The Alkaline Diet: Foods, Menus, FAQs, and Recipes

The Alkaline diet

Everything you need to know about the Alkaline diet plan, including foods to eat, menus, FAQs, shopping lists, and more.

The Alkaline diet helps counter the risks of acidity and acid refluxes. The alkaline diet plan focuses on eating alkaline-promoting foods instead of acid-promoting foods. It is similar to the Paleo Diet as both steer clear of fast and processed foods like cereals and grains.

The Alkaline diet is also referred to as the alkaline ash or the acid-alkaline diet. The typical Alkaline diet has plenty of portions of fresh fruits and vegetables, legumes, and some non-acidic nuts. These foods contain nutrients that promote a healthy body weight and help lower the risk of heart disease. For this guide, you will know about the Alkaline diet plan, what food to eat and not eat, the pros and cons of this diet, and one week’s diet sample.

What is the Alkaline Diet Plan?

The Alkaline diet originates from the acid ash hypothesis. It is believed by proponents of this hypothesis that the diet can help regulate the body’s pH with certain foods that are low in acidic content. It is touted to treat and prevent diseases such as heart disease and kidney disease.

The Alkaline diet is known to help increase growth in hormone levels and prevent muscle loss. Making changes to one’s eating habits is not easy. To start the diet, you need to do away with processed foods, canned food, packaged snacks, and fast foods. Make sure to add more fresh fruits and vegetables to your food instead.

Foods to Eat on the Alkaline Diet

The Alkaline diet

The aim of the diet is for you to eat more alkaline-based foods and less acidic-based foods. Here is a complete list of what foods to eat and not eat on the Alkaline Diet.

  • Vegetables: Beet Greens, Cabbage, Carrot, Cauliflower, Celery, Chard Greens, Chlorella, Collard Greens, Eggplant, Fermented Veggies, Green Beans, Green Peas, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard, Greens, Nightshade Veggies, Beets, Broccoli, Onions, Peppers, Pumpkin, Sea Veggies, Spinach, Sprouts, Sweet Potatoes, Tomatoes, Alfalfa, Barley Grass
  • Fruits: Apple, Apricot, Avocado, Berries, Blackberries, Cherries, Coconut, Dates, Dried figs, Dried grapes, Grapefruit, Lemon, Lime, Muskmelons, Nectarine, Orange, Peaches, Pear, Pineapple, Raisins, Raspberries, Strawberries, Watermelon, Cucumber, Bananas.
  • Non Acidic Nuts: Almonds, Chestnuts.
  • Proteins: Fermented Tofu, Millet, Fermented Tempeh
  • Legumes: Lima beans, Navy beans.
  • Spices and seasonings: Chili Pepper, Cinnamon, Curry, Ginger, Mustard, Sea Salt, Tamari
  • Oil: Coconut oil, Olive oil, Flaxseed oil.

Foods Not to Eat

Note that none of these foods is inherently wrong for you, and in fact, they contain lots of good nutrients but if you are going to take them, take them in limited quantities.

  • Processed food:  Canned food, corned beef, hot dogs
  • Poultry: Eggs
  • Acidic Nuts: Peanuts and Walnuts.
  • Grains: Rolled oats, Spaghetti, Cornflakes, Rye bread, whole-wheat bread.
  • Rice: Brown rice, white rice
  • Others: Fish, Cottage cheese

What to Drink on the Alkaline Diet

  • Antioxidant Water.
  • Apple Cider Vinegar.
  • Bee Pollen.
  • Fresh homemade  Fruit Juice without sweeteners
  • Green Juices.
  • Lecithin Granules.
  • Mineral Water.
  • Molasses.
  • Blackstrap.
  • Soured Dairy Products.

What Not to Drink

  • Milk.
  • Yoghurt.
  • Ice cream.
  • Soda.
  • Any Alcohol.
  • Frizzy drinks

The Alkaline Diet: Pros and Cons

This diet has many health benefits. However, there are some cons to check when starting the diet. The following are are the pros and cons of this diet plan.


  • The diet emphasizes fruit, vegetables, and grains, and it cuts back on red meat, added sugar, processed and junk foods.
  • It provides more energy and helps lose weight, and this is because it helps reduce the intake of processed and junk foods.
  • The diet does not eliminate an entire food group. You can still consume some acid-promoting foods on a limited basis.
  • The diet is not costly to maintain at all.


  • There are lots of rules to remember.
  • Acids such as DNA, fatty acids, and amino acids are essential building blocks to life and should not be avoided.
  • Proponents of this diet advise limiting meat, dairy, and eggs, all of which are beneficial to health and contain essential proteins and nutrients for bodybuilding.
  • The human body strictly regulates its pH naturally, therefore, many experts do not believe it can be altered by a diet.

Alkaline Diet Sample Menu (One Week)

The Alkaline diet

We’ve put together a sample menu to give you a sense of what you might eat if you’re trying to go on an Alkaline diet. You will have tremendous success if you avoid sugary foods and limit how many processed foods you eat.


  • Breakfast: Quinoa porridge.
  • Lunch: Mexican quinoa salad.
  • Snack: A handful of dried coconut slices.
  • Dinner: A Tasty Pumpkin soup and roasted sweet potatoes


  • Breakfast: Chia breakfast custard.
  • Lunch: Miso soup with fermented tofu.
  • Snack:  Macadamia nuts.
  • Dinner: Roasted root vegetables with 4 ounces of salmon.


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


  • Breakfast: Apple and almond butter oats.
  • Snack: 1 banana.
  • Lunch: Green goddess bowl.
  • Dinner: Kale pesto zucchini noodles.


  • Breakfast: Berry purple smoothie
  • Snack: One mango
  • Lunch: Asian sesame dressing and noodles.
  • Dinner: 4 ounces of roasted salmon, ½ baked sweet potato, curried beets and greens.


  • Breakfast: Vegan apple parfait
  • Lunch: Avocado wraps and white bean soup
  • Snack: 1 handful of toasted pumpkin seeds
  • Dinner: Cucumber salad with olive oil and apple cider vinegar, 3 ounces of roasted chicken with roasted Brussels sprouts and red peppers


  • Breakfast: Chia and strawberry quinoa
  • Snack: An orange
  • Lunch: Sweet and savory salad
  • Dinner: Chopped green salad with olive oil and apple cider vinegar, 4 ounces of roasted chicken with roasted sweet potatoes.


Thank you for reading our guide on the Alkaline Diet. Please download and use our free embedded checklists. It will be helpful when creating your menus and making your grocery shopping list.