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40 Easy Alkaline Diet Meal Plan Recipes for Beginners

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Feel and look great with the power of these alkaline diet meal plan recipes! These 40 easy alkaline recipes for beginners may help boost your immune system and aid in weight loss.  These easy recipes give you plenty of options for dinners, lunches, breakfasts, and desserts. Keep reading for delicious recipes with nutritious ingredients that support your healthy eating journey.

alkaline diet recipesPin
40 Easy Alkaline Diet Meal Plan Recipes for Beginners

An alkaline diet revolves around the idea that the foods we eat can make our bodies more acidic or alkaline. The goal is to shift the body’s pH levels from acidic to alkaline by focusing on consuming more alkaline foods and cutting down on acid-forming foods.

When I used to weigh 125 pounds more, I ate meat, cheese, and processed junk food every day. Now that I know the benefits of a vegan alkaline diet I avoid those foods.


Get a FREE printable food chart

Have the list of foods to EAT and to AVOID at your fingertips.


What is an Alkaline Diet?

An alkaline diet is based on the idea that certain foods can affect the acidity or alkalinity (pH level) of the body. The theory behind this diet is that consuming foods that promote a more alkaline environment in the body can benefit overall health.

Here are the key principles of an alkaline diet:

  1. Alkaline Foods:
    • The diet encourages the consumption of eating more plant-based foods, such as fresh fruit, vegetables, nuts, seeds, and whole grains. These foods are believed to have positive effects on the body.
  2. Acidic Foods to Limit:
    • Conversely, the diet suggests minimizing the intake of acidic foods, including meat, dairy, processed foods, caffeine, and certain grains. These foods are thought to contribute to an acidic pH in the body thus causing numerous health conditions.
  3. Body’s pH Balance:
    • Proponents of the alkaline diet argue that maintaining a slightly alkaline pH in the body (around 7.35 to 7.45) is essential for good health. They believe that an acidic environment may contribute to various health issues.
  4. Health Claims:
    • Advocates of the alkaline diet claim improved energy levels, better digestion, reduced inflammation, and even prevention of chronic diseases like high blood pressure, heart disease, and diabetes. 

While an alkaline meal plan emphasizes whole foods and healthy food choices, critics argue that the restrictive nature of the diet may lead to nutrient deficiencies. Before making significant changes to your diet, it’s advisable to consult with a healthcare professional to ensure it aligns with your individual health needs and goals.


7 day alkaline diet meal plan imagePin
7 Day Alkaline Diet Meal Plan

What Are the Health Benefits of an Alkaline Diet?

Advocates of an alkaline diet food plan suggest several potential benefits, including:

  1. Bone Health: Some proponents believe that an alkaline diet can support bone health by reducing the leaching of calcium from bones, potentially preventing conditions like osteoporosis.
  2. Muscle Preservation: The diet is thought by some to help preserve muscle mass and prevent muscle wasting by creating an alkaline environment in the body.
  3. Improved Energy Levels: Advocates claim that an alkaline diet can enhance energy levels and reduce fatigue by promoting better cellular function.
  4. Reduced Inflammation: Alkaline diets are often associated with anti-inflammatory effects, potentially offering benefits for individuals dealing with inflammatory conditions like arthritis.
  5. Weight Loss: Some people follow an alkaline diet for weight loss purposes, as it often involves the consumption of nutrient-dense, low-calorie foods.
  6. Improved Digestive Health: An alkaline diet may promote better digestive health, reducing the risk of acid reflux and indigestion.
  7. Disease Prevention: While not conclusively proven, some proponents believe that an alkaline diet may help prevent chronic diseases by creating an environment less conducive to disease development.

Get a FREE printable food chart

Have the list of foods to EAT and to AVOID at your fingertips.


