PH levels show how acidic or alkaline something is. On the pH scale, 0 is completely acidic, while 14 is completely alkaline, while 7 is neutral. Each individual body system has its own ideal pH level, while even small fluctuations in this balance can cause disastrous consequences. To do this, you must take care of your diet. Follow this alkaline diet for 7 days that will help you fight inflammation and other ailments that a very acidic diet is causing you.
Alkaline diet fights inflammation and overweight
Our blood is on the alkaline side, with a pH level between 7.35 and 7.45, while stomach acid needs to have a pH of 3.5 or less to break down food. To ensure the proper pH level of the blood, our urine changes its pH value.
An alkaline diet is rich in alkaline foods to balance pH levels in the body, as modern diets are rich in acidic foods that promote inflammation and disease.
Thus, they prevent bloating, insomnia, poor memory, kidney stones, poor energy levels, high blood pressure, headaches, diabetes, heart disease, muscle pain, and weak bones.
These diets are a popular trend these days, but despite this fact, they are a powerful tool against numerous diseases, including cancer.
Many people report their positive personal experiences with these diets, but there are also many other people who cannot understand how they work.
The medical community doubts the success of these diets as each body system has its own ideal pH levels. However, the facts show that an alkaline diet works and energizes the body and provides health and vitality.
Alkaline diets are also compatible with weight loss, treating arthritis, inflammation, and cancer.
Namely, foods high in sugar and high in fat are acidic, so they increase the acidity of the blood and the body extracts minerals from the bones and organs to restore the proper pH balance of 7.4.
High acidity or acidosis promotes inflammation and therefore causes diseases such as multiple sclerosis, joint pain, arrhythmia, immunodeficiency disorders, lethargy, and cancer.
In contrast, cancer cells cannot fight in an alkaline environment. PH levels are also important for cell signaling, which is vital for your cells to perform their individual tasks.
These are the basic rules:
You should eat vegetables, most fruits, peas, legumes, beans, soybeans, and tofu, some nuts and seeds, and lots of healthy fats like olive oil, coconut oil, and flaxseed oil.
This is a list of the main alkaline foods:
- Artichokes.
- Asparagus.
- Broccoli.
- Beet root.
- Date.
- Figs.
- Cauliflower.
- Fennel.
- Lemon.
- Kale.
- Spinach.
- Watercress.
On the other hand, you should avoid processed foods, sugar, dairy, meat, eggs, alcohol, most cereals, caffeine, soy, processed corn, safflower and sunflower oils, hydrogenated and margarine.
7-day alkaline diet
You should follow this plan and significantly increase your overall health. In addition, we also give you the recipes for some simple, alkaline, but tasty foods.
Day 1 of the alkaline diet
Breakfast: quinoa with chia and strawberry.
Snack: one orange.
Lunch: sweet and salty salad.
Snack: 1/2 cup of toasted walnuts and dried fruits.
Dinner: simple green salad with olive oil and apple cider vinegar, 3-4 oz. roast chicken with roasted sweet potatoes and parsnips.
Quinoa with Chia and Strawberry
Ingredients:
- 1 cup of cooked quinoa.
- 5 tablespoons chia seeds.
- ½ cup quartered strawberries + 4 sliced strawberries.
- 2 chopped dates.
- 2 tablespoons of unsweetened grated almonds and coconut flakes.
- 1 ½ cup coconut milk.
Instructions:
Cook the quinoa the night before, and in a blender, mix the dates and coconut milk to make a puree. Pour it into a jar and add the chia seeds. Stir well, cover with a lid, and chill. In the morning, add the quinoa and chia seeds to a bowl and add the ingredients. Enjoy!
Sweet and salty salad
Ingredients:
- ½ cucumber, sliced.
- 1 avocado, cubed.
- 1 large head 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 of extra virgin olive oil.
Instructions:
In a bowl, cut the lettuce and add the ingredients. At the end, add the dressing.
Roasted sweet potatoes and parsnip
Ingredients:
- 1/2 pound sweet potatoes / sweet potato, cut into 1/2-inch thick pieces.
- 1/2 kilo of parsnip / parsnip.
- 2 tablespoons olive oil.
- Coarse salt and ground pepper.
- 1 tablespoon Dijon mustard.
- Chopped parsley.
