7 Day Alkaline Diet Plan to Fight Inflammation and Disease

Every body system has its own ideal pH level. But small variations in this balance can cause disastrous consequences.

With pH level 7.35-7.45, our blood is on the alkaline side, but the stomach acid needs a pH of 3.5> to break down food.

Modern diets are high in acidic foods and lead to disease and inflammation, but alkaline diets are rich in alkaline foods and they balance the pH levels in the body.

Alkaline diets prevent weak bones, muscle pain, heart diseases, diabetes, high blood pressure, poor energy levels, kidney stones, poor memory, insomnia and bloating.

Alkaline diets are a powerful tool against numerous diseases, including cancer.

Alkaline diets also support weight loss, treat inflammation, arthritis, and cancer.

High acidity promotes inflammation and causes diseases such as cancer, lethargy, arrhythmia, joint pain, multiple sclerosis, and immunodeficiency disorders.

Cancer cells cannot strive in an alkaline environment.

Vicki Edgson, a nutritional therapist, and Natasha Corrett, an organic chef, created the Honestly Healthy Alkaline Programme, whose purpose is to maintain the pH between 7.35 and 7.45. They are sure that this could be achieved by consuming 80% alkaline foods and 20% acidic foods.

These are the basic rules:

  • You should consume seeds, nuts, tofu and soybeans, beans, legumes, and peas, and plenty of healthy fats such as flaxseed oil, coconut oil, and olive oil.

This is a list of the alkaline musts:

  • Asparagus
  • Artichoke
  • Beetroot
  • Broccoli
  • Dates
  • Figs
  • Cauliflower
  • Lemon
  • Kale
  • Fennel
  • Spinach
  • Watercress

But, you should avoid processed foods, margarine, hydrogenated oil, sunflower and safflower oils, processed corn, soy, caffeine, alcohol, eggs, meat, dairy, and sugar.

7-Day Alkaline Diet Plan

Day 1

  • Breakfast: Chia and strawberry quinoa
  • Snack: an orange
  • Lunch: Sweet and savory salad
  • Snack: 1/2 cup toasted nuts and dried fruits
  • Dinner: Green salad with ACV and olive oil, 3-4 oz. roasted chicken, roasted sweet potatoes, and parsnips.

Chia and Strawberry Quinoa

Ingredients:

  • 1 cup cooked quinoa
  • 5 tablespoons chia seeds
  • ½ cup quartered strawberries + 4 sliced strawberries
  • 2 pitted dates
  • 2 tablespoons chopped almonds and unsweetened shredded coconut flakes
  • 1 ½ cup coconut milk

Instructions:

  • Cook the quinoa the previous day. Blend the dates and coconut milk and pour the mixture in a jar. Add the chia seeds. Stir well and leave it in the fridge. After you wake up, add the quinoa and chia seeds in a bowl, and add the toppings.

Sweet and Savory Salad

Ingredients:

  • ½ cucumber, sliced
  • 1 avocado, cubed
  • 1 large head of butter lettuce, washed
  • 1 pomegranate, seeded or 1/3 cup seeds
  • ¼ cup shelled pistachios, chopped

Dressing Ingredients:

  • 1 garlic clove, minced
  • ¼ cup apple cider vinegar
  • ½ cup extra virgin olive oil

Instructions:

  • Tear the lettuce, add the ingredients, and add the dressing.

Roasted Sweet Potatoes and Parsnips

Ingredients:

  • 1 1/4 pounds sweet potatoes, cut into 1/2-inch thick pieces
  • 1 1/4 pounds parsnips
  • 2 tablespoons olive oil
  • Coarse salt and ground pepper
  • 1 tablespoon Dijon mustard
  • Chopped parsley
  • 2 tablespoons pure maple syrup

Instructions :

  • First, peel the parsnips and cut it. Preheat the oven to 450 degrees. Toss the parsnips on a baking paper, together with the sweet potatoes. Season with pepper, salt, and oil. Roast for 30 minutes.
  • Mix the maple syrup and mustard, and pour the mixture over the vegetables.

Day 2

  • Breakfast: vegan apple parfait
  • Snack: 1 pear
  • Lunch: Savory avocado wraps and white Bean Stew
  • Snack: 1 Handful of toasted pumpkin seeds
  • Dinner: Cucumber salad with ACV and olive oil. 3-4 oz. roasted
  • Chicken with red peppers and roasted Brussels sprouts

Vegan Apple Parfait

Ingredients:

  • 1 cup chopped apples
  • 1/3 cup rolled oats, uncooked
  • ½ cup soaked raw cashews (soak 20 mins-1 hours)
  • ½ cup unsweetened coconut milk
  • ½ teaspoon vanilla extract
  • 1 tablespoon hemp seeds

Instructions:

  • Blend the vanilla, cashews, and coconut milk together. Pour the cashew cream, the apples, the oats and hemp seeds on the top.

