Alkaline Diet Plan: Pros, Cons, Foods to Eat & Avoid

Alkaline Diet – Pros, Cons and Diet Plan

Modern life is synonymous with stress, a hectic work schedule, unhealthy eating habits, and a skewed work-life balance. So for good health, the convenient option left is following a good diet plan. One of the trending diets is the Alkaline Diet that is believed to be highly beneficial. Let’s learn more about this diet and its pros and cons.

What Is Alkaline Diet?

The Alkaline diet, also known as Alkaline ash or acid-alkaline diet, works on the premise that what you eat can alter your body’s pH balance. The pH value, in simple terms, is the measurement of alkalinity or acid in your body. Your metabolism converts the food you eat into energy, or some people say, it is like burning things to create heat energy. Both these processes require chemical reactions to break down the solid mass of food or item. Unlike the fire burning, your body’s chemical reaction required to break down food happens in a controlled and slow manner. And similar to the ash residue left behind after burning the things, your body leaves an “ash” residue or metabolic waste after breaking down the food. Now, this metabolic waste can either be acidic, alkaline, or neutral. Experts claim that your body’s metabolic waste is responsible for your body’s acidity.

To explain in simple words, if the food you eat leaves behind acidic ash, your blood will be acidic, and if it leaves behind alkaline ash, your blood will be more alkaline. And as per the acid-ash hypothesis, you are more vulnerable to diseases and illnesses if your body makes more acid-as, whereas alkaline –ash protects your body from diseases.

Is Alkaline Diet Healthy?

The alkaline diet is essentially a reinforcement of good, old-fashioned balanced eating habits. This diet encourages people to consume more vegetables, fruits, and water while avoiding sugar, meat, alcohol, and processed foods. Following these things helps you boost your overall health, lose weight, and even lower cancer risk.

This diet can help in the reduction of inflammation. While inflammation is a normal reaction to injury and infection, too much inflammation, also known as chronic inflammation, can cause damage to DNA and lead to cancer. So, consuming foods that reduce inflammation can reduce the risk of cancer.

Pros of Alkaline Diet

Some of the pros or advantages of the Alkaline diet are:

  • This diet recommends eating primarily vegetables, fruits, and grains and reducing meats, added sugar, junk, and processed food.
  • After following this diet, some people experienced having more energy, fewer gut problems, and reduced weight. Cutting back on processed and junk food can be the main reason for this.
  • Unlike other diet plans, the Alkaline diet plan doesn’t eliminate any food group. People on this diet can still consume acid-forming foods though in limited quantities.
  • This diet is not at all expensive to maintain.

Cons of Alkaline Diet

Some of the cons of the Alkaline diet are:

  • There are no concrete scientific proofs to support the claims about the working of this diet.
  • All acids such as amino acids, DNA, and fatty acids all form the body’s building blocks and are essential.
  • This diet recommends limited consumption of dairy, meats, and eggs. All of these contain important nutrients and proteins beneficial for good health.
  • The human body has the mechanism of strictly regulating its pH balance. The kidneys balance pH. So many scientists don’t believe pH can be altered by the food consumed.

How Much Does Alkaline Diet Cost?

The alkaline diet just recommends eating more of some foods and limiting the number of other food groups. So there is no additional expense of following this diet. The cost of pursuing this diet is the same as your usual grocery bill.

How Does the Alkaline Diet Work?

The alkaline diet works on the premise that consuming more alkaline foods can make the body’s pH more alkaline. The body’s pH level varies for different reasons. So changing the body’s pH level through diet is considered impossible by few experts. That said, the Alkaline diet does have health benefits. It is beneficial to improve overall health and how the alkaline diet works.

First, understand that the alkaline diet doesn’t restrict or recommend eating a particular food group at a specific time or requires you to fast for certain hours. It just works on the idea of eating more alkaline foods and few acidic foods. It doesn’t segregate foods into “foods to eat” or “foods to avoid” lists but encourages people to strive to eat a balanced diet by knowing the acid- and base-forming foods. So before starting on the alkaline diet, you should read and learn about acid- and alkaline-forming foods and form your alkaline foods list.

The same food group can have some items which are more acidic than others. Some fruits are good for pH while others aren’t. So when you know the best alkaline foods to eat, you can build your meals around those alkaline fruits and vegetables.

These tips may help to ensure you eat more alkaline foods and less acidic foods:

  • Eat more vegetables and fruits. Fill your plate first with plant foods so that you won’t have space for acid-forming bread or meats.
  • Ensure 80% of your food volume is alkalizing food and 20% of what you eat is acidic. Apply this rule to every meal and snack.
  • Eliminate or drink soda in limited quantity.
  • Drink at least 64 ounces of water daily.
  • Limit your animal protein intake to one serving per day.
  • Replace your refined carbohydrate with fresh vegetables.