- 2 tablespoons pure maple syrup.
Instructions:
Peel and cut the parsnips, and preheat the oven to 230° C. Toss the parsnips on a rimmed baking sheet, along with the sweet potatoes. Season with oil, salt and pepper. Roast for half an hour, until they turn golden brown and tender.
In a smaller bowl, mix the mustard and maple syrup and pour the mixture over the vegetables. Sprinkle with parsley.
Day 2 of the alkaline diet
- Breakfast: vegan apple parfait.
- Snack: 1 pear.
- Lunch: Salted avocado wraps and white bean stew.
- Snack: 1 handful of toasted pumpkin seeds.
- Dinner: Simple cucumber salad with olive oil and apple cider vinegar. 100 grams of roast chicken with roasted Brussels sprouts with red peppers.
Vegan apple parfait
Ingredients:
- 1 cup diced apples.
- 1/3 cup rolled oats, uncooked.
- ½ cup soaked raw cashews (soak 20 minutes-1 hour).
- ½ cup unsweetened coconut milk.
- ½ teaspoon vanilla extract.
- 1 tablespoon of hemp seeds.
Instructions:
Mix the coconut milk, cashews, and vanilla together. In a small cup, layer the ingredients, first pour the cashew cream, then the apples and the oatmeal and hemp seed flakes on top.
Salted avocado wrap
Ingredients:
- ½ avocado.
- 1 teaspoon basil, minced.
- Small handful of spinach.
- 1 tomato, sliced or minced.
- 1 butter lettuce or bunch of cauliflower leaves.
- 1 teaspoon coriander, minced.
- ¼ red onion, diced.
- Sea salt and pepper.
Instructions:
Spread the avocado on the leaf, add the ingredients and fold it in half.
White bean stew
Ingredients:
- 3 cups cannellini beans (white beans), rinsed and drained.
- 1 3/4 cups reduced sodium chicken broth.
- 1 1/2 cups diced tomatoes.
- 2 large garlic cloves, minced.
- 1/4 cup plus 1/2 tablespoon extra-virgin olive oil.
- 10 cups loosely packed baby arugula.
- 8-slice baguette (3/4 inch thick).
- 1/4 teaspoon black pepper.
Instructions:
Over moderately high heat, cook the garlic in 1/4 cup oil in a large 3 1/2 to 4 1/2 quart saucepan for 1 to 2 minutes. Then cut the tomatoes and add a little oil.
Add the pepper, beans, and broth and bring the mixture to a boil. Lower the heat and let it simmer for 5 minutes. Add the greens and cook for a few more minutes, until wilted.
Brussels sprouts with red peppers
Ingredients:
- 1 ½ pounds Brussels sprouts, small.
- 2 plump garlic cloves (to taste), minced.
- 1 medium red bell pepper, diced small.
- 1 tablespoon finely chopped lemon zest or grated salt.
- 4 tablespoons of extra virgin olive oil.
- 1 to 2 tablespoons finely chopped mint (to taste).
Instructions:
You need to trim the Brussels sprouts at the base first, to get rid of the loose leaves. Then cut them in half and put them in a larger bowl.
Add a tablespoon of olive oil and season with salt. Then, preheat the oven to 200° C and line a tray with parchment paper. Over medium heat, heat 2 tablespoons of olive oil in a large heavy skillet.
Add the Brussels sprout halves, cut down, and sauté for 3 to 5 minutes until they turn a nice brown color.
Then transfer them to a baking sheet, turn them upside down, and repeat with the other sprouts. Place the baking sheet in the oven and bake until just soft, for another 10 minutes.
Over medium heat, heat the oil and add the red pepper, stir often and cook for 5 minutes. Add the garlic and cook for another minute. Add the roasted Brussels sprouts, stir again, and then add the mint, lemon zest, and freshly ground pepper. Heat a little and season. Enjoy!
Day 3 of the alkaline diet
- Breakfast: Berry Smoothie.
- Snack: 1 mango.
- Lunch: Asian sesame dressing and noodles.
- Snack: a handful of dried apricot.
- Dinner: 4 oz oven roasted salmon, ½ baked sweet potato, curried beets and vegetables.
Mixed berry smoothie
Ingredients:
- 1 cup frozen mixed berries, strawberries.