Health Conditions Linked to a Highly Acidic Diet 

A highly acidic diet may contribute to certain health conditions, including:

  1. Osteoporosis: Some believe that a highly acidic diet may lead to the leaching of calcium from bones, potentially contributing to osteoporosis or poor bone health.
  2. Muscle Wasting: An acidic environment in the body may lead to muscle wasting or a decrease in muscle mass.
  3. Kidney Stones: An acidic diet may increase the risk of kidney stones due to imbalances in mineral levels.
  4. Digestive Issues: Acidic diets may be associated with digestive problems, including acid reflux and indigestion.
  5. Inflammation: An overly acidic environment may contribute to inflammation, which is linked to various chronic diseases.
  6. Dental Issues: It’s proposed that highly acidic diets may negatively impact dental health, potentially leading to tooth decay.

7 day alkaline diet meal plan imagePin
7 Day Alkaline Diet Meal Plan

Foods Allowed on an Alkaline Diet Plan

These foods are typically plant-based alkaline diet foods and are considered alkaline-forming. While specific food lists may vary, common foods allowed on an alkaline diet include:

  1. Fruits:
    • Most fruits, including citrus fruits like lemons and oranges.
    • Berries such as strawberries, blueberries, and raspberries.
  2. Vegetables:
    • Leafy greens like spinach, kale, and Swiss chard.
    • Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts.
    • Root vegetables such as carrots and beets.
  3. Nuts and Seeds:
    • Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds.
  4. Legumes:
    • Most legumes, including lentils, chickpeas, and black beans.
  5. Healthy Fats:
    • Avocado, olive oil, and coconut oil.
  6. Herbs and Spices:
    • Most herbs and spices, including garlic, ginger, and turmeric.
  7. Non-Dairy Alternatives:
    • Almond milk, coconut milk, and other non-dairy milk alternatives.
  8. Whole Grains:
    • Quinoa, millet, and amaranth are often included in moderation.
  9. Plant-Based Proteins:
    • Tofu, tempeh, and plant-based protein sources.
  10. Alkaline Water:
    • Some versions of the alkaline diet promote the consumption of alkaline water.
beetroot hummus in a bowl for an alkaline diet meal plan recipesPin
Quick and Easy Beetroot Hummus by Oh My Veg for an alkaline diet meal plan

Foods to Avoid on an Alkaline Diet Plan

The alkaline diet menu plan typically advises limiting or avoiding certain acid-forming foods, including:

  1. Animal Products:
    • Meat, poultry, fish, and eggs.
  2. Dairy:
    • Milk, cheese, and yogurt.
  3. Processed Foods:
    • Highly processed and refined foods.
  4. Caffeine and Alcohol:
    • Coffee, tea, and alcoholic beverages.
  5. Certain Grains:
    • Wheat, barley, and rye are sometimes limited.
  6. Sugary Foods:
    • High-sugar foods and beverages.

Foods to Limit on an Alkaline Menu Plan

The following foods are considered slightly acidic, so it’s best to limit their consumption. However, small amounts in conjunction with a good amount of alkaline foods are tolerable. 

  1. Nightshade Vegetables: Some versions of the alkaline diet suggest limiting nightshade vegetables due to their potential to be acidic. Nightshades include tomatoes, peppers (bell peppers, chili peppers), eggplants, and potatoes (not sweet potatoes).
  2. Pickled Vegetables: Vegetables that have been pickled may have an acidic pH due to the addition of vinegar, so they might be limited on an alkaline diet.
Fresh Spring Salad in a glass bowlPin
Fresh Spring Salad by Strength and Sunshine for an alkaline diet meal plan

Easy Alkaline Diet Meal Planning Tips

Meal planning for an alkaline diet involves incorporating a variety of plant-based, alkaline-forming foods while limiting acid-forming ones. Here are some steps to help you create a balanced and nutritious alkaline meal plan:

  1. Emphasize Alkaline Foods: Fill your plate with a colorful array of fruits and vegetables, particularly leafy greens, berries, citrus fruits, and cruciferous vegetables. Include alkaline-forming grains like quinoa and amaranth. Nuts and seeds, especially almonds, walnuts, pumpkin seeds, and chia seeds, are excellent additions. Opt for healthy fats from sources like avocados and olive oil.
  2. Plan Balanced Meals: Create well-rounded meals that include a mix of macronutrients. Incorporate plant-based proteins such as tofu, tempeh, and legumes. These proteins contribute to a more alkaline environment in the body. Ensure a variety of whole foods to provide essential nutrients, and consider incorporating alkaline water or herbal teas into your daily fluid intake.
  3. Limit Acid-Forming Foods: Reduce the intake of acid-forming foods, such as meat, dairy, processed foods, and refined sugars. While some versions of the alkaline diet may allow small amounts of certain acid-forming foods, the emphasis should be on whole, nutrient-dense options that promote alkalinity.
  4. Snack Smartly: Choose alkaline-forming snacks to maintain a consistent intake throughout the day. Fresh fruit, raw veggies with hummus, or a handful of nuts can be satisfying and align with the principles of the alkaline diet.
  5. Stay Hydrated: Adequate hydration is crucial for any diet. Consider incorporating alkaline water into your daily routine. Adding a slice of lemon or cucumber to your water can enhance its alkalizing effects.
  6. Plan Ahead: Prepare meals in advance to stay on track with your alkaline diet. This French Leek Soup is great to have on hand. Having alkaline-friendly ingredients readily available makes it easier to resist the temptation of less desirable options.

free acid alkaline food chart printable pdfPin
Free printable

Get a FREE printable food chart

Have the list of foods to EAT and to AVOID at your fingertips.


Alkaline Diet Meal Plan Recipes

Click on the link below the picture to see the alkaline diet meal plan recipes.