Foods to Eat on Alkaline Diet

People who want to follow the Alkaline diet should eat more low-acid foods. The foods to eat on the alkaline diet are:

  • Fruits
  • Seeds
  • Vegetables, especially spinach
  • Legumes
  • Tofu
  • Unsweetened fruit juices
  • Raisins
  • Black currants
  • Soy food
  • Nuts

Foods to Limit on Alkaline Diet

Foods to limit on the Alkaline diet are:

  • Dairy products such as milk and cheese
  • Meat (especially canned lunch meat, corned beef, veal, turkey, and lean beef)
  • Fish
  • Processed foods
  • Coffee
  • Soda
  • Alcohol
  • Poultry
  • Cottage cheese
  • Yogurt
  • Eggs (especially egg yolk)
  • Grains (white rice, spaghetti, rolled oats, brown rice, cornflakes, rye bread, whole-wheat bread)
  • Lentils
  • Peanuts and walnuts
  • Packaged foods

Alkaline Diet Meal Plan With Recipes

To help you follow the alkaline diet plan, here is the day-wise Alkaline diet meal plan with alkaline breakfast and lunch recipes. You can use these lunch recipes and swap them for dinner as well. They are all simple to make and use common ingredients.

1. Day One


Strawberry With Coco Chia Quinoa Breakfast

This easy-to-make breakfast recipe can be prepared one night before and enjoyed the following day. It is the perfect filling food for a power-filled morning with healthy ingredients such as quinoa and strawberries.


  • Quinoa (cooked) – 1 cup
  • Chia seeds – 5 tbsp
  • Coconut, almond, or hemp milk – 1 ½ cup
  • Strawberries (quartered) – ½ cup
  • Strawberries (sliced) – 4
  • Pitted date – 2
  • Almond (pieces) – 2 tbsp
  • Unsweetened Coconut Flakes (shredded) – 2 tbsp

How to Make

  1. Cook quinoa the night before. Refrigerate overnight.
  2. The next day, blend strawberries, milk, and dates in the blender and make a smooth puree.
  3. Pour this puree into a jar and add chia seeds to it. Mix well till the chia seeds are entirely covered with the puree.
  4. Top with strawberry slices, shredded coconut, and almonds, and enjoy!


Sweet and Savory Salad

Enjoy this sweet and savory salad of butter lettuce, and cucumber for a delicious yet healthy lunch dish.


  • Butter lettuce (head) – 1
  • Cucumber (sliced) – ½
  • Pomegranate seeds – 1/3 cup
  • Avocado (cubed) – 1
  • Shelled pistachios (chopped) – ¼ cup
  • Apple cider vinegar – ¼ cup
  • Extra virgin olive oil – ½ cup
  • Garlic clove(minced) – 1

How to Make

  1. In a salad bowl, add hand-torn butter lettuce.
  2. Mix the garlic, olive oil, and apple cider vinegar. Mix well. Your dressing is ready.
  3. Add the remaining ingredients to the hand-torn lettuce.
  4. Toss the salad dressing and serve.

2. Day Two


Non-Dairy Apple Parfait

Raw cashews mixed with apple and coconut milk are used to make this healthy parfait. Made in few minutes, it is perfect for those busy mornings.


  • Raw cashews (soaked for 20 minutes to 1 hour) – ½ cup
  • Unsweetened coconut or almond milk – ½ cup
  • Vanilla – ½ tsp
  • Apple (chopped) – 1 cup
  • Rolled gluten-free oats (uncooked) – 1/3  cup
  • Hemp seeds – 1 tbsp

How to Make

  1. In a blender, add cashews, vanilla, and milk. Blend till a smooth paste is formed.
  2. Layer a small bowl or cup with cashew mixture and apple slices.
  3. Top with hemp seeds and oats. Enjoy!


Savory Avocado Wrap

Quick to make and high on taste is the motto of this Avocado wrap. Full of healthy ingredients, this is perfect for fueling you for many hours.


  • Butter lettuce or collard leaf – 1
  • Avocado (mashed) – ½
  • Basil (chopped) – 1 tsp
  • Spinach – a handful
  • Cilantro (chopped) – 1 tsp
  • Red onion (diced) – ¼ cup
  • Tomato (sliced or chopped) – 1
  • Sea salt – to taste
  • Pepper – to taste

How to Make

  1. On a collard leaf or lettuce leaf, spread the avocado.
  2. Add cilantro, basil, red onion, and tomato.
  3. Sprinkle pepper and salt.
  4. Add spinach and fold in half. Enjoy!

3. Day Three


Almond Butter Berry Smoothie

Almond butter, spinach, and chia seeds with berries combine to make this delicious smoothie. Made in a few minutes, this is perfect for giving your day an energetic start.


