Welcome to The Rainbow Challenge

“Eating the rainbow” means regularly incorporating a variety of naturally colorful plant foods—think fruits, vegetables, herbs, spices, teas, and even legumes—into your daily meals. Each color group contains distinct classes of phytonutrients (plant-based compounds) that play a specific role in supporting your body’s systems.

This isn’t about chasing superfoods or eating perfectly. It’s about increasing diversity and density in your nutrition using the most accessible visual cue there is: color.

What the research says:

• A more diverse intake of plant-based foods is directly associated with a more diverse and resilient gut microbiome, which plays a critical role in everything from immune health to mood and metabolism.
• Phytonutrients act as signaling molecules that support antioxidant defense, gene expression, cell repair, and inflammatory modulation—often working synergistically with other nutrients like fiber and polyphenols.
• Studies show that just 30 different plant foods per week correlates with better microbial diversity and improved healthspan
  👉 The American Gut Project, 2018

Color gives you phytonutrients and fiber. Protein gives you blood sugar balance, satiety, and hormonal stability. Together, they’re a power couple, especially when you’re trying to build habits that last.

These programs are built on habit formation, nutrition science, and clinical results, not trends. They’re designed by a clinician with two decades of experience in pharmacy and nutrition, based on what actually works in real life with real clients. They’re structured to help you make small, sustainable changes using food you already eat, just layered differently. No strict tracking, no elimination rules — just practical tools to improve how you fuel your body, starting with color, protein, and consistency.

Nope. You won’t count calories, restrict food groups, or follow rigid meal plans. These programs are based on nutrient layering and habit change science, not restriction.

Yes! Everything is customizable. You’ll get frameworks, not strict menus. Whether you’re dairy-free, gluten-sensitive, plant-based, or somewhere in between, you can make it work.

Every program includes:

✅ A structured challenge guide
✅ A rainbow evaluation tool or tracker
✅ Simple, flexible food ideas
✅ Private podcast/audio coaching
✅ Optional add-ons like 1:1 sessions or monthly Pocket Coaching

Yes! You can book a 1:1 Strategy Session or sign up for Pocket Coaching (which includes a private session + text-based support for a full month). Email hello@larazakaria.com for more information or these are available during checkout or directly from the program portal.

Not at all. You can combine both—or start with coaching first if you want guidance choosing the right path.

The 7-Day Rainbow + Protein Breakfast Challenge is a quick reset focused on one key meal: breakfast. It helps you build a consistent morning routine around protein + color.

The 4-Week Rainbow Challenge is a full-spectrum reset that builds week by week. You’ll add more color, fiber, and variety to all meals while layering in deeper habit change strategies.

Some people assume you have to start with the 7-day breakfast, but actually you might start with the 4-week and discover you need more focus on breakfast. At the same time, you might feel like 4-weeks is too much to commit to at this time.

If you’re overwhelmed, inconsistent, or struggle most with breakfast — start with the 7-Day Challenge.

If you’re ready to level up, explore meal variety, and want a bigger shift — go with the 4-Week.

(You can always do both!)

Nope. You’ll get tips for meal prep, leftovers, and low-effort options → especially if you’re juggling work, family, or just don’t love cooking.

These are self-paced. You can repeat a week, pause, or take it slower. The goal is progress, not perfection.

Yes! and not just short-term. These programs come straight from the strategies I use with my clinical clients every day. They’re designed to help you build real-life skills like meal structuring, hunger awareness, and blood sugar stability. Most participants report more energy, fewer cravings, and finally feeling in control of their routine, without burnout or restriction.

These programs aren’t designed as weight loss plans, and it’s not a metric we actively track here, but that doesn’t mean your body won’t change. By improving blood sugar balance, reducing inflammation, and supporting more consistent energy intake, many people notice changes in body composition, appetite regulation, and bloating.

That said, our focus is on building sustainable habits that support metabolic & hormone health, not chasing a number on the scale. Weight loss (if it happens) is a possible outcome, but never the only one that matters.

You keep the tools, the recordings, and the strategies. If you want continued support, you can book another coaching session or stay in Pocket Coaching for ongoing accountability.

Yes—if you want more personalized support, you have a few options:

• A Strategy Session is great if you need quick direction and next steps.
• Pocket Coaching adds a month of text-based support after a private session—ideal if you’re working on consistency and want real-time accountability.
• For deeper support (like lab reviews, supplement audits, or root-cause work), you can explore my 3-month coaching and functional medicine packages.

If you’re not sure which path fits best, start with the challenge and book a strategy session when you’re ready—we’ll figure it out together.

👉 Learn more about 1:1 options here