Vegan Scrambled Egg -Tasty Tofu Scramble | Intentionally Eat
This vegan scrambled egg recipe is the perfect alternative to eggs. They are healthy, have no cholesterol, are simple to make, and a delicious savory breakfast. Enjoy this silken tofu scramble alone or wrap them in a tortilla and top with salsa for a wonderful southwest tofu scramble.
Check out this recipe
image of tasty tofu scramble by intentionally eat with cindy newland in a skillet with a spatula
Easy Mandarin Salad | Intentionally Eat
You will love the flavors in this Easy Mandarin Salad recipe! This Asian-inspired vinaigrette is bursting with flavors of ginger and soy sauce creating the perfect salty-sweet combination to top your crispy salad. It’s great for a healthy lunch or dinner.
Check out this recipe
Easy Mandarin Salad Recipe by Intentionally Eat with Cindy Newland in a white bowl with a bronze spoon
Quick and Easy Beetroot Hummus
This recipe for vibrant, quick and easy Beetroot Hummus is vegan and gluten-free, making it the perfect crowdpleaser for lunches and parties.
Check out this recipe
Photo credit: Oh My Veg
Quick and Easy Beetroot HummusPin
Healthy Cucumber Smoothie Recipe
This cooling cucumber smoothie is perfect for a quick, easy, and on-the-go breakfast. Plus, it’s vegan, gluten-free, and dairy-free!
Check out this recipe
Photo credit: Green Heart Love
Healthy Cucumber Smoothie RecipePin
Refreshing Mango Cucumber Salad
Brighten your day with this refreshing mango cucumber salad! Juicy mangoes, crisp veggies, and zesty vinaigrette create the perfect balance.
Check out this recipe
Photo credit: Green Heart Love
Refreshing Mango Cucumber SaladPin
Air Fryer Pumpkin Seeds
Deliciously crunchy Air Fryer Pumpkin Seeds make a wonderful healthy snack. These roasted pumpkin seeds are so easy & can be seasoned in so many ways!
Check out this recipe
Photo credit: Piping Pot Curry
Air Fryer Pumpkin SeedsPin
Roasted Broccoli with lemon and garlic.
This recipe for Easy Lemon Broccoli is my favorite go-to staples to get my whole family to eat their greens and ask come back asking for more!
Check out this recipe
Photo credit: Grain Free Table
Roasted Broccoli with lemon and garlic.Pin
Vegan Black Bean Soup Recipe – Quick & Easy | Intentionally Eat
This hearty soup can be on your dinner table in less than 20 minutes! Packed with black beans, vegetables, and spices for a rich and robust flavor. This vegan black bean soup recipe with canned beans is quick and easy making it the perfect weeknight meal. Simply puree the ingredients, heat, and eat. The whole family will love it!
Check out this recipe
image of vegan black bean soup in a green bowl topped with nondairy sour cream and cilantro with a copper spoon
The Best Crockpot Mexican Casserole Recipe (Healthy) | Intentionally Eat
This one-pot meal can feed large crowds or your family on busy weeknights and have incredible leftovers for the next day. This is the best crockpot Mexican casserole recipe that is healthy and full of your favorite Mexican flavors.
Check out this recipe
a white bowl filled with crockpot mexican casserole topped with avocado, jalapeno, and cilantro
Watermelon and Tomato Salad
Shishito peppers and cherry tomatoes with watermelon and basil for a refreshing summer salad.
Check out this recipe
Photo credit: Chefs Pencil
Watermelon and Tomato Salad Pin
Simple Indian Curried Broccoli in Air Fryer or Stove Top
Indian curried roasted broccoli in air fryer.
Check out this recipe
Photo credit: Veg Cookbook
Simple Indian Curried Broccoli in Air Fryer or Stove TopPin
Avocado & Moringa Green Smoothie (Nutrient Rich, Lactogenic)
This Avocado and Moringa Green Smoothie is a simple and delicious way to kick-start the day! It’s filled with fiber, antioxidants, and good fats.
Check out this recipe
Photo credit: Beet of the Wild
Avocado & Moringa Green Smoothie (Nutrient Rich, Lactogenic)Pin
Crunchy Lemon Roasted Crack Broccoli (DF)
This addictively delicious Crunchy Lemon Roasted Crack Broccoli is full of tangy, cheesy flavor yet is dairy-free, vegan and keto-friendly!
Check out this recipe
Photo credit: Beet of the Wild
Crunchy Lemon Roasted Crack Broccoli (DF)Pin
Raw Spiralized Thai Salad
Who ever said veggies were boring? This Spiralized Thai Salad is all veggie, all raw, and exploding with flavor! Gluten-Free, vegan, paleo, deliciousness!
Check out this recipe
Photo credit: Strength and Sunshine
Raw Spiralized Thai SaladPin
Fresh Spring Salad Recipe