  • Fresh Spinach – 2 cups
  • Almond milk (unsweetened) – 2 cups
  • Strawberries or mixed berries or grapes – 1 cup
  • Banana (peeled and frozen) – 1
  • Raw almond butter – 4 tbsp
  • Chia seeds – 1 tbsp

How to Make

  1. Blend almond milk with spinach.
  2. Add all the remaining ingredients except chia seeds to the spinach mixture and blend again.
  3. Add chia to the mixture. Blend on a low speed to mix gently.
  4. Let the mixture sit for few minutes to allow the chia seeds to expand.
  5. Pour in a glass. Enjoy!


Kale Pesto Pasta

Enjoy this zucchini noodle pasta with added flavors of kale.


  • Kale – 1 bunch
  • Fresh Basil – 2 cups
  • Extra virgin olive oil – ¼ cup
  • Walnuts – ½ cup
  • Limes (freshly squeezed) – 2
  • Zucchini (noodles) – 1
  • Sea salt – to taste
  • Pepper – to taste
  • Tomato slices or sliced asparagus or spinach leaves – Optional for garnishing

How to Make

  1. Soak walnuts the night before to improve their absorption.
  2. In a blender, add all the ingredients except zucchini and blend till a creamy mixture is formed.
  3. Add the mixture to zucchini noodles in a bowl.
  4. Garnish if you want. Enjoy!

4. Day Four


Apple and Almond Butter Oats

You can prepare this oats breakfast one night prior and enjoy it the following day.


  • Gluten-free oats – 2 cups
  • Coconut milk – 1 ½ cup
  • Raw almond butter – 1/3 cup
  • Green apple (grated) – 1 cup
  • Cinnamon – 1 tsp

How to Make

  1. One day prior, in a bowl, add oats, almond butter, and coconut milk and mix well.
  2. Add in grated apple and stir well.
  3. Cover the bowl and refrigerate for a night.
  4. If the oats seem too thick the following day, add more coconut milk.
  5. Garnish with cinnamon and serve. Enjoy!


Green Goddess Bowl with Cumin Dressing

The goodness of kale, broccoli, and zucchini combine in this green bowl. A perfect choice for a nutritious and delicious lunch dish.


Ingredients for salad:

  • Kale (chopped) – 3 cups
  • Broccoli florets (chopped) – ½ cup
  • Zucchini (noodles) – ½
  • Kelp noodles (soaked and drained) – ½ cup
  • Cherry tomatoes (halved) – 1/3 cup
  • Hemp seeds – 2 tbsp

For Avocado cumin dressing:

  • Avocado – 1
  • Cumin Powder – 1 tbsp
  • Limes (freshly squeezed)-2
  • Filtered water – 1 cup
  • Sea salt – ¼ tsp
  • Extra virgin olive oil – 1 tbsp
  • Cayenne pepper – a dash
  • Smoked paprika – 1.4 tsp (optional)

Ingredients for Tahini Lemon Dressing:

  • Tahini (sesame butter) – ¼ cup
  • Filtered water – ½ cup
  • Lemon (freshly squeezed) – ½
  • Garlic clove (minced) -1
  • Sea salt – ¾ tsp
  • Extra virgin olive oil – 1 tbsp
  • Black pepper – to taste

How to Make

  1. Lightly steam broccoli and kale. Keep aside.
  2. Make the avocado cumin dressing and lemon tahini dressing in separate bowls.
  3. Mix zucchini and kelp noodles in a bowl and toss with smoked avocado cumin dressing.
  4. Add cherry tomatoes to the bowl and toss again.
  5. Plate steamed broccoli and kale and drizzle lemon tahini dressing on them.
  6. Top the broccoli and kale with the noodles.
  7. Sprinkle with hemp seeds. Enjoy!

5. Day Five


Berry With Spinach Power Smoothie

The power of spinach and almond milk come together in this healthy smoothie.


  • Fresh spinach – 2 cups
  • Unsweetened Almond milk – 2 cups
  • Frozen mixed berries- 1 cup
  • Frozen banana – 1
  • Coconut oil – 1 tbsp
  • Cinnamon powder – ½ tsp
  • Raw almond butter – 2 tbsp

How to Make

  1. Blend spinach with almond milk in a blender.
  2. Add the remaining ingredients and blend again.
  3. Pour in a glass and enjoy!


Quinoa Burrito Bowl

A quinoa bowl topped with fresh vegetables and beans is an ideal lunch choice.


  • Quinoa – 1 cup
  • Black or adzuki beans – 2 15 oz cans
  • Green onions (sliced) – 4
  • Lime (freshly squeezed) – 2
  • Garlic cloves (minced) – 4
  • Cumin – 1 tsp
  • Avocado (sliced) -2
  • Cilantro (chopped) – a handful

How to Make

  1. Cook quinoa.
  2. Warm the beans on low flame.
  3. Add in onions, garlic, lime juice, and cumin. Cook for 10-15 minutes till the flavours combine.
  4. Serve the cooked quinoa in bowls and top with cooked beans and avocado. Garnish with cilantro and serve. Enjoy!

