The pH level of foods determines whether they are alkaline or acidic. If the pH value is higher than 7 it means that the food is alkaline and if it is lower, it is acidic. The human blood has a pH value that ranges from 7.35 to 7.45 and the stomach acids should have pH value of 3.5 in order to be able to break down the food we eat. The pH value of the urine changes because that way it keeps the balanced pH level of the blood.
An alkaline diet is a diet that consists of foods that balance the pH levels of the body. Unfortunately, modern diet is made mostly of acidic foods which can cause health issues such as various diseases and inflammation including arrhythmia, lethargy, multiple sclerosis, immunodeficiency disorders and cancer. Eating foods that contain lots of sugar and fat will make your body work harder to increase blood activity so that the nutrients can reach the organs and bones and restore the balance of the pH value.
The alkaline foods, on the other hand, can prevent health conditions such as high blood pressure, heart disease, diabetes, muscle pain, weak bones, poor memory, poor energy levels, kidney stones and insomnia. Following an alkaline diet plan can even treat and prevent cancer because cancer cells are unable to survive in an alkaline environment.
Medical experts have proved that even though an alkaline diet can’t provide the same results in every person, they surely can vitalize the body and maintain optimal health.
The following 7-day diet plan is made from alkaline foods and it is excellent for treating arthritis, inflammation, cancer and it also promotes weight loss. This diet plan was created by Vicki Edgson who is a nutritional therapist and Natasha Corrett, an organic chef. These two experts believe that the optimal pH value of the body can be achieved by following a diet plan made of 80% alkaline and 20% acidic foods.
The basic rules of the diet
During the 7 days you should consume fruits, legumes, peas, beans, soybeans, tofu, vegetables, nuts, seeds as well as healthy fats such as flaxseed, coconut and olive oil.
List of Alkaline foods
- Artichoke
- Watercress
- Spinach
- Kale
- Lemon
- Fennel
- Cauliflower
- Figs
- Dates
- Beetroot
- Broccoli
- Asparagus
You should also avoid processed corn, sunflower and sunflower oil, margarine, hydrogenated oil, soy, most grains, sugar, eggs, meat, dairy, caffeine and alcohol.
Following this diet plan will restore your health and energy in just a matter of days. Just prepare these meals and make sure you follow the steps.
The 7-day alkaline diet plan
Day 1
- Breakfast: Chia and strawberry quinoa
- Snack: 1 orange
- Lunch: Sweet and savory salad
- Snack: ½ cup of toasted nuts and dried fruits
- Dinner: Green salad with olive oil and apple cider vinegar, ¾ oz. of roasted chicken and roasted sweet potatoes and parsnips
Chia and strawberry quinoa
Ingredients:
- 5 tablespoons of chia seeds
- 1 cup of cooked quinoa
- ½ cup of strawberries cut in quarters and 4 sliced strawberries
- 2 pitted dates
- 2 tablespoons of chopped almonds
- unsweetened shredded coconut flakes
- 1 ½ cup of coconut milk
Preparation:
Cook the quinoa before you go to bed and leave it overnight. Blend the dates and coconut milk and add some chia seeds to the puree. Store them in an airtight container in the fridge. The next morning, add the chia seeds and quinoa and then the toppings.
Sweet and savory salad
Ingredients:
- ½ sliced cucumber
- 1 avocado cut in cubes
- 1 large head of butter lettuce
- 1 pomegranate with the seeds taken out or 1/3 cup of seeds
- ¼ cup of chopped pistachios
Preparation:
Cut the lettuce and add all the other ingredients. Add dressing in the end.
Roasted sweet potatoes and parsnips
Ingredients:
- 1 ¼ pound of sweet potatoes chopped into thick slices
- 1 ¼ pound of parsnips
- 2 tablespoons of olive oil
- ground pepper and coarse salt
- 1 tablespoon of Dijon mustard
- 2 tablespoons of pure maple syrup
- chopped parsley
Preparation:
Preheat the oven to 450 degrees and then put the chopped parsnip and sweet potatoes on a baking sheet, season with pepper, salt and oil and roast them for an hour.
Prepare a mixture of the maple syrup and mustard, pour it over the vegetables and add some chopped parsley.
