foods is a practical way to bring more variety to your diet.
If you'd like to dive deeper into the science, check out what the research says about eating colorful foods and their benefits.
In the meantime, here are seven colorful bowl recipes that come together in about 10 minutes using simple ingredients and a few Plant Strong favorites.
Mediterranean Glow Bowl
Fresh, crunchy, and packed with colorful vegetables, this Mediterranean-inspired bowl is one of those meals that feels restaurant-worthy but takes just minutes to assemble. Chickpeas add satisfying plant protein and fiber, while a simple lemon tahini dressing brings everything together.
Ingredients
For the bowl
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Baby spinach
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Arugula
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Chickpeas
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Cherry tomatoes
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Cucumber
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Roasted red peppers
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Fresh dill
For the Lemon Tahini Dressing
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¼ cup tahini
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Juice of 1 lemon
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1 garlic clove, minced
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Pinch of salt
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2–3 tablespoons water
Directions
Arrange the spinach and arugula in a serving bowl.
Top with the chickpeas, tomatoes, cucumber, roasted peppers, and fresh dill.
Whisk together the tahini, lemon juice, garlic, salt, and water until smooth, adding additional water as needed until the dressing reaches a pourable consistency.
Drizzle over the bowl just before serving.
Easy swaps
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Swap parsley for dill.
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Add cooked quinoa if you'd like extra staying power.
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White beans work just as well as chickpeas.
Southwest Glow Bowl
This smoky grain bowl comes together in minutes thanks to Plant Strong Chunky Chipotle Chili. Fresh vegetables, creamy avocado, and a squeeze of lime brighten every bite.
Ingredients
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Cooked brown rice
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Shredded red cabbage
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Cherry tomatoes
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Charred corn
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Sliced avocado
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Fresh cilantro
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Lime wedges
Optional:
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Cashew queso (try this version from our Pizza Nachos recipe)
Directions
Warm the Chunky Chipotle Chili according to package directions.
Divide the brown rice between serving bowls and spoon the chili over the top.
Finish with the cabbage, tomatoes, corn, avocado, cilantro, and a squeeze of fresh lime.
If using cashew queso, drizzle lightly over the finished bowl.
Easy swaps
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Use quinoa instead of brown rice.
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Add diced bell peppers for even more color.
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Fresh pico de gallo works well in place of tomatoes.
Blueberry Lemon Overnight Oats
This make-ahead breakfast is one of the easiest ways to start the day with whole grains and fruit. Prep it the night before and breakfast is ready when you wake up.
Ingredients
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½ cup rolled oats
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½ cup Plant Strong Almond Milk
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1 tablespoon chia seeds
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Fresh blueberries
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Lemon zest
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Sliced almonds or Plant Strong Berry Almond Cereal
Optional
- A drizzle of maple syrup to sweeten
Directions
Combine the oats, almond milk, lemon zest, and chia seeds in a jar or bowl and stir well.
Cover and refrigerate overnight.
Before serving, top with the blueberries and sliced almonds or cereal.
Easy swaps
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Try raspberries or strawberries instead of blueberries.
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Walnuts or pecans work well in place of almonds.
Italian Glow Salad
This might be our favorite recipe in the collection.
Instead of traditional croutons, toasted pieces of our Pizza Kit crust add crunch and turn a simple salad into something a little unexpected. A quick tomato vinaigrette made with the Pizza Kit sauce ties everything together.
Ingredients
For the bowl
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Arugula
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Cherry tomatoes
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Cucumber
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Roasted red peppers
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Carrot ribbons
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Thinly sliced red onion
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Fresh basil
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Toasted Plant Strong Pizza Kit crust pieces
For the Tomato Vinaigrette
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¼ cup Plant Strong Pizza Sauce (or any tomato sauce)
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2 tablespoons balsamic vinegar
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1 tablespoon fresh lemon juice
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1 teaspoon Dijon mustard
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1 garlic clove, grated
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1–2 tablespoons water
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Freshly cracked black pepper
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Pinch of Italian seasoning
Directions
Toast the Pizza Kit crust until golden and crisp, then tear it into rustic bite-sized pieces.
Whisk together the vinaigrette ingredients.
Combine the vegetables in a large bowl, toss gently with the dressing, then finish with the basil and crispy Pizza Kit crust pieces just before serving.
Easy swaps
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Add white beans for extra protein.
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Use mixed greens instead of arugula.
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Finish with fresh oregano if you have it on hand.
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If you don't have our Pizza Kit, make homemade croutons out of stale bread instead.
Split Pea Glow Grain Bowl
Warm, comforting, and packed with colorful vegetables, this grain bowl is proof that convenience and nutrition can go hand in hand. Plant Strong Split Pea Stew provides a hearty base, while fresh vegetables and herbs add brightness, texture, and crunch.
