7 Day Alkaline Diet Plan to Fight Inflammation and Disease

Every single system of the body has its own ideal pH level. Even a single fluctuation in this level may have grave consequences.

For instance, our blood is alkaline, with a pH level ranging from 7.35  to 7.45. The stomach acid, on the other hand, should not go beyond a pH of 3.5 in order to break down food efficiently.

Modern diets are abundant in acidic foods, which promote diseases and inflammation. To counter these, we need alkaline diets, which are rich in alkaline foods and serve to balance the body pH levels.

Alkaline diets help avert bloating, poor memory, insomnia, kidney stones, high blood pressure, poor energy levels, diabetes, headaches, muscle pain, heart disease, and weak bones.

In fact, these diets are becoming increasingly popular today, thanks to their effectiveness in combating numerous diseases, including cancer.

For this, the purpose is to present you a 7-day diet plan that will significantly improve your overall health. Here’s how to go about it.

 

7-Day Alkaline Diet Plan

Day 1

  • Breakfast: Chia and strawberry quinoa
  • Snack: 1 orange
  • Lunch: Sweet and savory salad
  • Snack: Dried fruits and 1/2 cup of toasted nuts
  • Dinner: Simple green salad with apple cider vinegar and olive oil, 3-4 ounces of roasted chicken with roasted sweet potatoes and parsnips.

Chia and Strawberry Quinoa

Ingredients:

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

Directions:

Cook your quinoa the night before. Then, blend the dates and coconut milk to make a puree. Transfer the puree to the jar and add the chia seeds. Stir well. Then cover with a lid and keep in the fridges. Next morning, add your quinoa and chia seeds in a bowl. Add the toppings and enjoy!

Sweet and Savory Salad

Ingredients:

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

Dressing Ingredients:

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

Directions:

Tear the lettuce and add the ingredients in a bowl. Then, add the dressing.

Roasted Sweet Potatoes and Parsnips

Ingredients:

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

Directions :

Peel and cut your parsnips. Preheat the oven to 450 degrees. Then, toss the parsnips on a rimmed baking sheet, together with the sweet potatoes. Remember to season with oil, pepper, and salt.  Roast for about 30 minutes, till they become golden and tender.

Take a small bowl and mix the maple syrup and mustard in it. Pour the mixture on the vegetable. Then, sprinkle with parsley.

Day 2

  • Breakfast: vegan apple parfait
  • Snack: A pear
  • Lunch: White Bean Stew and Savory avocado wraps
  • Snack: A Handful of toasted pumpkin seeds
  • Dinner: Simple cucumber salad with apple cider vinegar and olive oil. 3 ounces of  roasted chicken with roasted Brussels sprouts plus red peppers

Vegan Apple Parfait

Ingredients:

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

Directions:

Blend the cashews, coconut milk, and vanilla together. Layer the ingredients in a small cup, starting with the cashew cream, followed by apples,  the oats,  and the hemp seeds on the top.

Savory Avocado Wrap

Ingredients:

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

Directions:

Spread the avocado onto the leaf before adding the toppings. Then, fold the leaf in half.

White Bean Stew

Ingredients:

  • 14 -15 ounces of tomatoes
  • 2 (19-ounce) cans cannellini beans, rinsed and drained
  • 1 3/4 cups reduced-sodium chicken broth
  • 1/4 cup plus 1/2 tablespoon of extra-virgin olive oil
  • 2 large garlic cloves, chopped
  • 8 (3/4-inch-thick) slices baguette
  • 1 (5-ounce) bag baby arugula
  • 1/4 teaspoon black pepper

Directions:

Cook the garlic in 1/4 cup oil over moderately high heat for 1-2 minutes. Next, cut your tomatoes and add some oil.

Afterwards, add the pepper, beans, as well as broth, Bring the mixture to a boil before lowering the heat. Let it simmer for about 5 minutes. Then, add the greens. Cook for a couple minutes more, till it’s wilted.

Brussels Sprouts with Red Peppers

Ingredients:

  • 2 plump garlic cloves (to taste), minced
  • 1 ½ pounds Brussels sprouts, smaller
  • A tablespoon of finely chopped or grated lemon zest
  • 1 medium red bell pepper, cut in small dices
  • 4 tablespoons of extra virgin olive oil
  • Salt
  • 1 – 2 tablespoons of finely chopped mint (to taste)

Directions:

First, trim the Brussels sprouts at the base to remove the unattached leaves. Next, cut them in halves before putting them in a large bowl.