- 1 banana (peeled and frozen).
- 2 cups fresh spinach.
- 2 cups of homemade almond milk.
- 1 tablespoon of chia.
- 4 tablespoons raw almond butter.
Instructions:
In a blender, combine the almond milk and spinach, then add the remaining ingredients, except for the chia. As soon as it’s smooth, add the chia and mix again on low speed. Leave it for a few minutes for the chia seeds to expand.
Sesame Chicken Noodle Salad
Ingredients:
For the salad:
- 5-6 cups kale or spinach.
- 1/2 cup brown rice noodles.
- 3 large carrots, cut into small, thin pieces.
- 3 bell peppers, cut into small, thin pieces.
- 400 grams boneless skinless chicken breast.
- ½ cup cashews or peanuts.
- 1 cup coriander leaves, chopped.
- 4 green onions or scallions, green parts only, chopped.
For the dressing:
- 2 large garlic cloves, peeled.
- ¼ cup of natural peanut butter.
- ⅓ cup soy sauce.
- ¼ cup white distilled vinegar.
- 2 tablespoons of honey.
- 1 tablespoon ginger, minced.
- some lemon juice squeezes.
- ½ cup coconut oil.
- 2 tablespoons of water.
- 2 tablespoons sesame oil.
Instructions:
In a bowl of cold water, soak the noodles. Preheat the oven to 200° C. In a food processor, mix the dressing ingredients, setting aside the peanut butter.
To marinate, add the chicken to a plastic bag and add ¼ to ½ cup of the dressing for about 15-30 minutes. In the food processor, add the peanut butter and pulse.
Mix all the vegetables in a bowl. Bake the marinated chicken for 20 minutes, set it aside for 10 minutes, and then pour in the vegetable mixture.
Next, drain the noodles and cook them in a skillet over medium-high heat. Add a little oil, a little of the dressing, and stir while smooth. Add a little water if necessary. At the end, garnish with coriander and crushed peanuts.
Curried beet leaves
Ingredients:
- 1 bunch of beet / beet greens.
- 1/2 small onion, finely chopped.
- 1/4 cup stalks, finely chopped.
- 1 tablespoon of coconut oil.
- 3 garlic cloves.
- 1/2 teaspoon turmeric.
- 1/2 teaspoon chili powder.
- 1/2 serrano pepper.
- 1/4 semolina.
- 1 cup of water.
- 1/2 teaspoon ground cumin.
- 1 tablespoon of lemon juice.
- pinch of salt (or to taste).
Instructions:
Over medium heat, heat the oil in a skillet and add the beet stalks, garlic, chili and onion. Cook until the onions turn transparent. Then add the semolina and cook for 3 minutes.
Add the cumin, chili powder, and turmeric, followed by the beets, salt, and water. Cover the pan and cook for 5 minutes. Cook for 5 more with the pan uncovered, and stir frequently. At the end, sprinkle with lemon juice.
Day 4 of the alkaline diet
Breakfast: Oatmeal and almond butter.
Snack: 1 banana.
Lunch: Vegetable bowl.
Snack: a handful of almonds.
Dinner: zucchini noodles and kale pesto.
Apple Almond Butter Oatmeal
Ingredients:
- 1 cup of grated green apple.
- 1/3 cup raw almond butter.
- 2 cups oatmeal.
- 1 ½ cups coconut milk.
- a pinch of cinnamon.
Instructions:
Combine the coconut milk, oatmeal, and almond butter in a bowl. Add the apple and transfer the mixture to a glass jar. Close with a lid and leave it in the fridge. In the morning, garnish with cinnamon and enjoy.
Bowl with vegetables
Ingredients for the avocado and cumin dressing:
- 1 avocado.
- 1 tablespoon ground cumin.
- pinch cayenne pepper.
- ¼ teaspoon sea salt.
- 2 lemons, freshly squeezed.
- 1 cup of filtered water.
- 1 tablespoon of extra virgin olive oil.
- Optional: ¼ teaspoon smoked paprika.
Ingredients for the Lemon Tahini Dressing:
- ¼ cup tahini.
- ½ lemon, freshly squeezed.
- ½ cup of filtered water.
- 1 clove garlic, minced.
- 1 tablespoon of 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 of hemp seeds.