Savory Avocado Wrap

Ingredients:

  • ½ avocado
  • 1 teaspoon chopped basil
  • Small handful of spinach
  • 1 tomato, sliced or chopped
  • 1 butter lettuce or collard leaf bunch
  • 1 teaspoon cilantro, chopped
  • ¼ red onion, dicedSea salt and pepper

Instructions:

  • Spread the avocado onto the leaf, add the toppings, and fold in half.

White Bean Stew

Ingredients:

  • 2 cans cannellini beans, rinsed and drained
  • 1 3/4 cups reduced-sodium chicken broth
  • 14 to 15 ounces of tomatoes
  • 2 large garlic cloves, chopped
  • 1/4 cup plus 1/2 tablespoon extra-virgin olive oil
  • 1 bag baby arugula
  • 8 slices baguette
  • 1/4 teaspoon black pepper

Instructions:

  • Cook the garlic in 1/4 cup oil for 2 minutes. Cut the tomatoes and add some oil.
  • Add the beans, pepper, and broth and bring the mixture to boil. Lower the heat. Then, add the greens and cook for 5-10 minutes, until it is wilted.

Brussels Sprouts with Red Peppers

Ingredients:

  • 1 ½ pounds Brussels sprouts, smaller
  • 2 plump garlic cloves, minced
  • 1 medium red bell pepper
  • 1 tablespoon finely chopped or grated lemon zest
  • Salt
  • 4 tablespoons extra virgin olive oil
  • 1 to 2 tablespoons finely chopped mint

Instructions:

  • First cut the Brussels sprouts in halves and put them in a larger bowl.
  • Add 1 tablespoon of olive oil, and add salt. Preheat the oven to 400 degrees. Line a sheet pan with parchment. Heat 2 tablespoons olive oil.
  • Add the Brussels sprout halves and sear until they get a nice brown color.
  • Transfer them to a baking paper, put them side down, and repeat with the other sprouts. Roast them until they become tender.
  • Heat the oil, add the red pepper, and cook it for 5 minutes. Then, add the garlic and cook for another minute. Add the roasted Brussels sprouts, add the lemon zest, mint, and freshly ground pepper. Heat a bit and season.

Day 3

  • Breakfast: Berry Purple Smoothie
  • Snack: 1 mango
  • Lunch: Asian Sesame Dressing and Noodles
  • Snack: a handful of dried apricot
  • Dinner: 4 oz. oven-roasted salmon,curried beets and greens, ½ baked sweet potato

Berry Purple Smoothie

Ingredients:

  • 1 cup of frozen mixed berries, strawberries
  • 1 banana (peeled and frozen)
  • 2 cups fresh spinach
  • 2 cups homemade almond milk
  • 1 tablespoons chia
  • 4 tablespoons raw almond butter

Instructions:

  • Blend the almond milk and the spinach, and add the rest of the ingredients, except for the chia. When it is smooth enough, add the chia, and blend again. Leave it a few minutes.

Chicken Sesame Noodle Salad

Ingredients:

For the salad:

  • 5-6 cups baby kale or spinach
  • 4 ounces brown rice noodles
  • 3 large carrots, cut into small, thin pieces
  • 3 bell peppers, cut into small, thin pieces
  • 1 lb. boneless skinless chicken breasts
  • ½ cup cashews or peanuts
  • 1 cup packed cilantro leaves, chopped
  • 4 green onions, green parts only, chopped

For the dressing:

  • 2 large cloves garlic, peeled
  • ¼ cup natural peanut butter
  • ⅓ cup soy sauce
  • ¼ cup white distilled vinegar
  • 2 tablespoons honey
  • 1 tablespoon ginger, minced
  • a few squeezes of lime juice
  • ½ cup coconut oil
  • 2 tablespoons water
  • 2 tablespoons sesame oil

Instructions:

  • Soak the noodles in a bowl with cold water. Preheat the oven to 400 degrees. Mix the dressing ingredients apart from the peanut butter.
  • Marinate it, add the chicken and add ½ cup of the dressing for about half an hour. Then add the peanut butter.
  • Put all the vegetables in a bowl and mix them. Bake the marinated chicken leave and then pour the vegetable mixture.
  • Drain the noodles, and cook them in a skillet over medium-high heat. Add a bit of the dressing, some oil and toss them around while soft. Add some water and garnish with cilantro and crushed peanuts.