6. Day Six


Quinoa Morning Porridge

Make this delicious quinoa porridge in a few minutes and enjoy the flavors.


  • Rinsed quinoa – ½ cup
  • Coconut milk – 1 15 oz can
  • Cinnamon – 1 tsp
  • Chia seeds – 1 tsp
  • Hemp seeds -1 tsp

How to Make

  1. In a pan, add all the ingredients except for hemp seeds and cook for 10 to 15 minutes on medium-low flame till the liquid is completely absorbed.
  2. Serve in a bowl.
  3. Sprinkle hemp seeds. Enjoy!


Thai Quinoa Salad

Enjoy this healthy quinoa salad topped with Thai dressing.


Ingredients for salad:

  • Quinoa (streamed) – 1 cup
  • Arugula – 1 large handful
  • Tomato (sliced) – 1
  • Red onion (diced) – ¼
  • Filtered water – ¼ cup

Ingredients for Thai dressing:

  • Sesame seeds – 1 tbsp
  • Garlic(chopped) – 1 tsp
  • Lemon(freshly squeezed) -1 tsp
  • Apple cider vinegar – 3 tsp
  • Tamari (gluten-free) – 2 tsp
  • Tahini (sesame butter) – ¼ cup
  • Pitted date – 1
  • Salt – ½ tsp
  • Toasted sesame seeds – ½ tsp

How to Make

  1. In a blender, add filtered water and arugula and blend well.
  2. Steam quinoa with the mixture in a cooker or steamer. Keep aside after it is cooked.
  3. In a bowl, add quinoa, tomatoes, and onions.
  4. Add the Thai dressing and mix with the help of a spoon.
  5. Serve.

7. Day Seven


Alkamind Warrior Chia Breakfast

You can make this healthy chia breakfast dish the previous night in just a few minutes.


  • Chia seeds – 4 tbsp
  • Unsweetened coconut or almond milk – 1 cup
  • Vanilla – ½ tsp
  • Cinnamon powder – ½ tsp
  • Unsweetened coconut flakes (shredded) – 1 tbsp
  • Chopped Nuts or hemp seeds – ¼ cup

How to Make

  1. The night before, in a mason jar, combine chia seeds and milk.
  2. Add to it cinnamon powder, vanilla, and chopped nuts.
  3. Cover and shake till all ingredients are mixed well.
  4. Refrigerate for the night.
  5. The following day, stir the mixture and serve in a bowl.
  6. Garnish with coconut flakes or nuts or fresh fruits. Enjoy!


Noodle Salad With Asian Sesame Dressing

Delicious noodle salad with flavourful Asian sesame dressing is high on nutrition and is sure to light up your taste buds.


Ingredients for noodle salad:

  • Kelp or Zucchini noodles – 1 bag
  • Scallion (chopped) -1
  • Raw sesame seeds – 1 tbsp
  • Red bell pepper (sliced) – 1 optional

Ingredients for Asian dressing:

  • Tahini (sesame butter) – 2 tbsp
  • Tamari (gluten-free) – 2 tsp
  • Liquid coconut nectar – ½ tsp
  • Lemon (freshly squuesed) – ½ tsp
  • Garlic clove (minced) – 1

How to Make

  1. Mix all the dressing ingredients in a bowl and mix well. Keep aside.
  2. Lightly steam the noodles and rinse.
  3. Keep aside and allow them to separate.
  4. Add the noodles to a bowl.
  5. Mix scallions and the Asian sesame dressing to them. Mix well.
  6. Top with sesame seeds and serve. Enjoy!

Who Should Avoid the Alkaline Diet

The alkaline diet is suitable for most people and is generally safe. An alkaline diet may leave some people feeling hungry as they may not get their required amount of proteins, but other than that, it is safe for any person who doesn’t have any pre-existing health condition.

People with pre-existing health conditions such as cancer or kidney disease, or any other chronic diseases should consult with their doctor before starting the alkaline diet. Even people who are on medication that affects their body’s potassium or calcium or any other mineral levels should consult their physician before starting this diet.

The Alkaline diet is a healthy diet that encourages a high intake of vegetables, fruits, and other beneficial plant foods and restricts junk or processed foods. As it recommends consuming whole and unprocessed food, it boosts metabolism and improves overall health.

Also Read:

Benefits of Yoga Diet
A Guide on Very Low-Calorie Diet (VLCD)
Balanced Diet – Importance and Advantages

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Ruchelle has a vast experience working with clients in hospitality, health and wellness, entertainment, real estate, and retail. She aims to utilise her learnings to deliver quality content which will in turn help drive sales and customer engagement.