Instructions:
Steam the broccoli and kale and set aside. Next, mix in the seaweed noodles and zucchini noodles, and pour in a generous dollop of the smoked avocado cumin dressing.
Add some cherry tomatoes. Mix one more time, then steam the vegetables. Drizzle with lemon tahini dressing, then add the tomatoes and noodles on top. Sprinkle with hemp seeds.
Kale Pesto Zucchini Noodles
Ingredients:
- 1 zucchini noodles (spiralized).
- 1/2 cup walnuts.
- 2 lemons freshly squeezed.
- 1 bunch kale.
- 2 cups fresh basil.
- 1/4 cup of extra virgin olive oil.
- Sea salt and pepper.
- Optional: sliced asparagus, spinach leaves and tomato.
Instructions:
Soak the walnuts the night before. The next morning, mix all the ingredients in a blender until you get a smooth mixture, and simply add the zucchini noodles.
Day 5 of the alkaline diet
- Breakfast: energy shake.
- Snack: an avocado.
- Lunch: bowl of quinoa burrito.
- Snack: a handful of dates.
- Dinner: wild rice mushrooms and almond risotto.
Energy shake
Ingredients:
- 2 cups fresh spinach.
- 1 cup frozen mixed berries.
- 2 tablespoons raw almond butter.
- 2 cups of homemade almond milk.
- 1 frozen banana.
- 1 tablespoon of coconut oil.
- ½ teaspoon cinnamon.
Instructions:
In a blender, mix the almond milk and spinach, then add the other ingredients. Mix one more time and enjoy.
Burrito Quinoa Bowl
Ingredients:
- 1 cup of quinoa.
- 4 sliced green onions.
- 2 cans of black beans or adzuki.
- 4 garlic cloves, minced.
- 2 limes, fresh juice.
- 2 avocados, sliced.
- 1 tablespoon of cumin.
- A small handful of cilantro, chopped.
Instructions:
Cook the quinoa, and in a large skillet, heat the beans over low heat. Add the lime juice, cumin, garlic, and onion, and cook for 10 to 15 minutes. Add the fresh cilantro and avocado on top.
Mushroom and brown rice risotto
Ingredients:
- 5 cups uncooked brown rice.
- 2 cups of vegetable broth.
- ½ cup sliced green onions.
- 1 tablespoon of extra virgin olive oil.
- ½ cup raw walnut halves.
- 5 cups of chopped celery.
- ½ of yellow onion; cut.
- 4 medium white whole mushrooms; sliced.
- 2 garlic cloves, minced.
- Salt and pepper to taste.
Instructions:
In a medium skillet, sauté the mushrooms, onion, garlic and a cup of celery, stir and cook until the celery and onion are tender. Add the broth and brown rice, and bring to a boil.
Lower the heat, simmer, cover the pan and cook for an hour. Stir for 30 minutes. Remove the rice from the heat when done, remove the lid and add the green onions, and ½ cup of chopped celery.
Next, set the oven to 180 ° C and line a baking sheet with parchment paper. Next, spread the walnuts and toasts for 8-10 minutes, turning them in half. When done, chop up the pecans and add them to the risotto.
Day 6 of the alkaline diet
- Breakfast: breakfast pudding with chia.
- Snack: ½ cup of blueberries.
- Lunch: miso soup with fermented tofu.
- Snack: a handful of macadamia nuts.
- Dinner: Roasted root vegetables with 4 oz salmon.
Breakfast pudding with Chia
Ingredients:
- 1 cup of coconut milk.
- 4 tablespoons chia seeds.
- ½ teaspoon vanilla extract.
- ¼ cup chopped walnuts (almonds, cashews, or hazelnuts).
- ½ teaspoon cinnamon.
- 1 tablespoon unsweetened grated coconut flakes.
Instructions:
In a glass jar with a lid, mix the milk and chia seeds, add the cinnamon, chopped walnuts and vanilla. Then cover it with a lid, shake it to mix well, and leave it in the refrigerator. In the morning, shake again, add fresh fruit, nuts, and coconut chunks, and enjoy.
Miso soup with fermented tofu
Ingredients:
- 1/4 cup firm fermented tofu, cubed.
- 1/2 cup green onion, chopped.
- 4 cups of water.
- 1/2 cup of chopped chard or other resistant green.
