Welcome to the 1-Week Rainbow Challenge

This is a 1 week challenge! Your goal is to eat a rainbow of fruit and veg every day. So hit your 5-a-day with 5 different coloured fruits or vegetables.

Different colours = different nutritional benefits, so the wider the variety, the better the range of vitamins and minerals! The challenge is for one week – but if you're smashing it, why not see what the longest unbroken streak is that you can manage? Check out the incredible health benefits that fruits and vegetables provide: 5-a-day rainbows.

Your daily challenge

1. To eat 5 different coloured fruit or veg every day to hit your 5-a-day target.
2. Complete your food diary and stay within your calorie target for the whole 7-day streak (or keep going and go for a personal best!)

Just pick a day and begin! Pick your daily 5 from these colourful choices.

Apple

Cherries

Cranberries

Pepper

Radishes

Raspberries

Strawberries

Tomatoes

Watermelon

Apricots (fresh/dried)

Butternut squash

Carrot

Grapefruit

Mango

Orange

Peach / Nectarine

Pepper

Pumpkin

Satsuma / Tangerine / Clementine

Swede

Sweet potato

Banana

Honeydew melon

Pear

Pepper

Pineapple

Sweetcorn

Apple

Asparagus

Avocado

Beans

Broccoli

Brussel sprouts

Cabbage

Celery

Courgette

Cucumber

Gooseberries

Grapes

Kiwi

Lettuce

Mangetout

Peas

Spring onions

Sugar snap peas

Blackberries

Blueberries

Damsons

Aubergine

Beetroot

Cabbage

Figs

Grapes

Passion fruit

Plum

Purple sprouting broccoli

Red onion

Cauliflower

Fennel

Mushrooms

Onion

Parsnip

Turnip

Tips on how to get more fruit & veggies into your meals

10 Easy ways to get your 5-a-day

Couch potato to 5-a-day

5-a-day more like 2-a-day?

Track your daily rainbow in our Challenge Checker!

Tick off your colours on the weekly checklist: Download and print