This perfect healthy & fresh Spring Salad Recipe is the only one you need! Bright delicious flavors of crisp springtime veggies in an easy green salad!
Check out this recipe
Photo credit: Strength and Sunshine
Fresh Spring Salad Recipe Pin
Vegetable Bouillon Powder | Intentionally Eat
This vegetable bouillon powder adds incredible flavor to soups, stock, and chowders, plus it is quick and easy to make. You can feel good about this healthy vegan chicken bouillon because it is free from chemicals and additives.
Check out this recipe
vegetable bouillon powder by intentionally eat with cindy newland in a glass jar with a tablespoon in it
Velvety Oil Free Hummus | Intentionally Eat
Once you try this Velvety Oil Free Hummus made with seven ingredients and ready in just minutes you will never want store bought again. This homemade hummus saves you fat and calories by omitting the oil, but you will never miss it.
Check out this recipe
image of Velvety Oil Free Hummus by Intentionally Eat with Cindy Newland in a glass bowl surrounded by pita bread
Vegan Carrot Ginger Soup
This easy Vegan Carrot Ginger Soup is creamy, zesty, & bold with minimal ingredients & no cream! Quick, healthy, gluten-free, & allergy-free!
Check out this recipe
Photo credit: Strength and Sunshine
Vegan Carrot Ginger Soup Pin
Rujak Serut (Indonesian Sweet Potato Salad)
Rujak Serut – a vegan and gluten-free Indonesian shredded sweet potato salad bursting with jicama, mango, and pineapple.
Check out this recipe
Photo credit: Cinnamon Snail
Rujak Serut (Indonesian Sweet Potato Salad)Pin
Fast & Delicious Taboule (Vegan Tabbouleh Salad)
Looking for a fresh vegan salad? Try this delicious taboule (aka tabouli), packed with herbs, veggies, and Middle Eastern flair.
Check out this recipe
Photo credit: Cinnamon Snail
Fast & Delicious Taboule (Vegan Tabbouleh Salad)Pin
Easy Smoky Roasted Cauliflower Recipe
If you are looking for a delicious way to cook cauliflower, this Easy Smoky Roasted Cauliflower Recipe might be your new favorite.
Check out this recipe
Photo credit: Hassle Free Vegan
Easy Smoky Roasted Cauliflower RecipePin
Easy Instant Pot Collard Greens (Vegan)
These Instant Pot Collard Greens are a zesty side dish that can pair with most main dishes. They are quick to make in an Instant Pot.
Check out this recipe
Photo credit: Hassle Free Vegan
Easy Instant Pot Collard Greens (Vegan) Pin
Vegan Kale Salad With Creamy Seed Dressing
This creamy vegan kale salad is full of color and nutrition. Enjoy as a side or add beans and grains to serve as an entree. Oil-free and nut-free with flavors of lemon and garlic. Ready in 30 minutes!
Check out this recipe
Photo credit: My Quiet Kitchen
Vegan Kale Salad With Creamy Seed Dressing Pin
Instant Pot Vegetable Soup
Instant Pot vegetable soup is perfect when you’re craving a healthy, light meal. It’s ready in 40 minutes and so easy! Vegan and gluten-free.
Check out this recipe
Photo credit: My Quiet Kitchen
Instant Pot Vegetable SoupPin
Apple Pie Smoothie with Almond Milk | Intentionally Eat
Ready to kick-start your day with a burst of flavor and nutrition? Discover the ultimate guide that shows you how to make a fruit smoothie with almond milk. We’ll walk you through the art of blending up the perfect breakfast or healthy treat starting with this apple smoothie that tastes like apple pie filling in a glass.
Check out this recipe
smoothie in a glass with an apple next to it
Healthy Cucumber Smoothie Recipe
This cooling cucumber smoothie is perfect for a quick, easy, and on-the-go breakfast. Plus, it’s vegan, gluten-free, and dairy-free!
Check out this recipe
Photo credit: Green Heart Love
Healthy Cucumber Smoothie RecipePin
Miso Garlic Green Beans
Miso Garlic Green Beans with Spicy Chili Sauce are always a crowd-pleaser. Perfect to serve as a tasty appetizer or side dish.
Check out this recipe
Photo credit: Green Heart Love
Miso Garlic Green BeansPin
Best Chickpea Apple Kale Salad with Avocado and Beet
Chickpea apple kale salad with avocado and beet has it all: protein, healthy fats, fiber, vitamins and minerals. It’s nutritious & delicious!
Check out this recipe
Photo credit: Green Heart Love
Best Chickpea Apple Kale Salad with Avocado and BeetPin
Pineapple Green Smoothie
Enjoy a burst of tropical flavor when you sip a healthy Pineapple Green Smoothie! You only need four ingredients to make this healthy vegan smoothie.
Check out this recipe
Photo credit: Veggies Save the Day
Pineapple Green SmoothiePin
Millet Pizza Crust (Gluten-Free, Vegan)