Curried Beets Greens

Ingredients:

  • 1 bunch beet greens
  • 1/2 small onion, finely chopped
  • 1/4 cup stems, finely chopped
  • 1 tablespoon coconut oil
  • 3 cloves garlic
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon chili powder
  • 1/2 serrano chili
  • 1/4 semolina
  • 1 cup water
  • 1/2 teaspoon ground cumin
  • 1 tablespoon lemon juice
  • Pinch of salt

Instructions:

  • Heat the oil in a skillet, and add the onions, chili, garlic, and beet stems. Cook them, add the semolina and cook again for 3 minutes.
  • Add the turmeric, chili powder, and cumin, and then the water, salt, and beet greens. Cover the pan and cook for about 5 minutes and 5 more with the pan uncovered. Sprinkle with lemon juice.

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 grated green apple
  • 1/3 cup raw almond butter
  • 2 cups oats
  • 1 ½ cups coconut milk
  • a dash of cinnamon

Instructions:

  • Mix the almond butter, oats, and coconut milk in a bowl. Add the apple, and put the mixture to a mason jar. Leave it in the fridge. In the morning, garnish with cinnamon.

Green Goddess Bowl

Ingredients for avocado cumin dressing:

  • 1 avocado
  • 1 tablespoon cumin powder
  • dash cayenne pepper
  • ¼ teaspoon sea salt
  • 2 limes, fresh squeezed
  • 1 cup filtered water
  • 1 tablespoon extra virgin olive oil
  • Optional: ¼ teaspoon smoked paprika

Ingredients for Tahini Lemon Dressing:

  • ¼ cup tahini
  • ½ lemon, fresh squeezed
  • ½ cup filtered water
  • 1 clove minced garlic
  • 1 tablespoon extra virgin olive oil
  • ¾ teaspoon sea salt
  • Black pepper to taste
  • Ingredients for the salad:
  • ½ zucchini, spiralized
  • ½ cup kelp noodles, soaked and drained
  • 3 cups kale, chopped
  • ½ cup broccoli florets, chopped
  • 1/3 cup cherry tomatoes, halved
  • 2 tablespoons hemp seeds

Instructions:

  • Steam the kale and broccoli lightly and set them aside. Mix the zucchini and kelp noodles, and pour a serving of smoked avocado cumin dressing.
  • Add some cherry tomatoes and then plate the steamed vegetables. Sprinkle with hemp seeds.

Kale Pesto Zucchini Noodles

Ingredients:

  • 1 zucchini noodles
  • 1⁄2 cup walnuts
  • 2 limes, freshly squeezed
  • 1 bunch kale
  • 2 cups fresh basil
  • 1⁄4 cup extra virgin olive oil
  • Sea salt and pepper
  • Optional: sliced asparagus, spinach leaves, and tomato

Instructions:

  • Soak the walnuts the day before. In the morning, blend all the ingredients until you get a smooth mixture. Add the zucchini noodles.

Day 5

  • Breakfast: Power smoothie
  • Snack: an avocado
  • Lunch: Quinoa burrito bowl
  • Snack: A handful dates
  • Dinner: Wild rice mushroom and almond risotto
  • Power Smoothie

Ingredients:

  • 2 cups fresh spinach
  • 1 cup frozen mixed berries
  • 2 tablespoons raw almond butter
  • 2 cups homemade almond milk
  • 1 frozen banana
  • 1 tablespoon coconut oil
  • ½ teaspoon cinnamon

Instructions:

  • Blend the spinach and the almond milk, and then add the other ingredients. Blend once more.

Quinoa Burrito Bowl

Ingredients:

  • 1 cup quinoa
  • 4 green onions. sliced
  • 2 15-oz cans of black or adzuki beans
  • 4 garlic cloves, minced
  • 2 limes, fresh juiced
  • 2 avocados, sliced
  • 1 heaping teaspoon cumin
  • a small handful of cilantro, chopped

Instructions:

  • Cook the quinoa, and heat the beans over low heat. Add the onions, garlic, cumin, and lime juice, and cook for 15 minutes. Add the avocado and fresh cilantro on top.

Wild Rice Mushroom Risotto

Ingredients:

  • 1.5 cups uncooked wild rice
  • 2 cups vegetable broth
  • ½ cup sliced green onions
  • 1 Tablespoon extra virgin olive oil
  • ½ cup raw pecan halves
  • 1.5 cups chopped celery
  • ½ of a yellow onion; chopped
  • 4 medium white whole mushrooms; sliced
  • 2 garlic cloves, minced
  • Salt and pepper to taste

Instructions:

  • Sauté the garlic, onion, mushrooms, and a cup of celery. Stir it and cook until the celery and onion are tender. Add wild rice, and boil.
  • Cook for an hour on a low heat. Remove the rice from heat when finished, add the green onions, and ½ cup chopped celery.