Day 2
- Breakfast: vegan apple parfait
- Snack: 1 pear
- Lunch: Savory avocado wraps and white bean stew
- Snack: a handful of toasted pumpkin seeds
- Dinner: Cucumber salad with apple cider vinegar and olive oil, 3-4oz. of roasted chicken and roasted Brussels sprouts with red peppers
Vegan apple parfait
Ingredients:
- 1 cup of chopped apple
- 1/3 cup of uncooked rolled oats
- ½ cup of soaked raw cashews (soak them 20min to 1 hour)
- ½ cup of unsweetened coconut milk
- ½ teaspoon of vanilla extract
- 1 tablespoon of hemp seeds
Preparation:
First blend the cashews, vanilla and coconut milk and then transfer the mixture in a cup. Put the apple pieces and then the oats and hemp seeds.
Savory avocado wrap
- ½ cup avocado
- 1 teaspoon of chopped basil
- a handful of spinach
- 1 sliced tomato
- 1 butter lettuce or collard leaves
- 1 teaspoon of chopped cilantro
- ¼ diced red onion
- sea salt and pepper
Preparation:
Put the avocado on the lettuce, add the toppings and fold the lettuce leaf in half.
White bean stew
Ingredients:
- cannellini beans
- 1 ¾ cups of chicken broth (low sodium)
- tomatoes
- 2 chopped garlic cloves
- ¼ cup of extra virgin olive oil
- baby arugula
- 8 baguette slices
- ¼ teaspoon of black pepper
Preparation:
Cook the garlic with the olive oil over medium heat for about 2 minutes. Add the tomatoes, pepper, beans and broth and heat until the mixture starts boiling. Lower the heat and let the mixture simmer for 5 minutes. Add the greens and cook for a few more minutes.
Brussels sprouts with red peppers
Ingredients:
- 1 ½ pounds of Brussels sprouts
- 2 minced garlic clove plumps
- 1 diced red bell pepper
- 1 tablespoon of chopped lemon zest
- 4 tablespoons of extra virgin olive oil
- 1-2 tablespoons of chopped mint
- salt
Preparation:
Trim the Brussel sprouts, cut them in halves and put them in a bowl. Add the olive oil and salt. Heat the oven to 400 degrees and sear the Brussel sprouts in a pan with parchment over medium heat for about 3-5 minutes. Heat the red pepper over medium heat with the oil for about 5 minutes, add the Brussels sprouts, the mint, the ground pepper and lemon zest. Heat them for a couple of minutes and season.
Day 3
- Breakfast: Purple berry smoothie
- Snack: 1 mango
- Lunch: Asian sesame dressing and noodles
- Snack: a handful of dried apricot
- Dinner: 4oz. of roasted salmon, ½ baked sweet potato, beets and greens
Purple berry smoothie
Ingredients:
- 1 cup of frozen mixed berries
- 1 peeled and frozen banana
- 2 cups of fresh spinach
- 2 cups of almond milk
- 1 tablespoon of chia seeds
- 4 tablespoons of almond butter
Preparation:
Blend all the ingredients except the chia seeds until you create a homogenous mixture. Then, add the chia and blend again. Wait for a few minutes until the chia seeds expand and then consume.
Chicken sesame noodle salad
Salad ingredients:
- 5-6 cups of baby kale or spinach
- 4 oz. of brown rice noodles
- 3 sliced carrots
- 3 sliced bell peppers
- 1 lb. of boneless chicken breasts
- ½ cup of cashews or peanuts
- 1 cup of chopped cilantro leaves
- 4 chopped green onions
Dressing ingredients:
- 2 large peeled garlic cloves
- ¼ cup of peanut butter
- 1/3 cup of soy sauce
- ¼ cup of white distilled vinegar
- 2 tablespoons of honey
- 1 tablespoon of minced ginger
- lime juice
- ½ cup of coconut oil
- 2 tablespoons of sesame oil
Preparation:
Soak the noodles in cold water. Prepare the dressing by putting all ingredients except peanut butter in a food processor. Heat the oven to 400 degrees.
Marinate the chicken for 15-30 minutes with ¼ cup of the dressing. Add the peanut butter in the food processor and pulse it. Mix all the vegetables in a bowl and bake the chicken for 20 minutes. Afterwards, leave the chicken outside for 10 minutes before pouring the vegetable mixture.
Cook the drained noodles over medium heat, add a little oil and dressing and a little water if needed. Finish with cilantro and crushed peanut garnish.