- 1 sheet (1/4 cup) nori, cut into large rectangles.
- 3-4 tablespoons white miso paste.
Instructions:
Simmer the water in a medium saucepan, and add the nori to cook for 7 minutes. In a smaller bowl, pour some hot water, add the miso, and whisk. Add the soup, stir, and add the remaining ingredients. Cook for 5 minutes. Season and serve.
Roasted root vegetables
Ingredients:
- 2 onions cut into 1-inch pieces.
- 450 grams parsnips, peeled, cut into 1-inch pieces.
- 2 leeks (white and pale green parts only), cut into 1-inch-thick rounds.
- 2 tablespoons minced fresh rosemary.
- 1/2 pound red-skinned potatoes, unpeeled, cut into 1-inch chunks.
- 1/2 pound kohlrabi, peeled, cut into 1-inch pieces.
- 1/2 pound carrots, peeled, cut into 1-inch pieces.
- 1/2 pound celery root (celeriac), peeled, cut into 1-inch pieces.
- 2 leeks (white and pale green parts only), cut into 1-inch-thick rounds.
- 1/2 cup of olive oil.
- 10 garlic cloves, peeled.
- Olive oil.
Instructions:
Place a rack in a lower third of the oven and another in the center. Preheat to 200 ° C. Coat 2 baking sheets with olive oil. In a bowl, mix the ingredients, except the garlic. Mix, season with salt and pepper, and divide the mixture between the trays. Roast for half an hour and stir occasionally.
Then simply reverse the positions of the baking sheets and add 5 garlic cloves to each of them. Roast for 45 minutes.
Day 7 of the alkaline diet
- Breakfast: quinoa porridge.
- Snack: a few slices of melon.
- Lunch: Mexican quinoa salad.
- Snack: a handful of dried coconut slices.
- Dinner: pumpkin soup.
Quinoa porridge
Ingredients:
- ½ cup quinoa rinsed.
- 1 15 oz can coconut milk.
- 1 teaspoon chia seeds.
- 1 teaspoon of hemp seeds.
- 1 teaspoon cinnamon.
Instructions:
Mix all the ingredients except for the hemp seeds in a small saucepan. Let them simmer for 10-15 minutes until the liquid is absorbed, and then sprinkle with hemp seeds.
Mexican quinoa salad
Ingredients:
- 2 cups cooked quinoa.
- 400 grams of pinto beans, rinse and drain.
- 400 grams of kidney beans, rinsed and drained.
- 400 grams of shelled corn (optional).
- 1/4 cup fresh cilantro, chopped.
- 1 red bell pepper, chopped.
- 1 cup of cooked brown rice.
- 1 red onion, minced.
Dressing:
- 2 garlic cloves, pureed.
- 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:
In a glass bowl, combine the corn, bell pepper, cilantro, quinoa, pinto beans, kidney beans, red onion, and brown rice. Whisk in the dressing and pour over this mixture. Mix and cover with a lid. Leave it in the fridge for 2 hours.
Pumpkin soup
Ingredients:
- 3 garlic cloves, minced.
- 2 pumpkins (450 g of pumpkin puree).
- 2 shallots, diced.
- 1 cup light coconut milk.
- 2 tablespoons maple syrup or honey.
- 2 cups of vegetable broth.
- 1/4 teaspoon each: sea salt, nutmeg, black pepper, cinnamon.
Instructions:
First, preheat the oven to 176 ° C and line a baking sheet with parchment paper. Cut off the tops of 2 sugar pumpkins and cut them in half. Scrape up all the seeds and tissue with a spoon.
Brush the meat with oil and place it upside down on the baking sheet. Bake for 45-50 minutes and remove from the oven. Let them cool for 10 minutes and peel off the skin.
In a skillet, add a tablespoon of the olive oil, the garlic, and the shallot, and cook for a few minutes. Add the rest of the ingredients, including the pumpkin, and simmer.
Pour the soup into a blender and mix to make a puree. Then, return it to the pot, cook it for 5-10 more minutes and season. Enjoy!
As soon as you finish this week, try to find other delicious and healthy alkaline foods, or repeat this specific alkaline diet for another week and continue to improve your health. Remember to get enough sleep, exercise regularly, and keep your body well hydrated.