Next, add a tablespoon of olive oil. Season with salt. Afterwards, preheat the oven to 400 degrees.  Line a sheet pan with parchment. Then, heat 2 tablespoons olive oil in a large, heavy skillet, over medium heat.

Add your Brussels sprouts, cut side down. Sear till they get a lovely brown color, for 3-5 minutes. Transfer them to a baking sheet, side down. Put the baking sheet in the oven and roast for about 10 minutes, till they become tender.

Heat the oil over medium heat. Add red pepper and cook for about 5 minutes, Stirring often. Then, add the garlic. Cook for one minute more. Add the Brussel sprouts and stir once more. Next, add the mint, freshly ground pepper, and lemon zest. Heat slightly and season. Enjoy!

Day 3

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

Berry Purple Smoothie

Ingredients:

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

Directions:

Blend the spinach and almond milk. Add the other ingredients, apart from chia. Once it’s smooth, add the chia. Blend once more at reduced speed. Leave it for a couple of minutes for the chia seeds to expand.

Chicken Sesame Noodle Salad

Ingredients:

For the salad:

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

For the dressing:

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

Directions:

Soak your noodles in some cold water. Preheat the oven to 400 degrees. Mix the dressing ingredients n a food processor, except for the peanut butter.

To marinate it, place the chicken in a plastic bag. Then, add ¼ to ½ cup of the dressing for about 30 minutes. Add the peanut butter in the food processor, and pulse.

In a bowl, mix all the vegetables. Bake your marinated chicken for about 20 minutes. Put it aside for about 10 minutes. Then, pour the vegetable mixture.

Afterwards, drain the noodles. Cook them in a skillet on medium-high heat. Next, add some oil, some dressing, and toss them around while soft. Consider adding some water. Lastly, garnish with crushed peanuts and cilantro.

Curried Beets Greens

Ingredients:

  • A bunch of beet greens
  • 3 cloves of garlic
  • 1/2 small onion, finely chopped
  • A tablespoon coconut oil
  • 1/4 cup stems, finely chopped
  • 1/2 serrano chilli
  • 1/2 teaspoon of chilli powder
  • 1/2 teaspoon of turmeric
  • A cup of water
  • A tablespoon of lemon juice
  • 1/4 semolina
  • pinch of salt (or to taste)
  • 1/2 teaspoon ground cumin

Directions:

Heat the oil in a skillet, on medium heat. Add the beet stems, chilli, onions, and garlic. Cook them till the onions become transparent. Afterwards, add the semolina. Cook for about 3 minutes.

Add the cumin, chilli powder, and turmeric, followed by beet greens, salt, and water. Cook for about 5 minutes with the pan covered, and then for 5 more minutes with it uncovered. Stir frequently. Lastly, sprinkle with lemon juice.

Day 4

  • Breakfast: Apple and Almond Butter Oats
  • Snack: A banana
  • Lunch: Green Goddess Bowl
  • Snack: A handful of almonds
  • Dinner: Kale pesto zucchini noodles

Apple and Almond Butter Oats

Ingredients:

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

Directions:

In a bowl, mix the oats, coconut milk, and almond butter. Add the apple and empty the mixture into a mason jar. Close the jar and keep it in the fridge. Next morning, garnish with cinnamon. Enjoy!

Green Goddess Bowl

Ingredients for avocado cumin dressing:

  • An avocado
  • ¼ teaspoon of sea salt
  • A tablespoon of cumin powder
  • A cup of filtered water
  • dash cayenne pepper
  • A tablespoon of extra virgin olive oil
  • 2 limes, fresh squeezed
  • ¼ teaspoon smoked paprika if desired

Ingredients for Tahini Lemon Dressing:

  • ½ lemon, fresh squeezed
  • ¼ cup of tahini
  • ¾ teaspoon of sea salt
  • 1 clove of minced garlic
  • ½ cup of filtered water
  • A tablespoon of extra virgin olive oil
  • Black pepper to taste

Salad Ingredients:

  • 3 cups of kale, chopped
  • ½ zucchini, spiralized
  • 1/3 cup of cherry tomatoes, halved
  • ½ cup kelp noodles, soaked and drained
  • 2 tablespoons of hemp seeds
  • ½ cup of broccoli florets, chopped

Directions:

Slightly steam the broccoli and kale. Put them aside. Then, mix the kelp and zucchini noodles. Then, pour a sizeable serving of smoked avocado cumin dressing.

Add a few cherry tomatoes. Toss again before plating the steamed vegetables. Sprinkle some lemon tahini dressing. Then, top it with the tomatoes and noodles on top. Lastly, sprinkle with hemp seeds.