Curried beets greens
Ingredients:
- a bunch of beet greens
- ½ chopped onion
- ¼ cup of chopped stems
- 1 tablespoon of coconut oil
- 3 garlic cloves
- ½ teaspoon of turmeric
- ½ teaspoon of chili powder
- ½ teaspoon of serrano chili
- ¼ teaspoon of semolina
- ½ teaspoon of ground cumin
- 1 tablespoon of lemon juice
- salt
- 1 cup of water
Preparation:
Cook the onions, garlic, chili, beet stems in the oil until the onions turn transparent. Add the semolina and cook for another 3 minutes, then add the remaining ingredients except the lemon juice. Cook for 5 minutes with covered pan, then 5 more minutes with uncovered pan while stirring frequently. Sprinkle lemon juice in the end
Day 4
- Breakfast: Apple and almond butter oats
- Snack: 1 banana
- Lunch: Green goddess bowl
- Snack: a handful of almonds
- Dinner: Kale pesto zucchini noodles
Apple and almond butter oats
Ingredients:
- 1 cup of grated green apple
- 1/3 cup of raw almond butter
- 2 cups of oats
- 1 ½ cups of coconut milk
- cinnamon
Preparation:
Mix the milk, almond butter and the oats in a bowl, add the apples and put the mixture in a mason jar. Close it tightly with a lid and refrigerate overnight. In the morning add a little cinnamon and your breakfast is ready.
Green goddess bowl
Avocado cumin dressing ingredients:
- 1 avocado
- 1 tablespoon of cumin powder
- cayenne pepper
- ¼ teaspoon of sea salt
- Juice from 2 limes
- 1 cup of filtered water
- 1 tablespoon of extra virgin olive oil
Tahini lemon dressing ingredients:
- ¼ cup of tahini
- Juice from ½ lemon
- ½ cup of filtered water
- 1 minced garlic clove
- 1 tablespoon of extra virgin olive oil
- black pepper
- ¾ teaspoon of sea salt
Salad ingredients:
- ½ spiralized zucchini
- ½ cup of soaked and drained kelp noodles
- 3 cups of chopped kale
- ½ cup of chopped broccoli florets
- 1/3 cup of cherry tomatoes cut in halves
- 2 tablespoons of hemp seeds
Preparation:
Steam the broccoli and kale and put them aside. Mix the kelp noodles with the zucchini and add the smoked avocado dressing. Then, add the cherry tomatoes, stir and put them in a plate. Put the lemon tahini dressing on top and then add the noodles, sprinkle with hemp seeds and serve.
Kale pesto zucchini noodles
Ingredients:
- spiralized noodles from 1 zucchini
- ½ cup of walnuts
- 2 freshly squeezed limes
- 1 bunch of kale
- 2 cups of fresh basil
- ¼ cup of extra virgin olive oil
- sea salt and pepper
Preparation:
Soak the walnuts overnight, and in the morning blend them with all the other ingredients except the zucchini noodles. Add the noodles to the smooth mixture.
Day 5
- Breakfast: Power smoothie
- Snack: An avocado
- Lunch; Quinoa burrito bowl
- Snack: A handful of dates
- Dinner: Wild rice mushroom with almond risotto
Power smoothie
Ingredients:
- 2 cups of spinach
- 1 cup of frozen mixed berries
- 2 cups of almond milk
- 2 tablespoons of almond butter
- 1 frozen banana
- ½ teaspoon of cinnamon
- 1 tablespoon of coconut oil
Blend the spinach and almond milk in the blender first, then add the other ingredients and blend again.
Quinoa burrito bowl
Ingredients:
- 1 cup of quinoa
- 4 sliced green onions
- 30 oz. black of adzuki beans
- 4 minced garlic cloves
- 2 freshly squeezed limes
- 2 sliced avocados
- 1 teaspoon of cumin
- a handful of chopped cilantro
Preparation:
Cook the quinoa in a large skillet, then lower the heat and put the beans. Add the other ingredients except the avocado and cilantro and cook for 10-15 minutes. Finish by putting fresh cilantro and avocado on top.
Wild rice mushroom risotto
Ingredients:
- 5 cup of uncooked wild rice
- 2 cups of vegetable broth
- ½ cup of sliced green onions
- ½ cup of raw pecan cut in halves
- 1 tablespoon of extra virgin olive oil
- 5 cup of chopped celery
- ½ chopped yellow onion
- 4 sliced whole mushrooms
- 2 minced garlic cloves
- salt and pepper
Preparation:
Put the mushrooms, celery, garlic and onion in a pan and cook until they soften, then add the broth and bring the mixture to boil. Lower the heat, cover the pan and let the mixture cook for an hour for 30 minutes. Cook the rice separately and add the celery and green onions in it.
Preheat the oven to 350F and roast the pecans for 8-10 minutes on a baking sheet. Chop the pecans once they are done and add them to the risotto.