Ingredients
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Cooked quinoa
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Shredded carrots
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Thinly sliced radishes
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Pea shoots
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Fresh dill
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Lemon wedges
Directions
Warm the Split Pea Stew according to package directions.
Spoon the quinoa into a serving bowl and top with the stew. Finish with the shredded carrots, radishes, pea shoots, fresh dill, and a squeeze of lemon just before serving.
Easy swaps
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Farro makes a great substitute for quinoa.
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Try microgreens if you can't find pea shoots.
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Add sliced cucumber for extra crunch.
Smoky Sweet Potato Glow Bowl
Sweet potatoes and black bean chili are a perfect pairing. This bowl combines roasted vegetables with fresh toppings for a meal that's hearty enough for dinner while still feeling bright and colorful.
Ingredients
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Roasted sweet potato cubes
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Plant Strong Black Bean Chili (or canned black beans)
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Baby kale
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Cherry tomatoes
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Sliced avocado
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Pickled red onion
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Pepitas
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Fresh cilantro
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Lime wedges
Directions
Roast the sweet potatoes until lightly caramelized.
Warm the Black Bean Chili according to package directions.
Fill a bowl with the roasted sweet potatoes and spoon the chili over the top. Finish with the kale, tomatoes, avocado, pickled onions, pepitas, cilantro, and a squeeze of fresh lime.
Easy swaps
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Brown rice works well if you don't have sweet potatoes prepared.
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Use spinach instead of kale.
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Swap pepitas for sunflower seeds.
Tropical Glow Smoothie Bowl
When it's too hot to cook, this smoothie bowl is the perfect solution. Naturally sweet fruit blends into a creamy base, while fresh toppings add texture and plenty of color.
Ingredients
For the smoothie
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Frozen mango
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Frozen pineapple
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Banana
For the toppings
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Kiwi
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Blueberries
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Hemp hearts
No granola? Pumpkin seeds make a delicious substitute.
Directions
Blend the almond milk and frozen fruit until smooth and thick.
Pour into a bowl and finish with the kiwi, blueberries, hemp hearts, and granola.
Serve immediately.
Easy swaps
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Add frozen peaches or strawberries.
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Sprinkle with pumpkin seeds instead of granola.
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Add a handful of spinach to the blender for even more greens
Frequently Asked Questions
What makes a healthy bowl?
A healthy bowl combines a variety of whole foods in one meal. Start with a base like leafy greens or whole grains, add beans or another protein-rich ingredient, then layer in colorful fruits or vegetables, herbs, and a flavorful dressing or topping.
Can I meal prep these bowls?
Absolutely. Cook grains, roast vegetables, wash greens, and prepare dressings ahead of time. Most of these bowls can then be assembled in just a few minutes. The smoothie bowl is best blended fresh, while the overnight oats are designed to be made the night before.
How can I eat more colorful fruits and vegetables?
You don't need to overhaul your diet overnight. Start by adding one more color to meals you're already making. Toss berries onto breakfast, add shredded carrots to salads, roast extra vegetables for lunch bowls, or keep frozen fruit on hand for smoothies.
Do I need special ingredients?
Not at all. These recipes are meant to be flexible. Use what's in season, swap ingredients you already have, and don't worry about following every recipe exactly. The goal is variety, not perfection.
What's the quickest recipe in this collection?
The Southwest Glow Bowl and Split Pea Glow Grain Bowl come together especially quickly thanks to our Plant Strong's ready-to-heat chilis and stews. Add a grain, a few fresh toppings, and dinner is ready in minutes.
Build Your Own Colorful Bowl
You don't need seven new recipes every week to eat more color.
Once you have the basic formula, you can build countless combinations using whatever you have on hand.
- Start with leafy greens, whole grains, or roasted vegetables.
- Add beans, lentils, or one of our ready-to-heat meals.
- Layer on colorful fruits and vegetables.
- Finish with fresh herbs, crunch, and a flavorful dressing.
Some of the best bowls are the ones you create yourself.
Keep the Color Going
If these recipes inspired you to add more color to your meals, keep the momentum going.
Our Eat the Rainbow guide explores what different colors provide, while our carotenoid guide takes a deeper look at the plant compounds that give many fruits and vegetables their vibrant colors.
Or, if you're ready for a fun challenge, join our free 31-Day Glow Challenge. You'll receive a printable tracker, recipes, meal inspiration, and simple daily habits designed to help you eat more colorful fruits and vegetables throughout the month.
Because eating more color doesn't have to be complicated. Sometimes it starts with one bowl.