Kale Pesto Zucchini Noodles

Ingredients:

  • 1⁄2 cup of walnuts
  • 1 zucchini noodles (spiralized)
  • A bunch of kale
  • 2 limes, freshly squeezed
  • 2 cups of fresh basil
  • Sea salt and pepper
  • 1⁄4 cup of extra virgin olive oil
  • Sliced asparagus, tomato, and spinach leaves if desired

Directions:

Soak the walnuts overnight. In the morning, blend all the ingredients to get a smooth mixture. Then, add the zucchini noodles.

Day 5

  • Breakfast: Power smoothie
  • Snack: 1 avocado
  • Lunch: Quinoa burrito bowl
  • Snack: A handful of dates
  • Dinner: Almond risotto and wild rice mushroom
  • Power Smoothie

Ingredients:

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

Directions:

Blend the almond milk and the spinach. Add the other ingredients and blend again. Enjoy!

Quinoa Burrito Bowl

Ingredients:

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

Directions:

Cook the quinoa. Heat the beans on low heat, in a large skillet. Then, add the lime juice, garlic, cumin, and onions. Cook for about 15 minutes before adding the fresh cilantro and avocado on top.

Wild Rice Mushroom Risotto

Ingredients:

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

Directions:

In a mid-sized pan, sauté the mushrooms, garlic, onion,  and a cup of celery. Cook, while stirring till the onion and celery are tender. Then, add the broth and wild rice. Boil.

Reduce the heat. Simmer, with the pan covered, for one hour. Be sure to stir at the half hour mark. Afterwards, remove the rice from the heat and uncover the pan. Add the green onions and the celery.

Set the oven to 350F. Lay a baking sheet with parchment paper. Afterwards, spread out the pecans. Toast them for about 10 minutes, flipping half way through. Then, chop the pecans before adding them to the risotto.

Day 6

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

Ingredients:

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

Directions:

Mix the chia seeds and milk in a mason jar. Add the nuts, vanilla, and cinnamon. Cover the jar and shake well. Keep it in the fridge. Next morning, shake it well before adding nuts, fresh fruits, and coconut shreds. Enjoy!

Miso Soup with Fermented Tofu

Ingredients:

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

Directions:

In a mid-sized saucepan, simmer the water before adding the nori. Cook for about 7 minutes. Pour some hot water in a small bowl. Add miso and whisk.  Then, add the soup. Stir before adding the other ingredients. Cook for about 5 minutes. Season and serve.

Roasted Root Vegetables

Ingredients:

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

Directions:

Put a rack in a bottom third of the oven. Place another in the center. Then, preheat to 400°F. Next, coat 2 baking sheets with olive oil.

Mix the ingredients, apart from garlic, in a bowl. Toss, season with pepper and salt.  Divide the mixture between the sheets. Afterwards, roast for30 minutes. Stir occasionally.

Then, simply reverse the positions of the baking sheets.  Add 5 garlic cloves to each of them and roast for 45 minutes.

Day 7

  • Breakfast: Quinoa porridge
  • Snack: some slices of cantaloupe
  • Lunch: Mexican quinoa salad
  • Snack: Some dried coconut slices
  • Dinner: Pumpkin soup

Quinoa Porridge

Ingredients:

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

Directions:

In a small saucepan, mix all the ingredients, apart from the hemp seeds. Let the simmer till all the liquid is absorbed, for about 15 minutes. Then, sprinkle with hemp seeds.

Mexican Quinoa Salad

Ingredients:

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

Dressing:

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

Directions:

Mix the bell pepper, corn, quinoa, cilantro, kidney beans, pinto beans, brown rice, and red onion. Whisk the dressing together. Pour it into the mixture before tossing it and covering with a lid. Keep it refrigerated for 2 hours.

Pumpkin Soup

Ingredients:

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

Directions:

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Then, cut off the tops of 2 sugar pumpkin before cutting them in halves. Use a spoon to scrape all the seeds and strings.

Brush the flesh with oil. Then, place them on the baking sheet, face down. Bake them for about 50 minutes. Remove them from the oven and let them cool for about 10 minutes. Peel away the skin.

Add a tablespoon of olive oil, shallot, and garlic in a saucepan. Cook them for some minutes. Add the other ingredients, including the pumpkin. Let them simmer.

Pour the soup into a blender. Blend it to make a puree. Return it to the pot and cook for about 10 minutes. Season it. Enjoy!

Once, you are done with this diet plan, consider finding other healthy alkaline meals to uphold your good health. You should also exercise regularly, get sufficient sleep, and drink lots of water.

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