Day 6
- Breakfast: Chia pudding
- Snack: ½ cup of blueberries
- Lunch: Miso soup with fermented tofu
- Snack: a handful of macadamia nuts
- Dinner: Roasted vegetables with 4oz. salmon
Chia pudding
Ingredients:
- 4 tablespoons of chia seeds
- 1 cup of coconut milk
- ½ teaspoon of vanilla extract
- ¼ cup of chopped nuts
- ½ teaspoon of cinnamon
- 1 tablespoon of unsweetened shredded coconut flakes
Preparation:
Put the coconut milk, cinnamon, vanilla and chopped nuts in a mason jar, cover it with a lid and refrigerate overnight. In the morning shake the jar and then add coconut shreds, fresh fruit and nuts.
Miso soup with fermented tofu
Ingredients:
- ¼ cup of fermented tofu cut into cubes
- ½ cup of chopped green onion
- ½ cup of chopped Swiss chard
- 1 sheet of nori
- 3-4 tablespoons of white miso paste
- 4 cups of water
Preparation:
Cook the nori in a medium saucepan for about 7 minutes. Put the miso and hot water in a bowl and whisk, then add the soup and the other ingredients. Cook them for about 5 minutes.
Roasted root vegetables
Ingredients:
- 2 chopped onions
- 1 pound of peeled and cut parsnips
- 2 chopped leeks
- 2 tablespoons of chopped rosemary
- 1 pound of unpeeled, reds-skinned chopped potatoes
- 1 pound of rutabagas peeled and chopped
- 1 pound of peeled and chopped carrots
- 1 pound of peeled and chopped celery root
- 2 leeks chopped (only white and pale green parts)
- ½ cup of olive oil
- 10 peeled garlic cloves
Preparation:
Preheat the oven to 400F. Put baking sheet on a pan and spread some olive oil over them. Mix all the ingredients except the garlic, add the salt and pepper and place them on the baking sheet. You should roast them for about 30 minutes, then add the garlic cloves and roast for 45 minutes more.
Day 7
- Breakfast: Quinoa porridge
- Snack: several cantaloupe slices
- Lunch: Mexican quinoa salad
- Snack: a handful of dried coconut
- Dinner: Pumpkin soup
Quinoa porridge
Ingredients:
- ½ cup of rinsed quinoa
- 15 oz. of coconut milk
- 1 teaspoon of hemp seeds
- 1 teaspoon of chia seeds
- 1 teaspoon of cinnamon
Preparation:
Put the ingredients except the hemps seeds in a small saucepan and simmer for 10-15 minutes until all the liquid is absorbed. Sprinkle the hemp seeds on top.
Mexican quinoa salad
Ingredients:
- 2 cups of cooked quinoa
- 15 oz. of rinsed and drained pinto beans
- 15 oz. of rinsed and drained kidney beans
- 14 oz. of corn
- ¼ cup of chopped cilantro
- 1 chopped red bell pepper
- 1 cup of cooked brown rice
- 1 chopped red onion
Dressing:
- 2 mashed garlic cloves
- 1 tablespoon of chili powder
- ¾ cup of olive oil
- 1/3 cup od red wine vinegar
- ½ teaspoon of ground black pepper
- ¼ teaspoon of cayenne pepper
- ½ teaspoon of salt
Preparation:
Take a glass container and mix the cilantro, pinto beans, bell pepper, quinoa, red onion, kidney beans, brown rice and onion. Add the dressing and put it on top of the mixture. Refrigerate for 2 hours.
Pumpkin soup
Ingredients:
- 3 minced garlic cloves
- 2 sugar pumpkins (about 450 grams of pumpkin puree)
- 2 diced shallots
- 1 sup of light coconut milk
- 2 tablespoons of maple syrup or honey
- 2 cups of vegetable broth
- 2 tablespoons of sea salt
- 2 tablespoons of nutmeg
- 2 tablespoons of black pepper
- 2 tablespoons of cinnamon
Preparation:
Heat the oven to 350 Degrees and put baking sheet on the pan. Cut the pumpkins into halves, remove their tops and scrape the seeds using a spoon. Apply some oil on the pumpkin flesh and put them face down on the baking sheet. Bake for about 45-50 minutes, leave them to cool for a while and then peel the skin.
Cook garlic, shallot and olive oil in a sauce pan, add all the other ingredients along with the pumpkin and leave them to simmer. Blend the soup until it turns into a puree and cook it for another 10-15 minutes.
We hope you are going to try this amazing 7-day diet plan. As you can see it is made from very healthy foods which will not make you starve. In order to improve your health, besides following a healthy diet plan it is also very important to stay hydrated all the time as well as exercise regularly and to sleep enough.