A super healthy, easy and delicious Gluten-free & Vegan Millet Flatbread Pizza Crust + a recipe for Cheesy Garlic Bread Sticks!
Check out this recipe
Photo credit: Moon and Spoon and Yum
Millet Pizza Crust (Gluten-Free, Vegan)Pin
The Best Carrot Coriander Soup
Soup season will not be complete without a bowl of this tasty, easy, and and spicy carrot corinder soup!
Check out this recipe
Photo credit: We Eat At Last
The Best Carrot Coriander SoupPin
Air Fryer Cucumber Chips (Vegan Quick Snack)
These Air fryer Cucumber Chips are amazingly crisp & rich in savory tangy flavors, with just a hint of oil to make a low calorie appetizer.
Check out this recipe
Photo credit: Veg Buffet
Air Fryer Cucumber Chips (Vegan Quick Snack)Pin
Crunchy Air Fryer Tofu Nuggets
You’re going to love this crunchy, panko crusted Air Fryer Tofu Nuggets recipe! Deliciously crispy on the outside with a firm but tender interior that is
Check out this recipe
Photo credit: The Vegan Lardeer
Crunchy Air Fryer Tofu NuggetsPin
Vegan Lentil and Seed Roast without Nuts
The classic Nut Roast that we all expect to find as the vegan option for Sunday Roasts, at Christmas, Thanksgiving or Easter is great.
Check out this recipe
Photo credit: The Vegan Larder
Vegan Lentil and Seed Roast without NutsPin
The Best Vegan White Chili | Intentionally Eat
Best Vegan White Chili is a delicious twist on traditional white chicken chili. It’s loaded with vegetables, and beans and kicked with spice, all in a creamy broth of coconut milk, vegetable broth, and salsa verde. This meatless White Bean Chili is sure to be a hit for a quick, healthy dinner.
Check out this recipe
image of best vegan white chili in a white bowl with a gold spoon
Mexican Quinoa Skillet | Intentionally Eat
This Mexican Quinoa Skillet is bursting with texture, spice, and yumminess. It’s a quick and easy weeknight meal made in less than 30 minutes, all in one skillet, and it’s sure to satisfy everyone.
Check out this recipe
image of mexican quinoa skillet by intentionally eat with cindy newland on a white plate with tortilla chips, avocados and a fork
Brussels Sprouts Slaw | Intentionally Eat
Brussels Sprouts Slaw with Maple Mustard Vinaigrette has thinly sliced raw brussels sprouts and cabbage, plus apple and a maple mustard dressing for added sweetness. This slaw is topped with chopped pecans for extra crunch. It will be a hit at your gathering!
Check out this recipe
image of Brussels Sprouts Slaw with Maple Mustard Vinaigrette by Intentionally Eat with Cindy Newland on a plate with a gold fork
The Best Homemade Salt Substitute Seasoning Recipe | Intentionally Eat
Cut down on your salt intake by using this salt-free herb and spice mix. It’s the perfect substitute for those on a low-sodium diet or you just want a great seasoning mix to flavor your food instead of using salt.
Check out this recipe
homemade salt substitute in a spice jar surrounded by ingredients
Black Bean Pumpkin Chili | Intentionally Eat
This Black Bean Pumpkin Chili recipe is so easy to make and is perfect for game day! It’s full of hearty beans and creamy pumpkin to give it a rich and delicious flavor that tastes like it took all day to make. This is the best vegan chili and is a crowd-pleaser since it’s oil-free, gluten-free, and dairy-free.
Check out this recipe
image of black bean pumpkin chili by Intentionally Eat with Cindy Newland in a white bowl with a spoon
Skinny Taco Soup | Intentionally Eat
It doesn’t get any easier or tastier than this Skinny Taco Soup! This plant based soup is full of flavor, yet its low fat, low calorie, and low cholesterol. It’s sure to be a hit at your house!
Check out this recipe
Skinny Taco Soup by intentionally Eat with Cindy Newland in a white bowl with a gold spoon

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​Disclaimer: Please note that I am not a medical professional. The information provided on this blog is based on my personal experiences and research as a vegan recipe enthusiast. While I strive to provide accurate and up-to-date information, it is important to consult with a qualified healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have any underlying health conditions or concerns. The recipes and tips shared on this blog are meant for general informational purposes and should not be considered a substitute for professional medical advice. Always prioritize your health and well-being by seeking personalized guidance from a qualified healthcare provider.

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