Day 6

  • Breakfast: Chia breakfast pudding
  • Snack: ½ cup blueberries
  • Lunch: Miso soup with fermented tofu
  • Snack: a handful of macadamia nuts
  • Dinner: Roasted root vegetables with 4 oz salmon
  • Chia Breakfast Pudding

Ingredients:

  • 1 cup coconut milk
  • 4 tablespoons of chia seeds
  • ½ teaspoon vanilla extract
  • ¼ cup chopped nuts (almonds, cashews or hazelnuts)
  • ½ teaspoon cinnamon
  • 1 tablespoon unsweetened shredded coconut flakes

Instructions:

  • Take a Mason jar, and mix the chia seed and milk. Then, add the vanilla, chopped nuts, and cinnamon. Cover with a lid, shake it, and leave it in the fridge. The next morning, shake again, add fresh nuts, fruits, and coconut shreds.

Miso Soup with Fermented Tofu

Ingredients:

  • 1/4 cup firm fermented tofu, cubed
  • 1/2 cup chopped green onion
  • 4 cups water
  • 1/2 cup chopped Swiss chard or other sturdy green
  • 1/4 cup nori
  • 3-4 tablespoons white miso paste

Instructions:

  • Simmer the water and add the nori to cook for 5-7 minutes. In another bowl, pour some hot water, add whisk and miso. Add the soup and the remaining ingredients. Cook for five minutes.

Roasted Root Vegetables

Ingredients:

  • 2 onions, cut into 1-inch pieces
  • 1 pound parsnips, peeled, cut into 1-inch pieces
  • 2 leeks, cut into 1-inch-thick rounds
  • 2 tablespoons chopped fresh rosemary
  • 1 pound red-skinned potatoes, unpeeled, scrubbed, cut into 1-inch pieces
  • 1 pound rutabagas, peeled, cut into 1-inch pieces
  • 1 pound carrots, peeled, cut into 1-inch pieces
  • 1 pound celery root
  • 2 leeks (white and pale green parts only), cut into 1-inch-thick rounds
  • 1/2 cup olive oil
  • 10 garlic cloves, peeled
  • Olive oil

Instructions:

  • Preheat the oven to 400°F. Coat 2 baking papers with olive oil. Take a bowl, mix all the ingredients except the garlic. Add some salt and pepper, and divide the mixture between the baking papers. Roast for 30 minutes, and stir occasionally.
  • Then, add 5 garlic cloves to each of them and roast for 45 minutes.

Day 7

  • Breakfast: Quinoa porridge
  • Snack: a few slices of cantaloupe
  • Lunch: Mexican quinoa salad
  • Snack: a handful of dried coconut slices
  • Dinner: Pumpkin soup
  • Quinoa Porridge

Ingredients:

  • ½ cup rinsed quinoa
  • 1 15 oz. can of coconut milk
  • 1 teaspoon chia seeds
  • 1 teaspoon hemp seeds
  • 1 teaspoon cinnamon

Instructions:

  • Mix all the ingredients (except for the hemp seeds). Leave them to simmer for 15 minutes until the liquid is absorbed. Now, sprinkle with hemp seeds.

Mexican Quinoa Salad

Ingredients:

  • 2 cups cooked quinoa
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1 (15-ounce) can kidney beans, rinsed and drained
  • 1 (14 ounce) can corn (optional)
  • 1/4 cup chopped fresh cilantro
  • 1 red bell pepper, chopped
  • 1 cup cooked brown rice
  • 1 red onion, chopped

Dressing:

  • 2 cloves garlic, mashed
  • 1 tablespoon chili powder, or to taste
  • 3/4 cup olive oil
  • 1/3 cup red wine vinegar
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon cayenne pepper, or to taste
  • 1/2 teaspoon salt

Instructions:

  • Mix the brown rice, red onions, kidney beans, pinto beans, quinoa, cilantro, bell pepper, and corn in a glass container. Whisk the dressing together. Pour the dressing over this mixture. Leave it in the fridge for 2 hours.

Pumpkin Soup

Ingredients:

  • 3 cloves garlic, minced
  • 2 sugar pumpkins (450 g pumpkin puree)
  • 2 shallots, diced
  • 1 cup light coconut milk
  • 2 tablespoons maple syrup or honey
  • 2 cups vegetable broth
  • 1/4 teaspoon each: sea salt, nutmeg, black pepper, cinnamon

Instructions:

  • Preheat the oven to 350 degrees F and line a baking paper. Cut off the tops of two sugar pumpkin, and then cut them.
  • Brush the flesh with oil and place them on the baking sheet. Bake them for less them an hour, and remove them from the oven. Leave them to cool for about 10 minutes, and peel away the skin.
  • Take a saucepan, add a tablespoon of olive oil, shallot, and the garlic, and cook them for 5-10 minutes. Add the rest of the ingredients.
  • Pour the soup into a blender, and blend it to make a puree. Return it to the pot and cook for 10 more minutes.
  • When this week ends, find other tasty and healthy alkaline meals. Don’t forget to keep your body hydrated, exercise regularly and get enough sleep.

Leave a Reply

Your email address will not be published. Required fields are marked *