The alkaline diet menu is composed of at least 60% of alkaline foods such as fruits, vegetables and tofu, for example, while the remaining 40% of calories can come from food acidic foods such as eggs, meats or bread. This division can be done by number of meals, thus, by making 5 meals a day, 2 can be meals with acidic foods and 3 with alkaline foods only.
This diet is great for decreasing blood acidity, helping to balance the body and prevent the onset of diseases such as colds and flu. In addition, it helps to detoxify the body facilitating the slimming, being therefore an allied diet for those who want to lose weight.
Foods allowed
The foods allowed in the alkaline diet are alkaline foods like:
- Fruits in general, including acidic fruits like lemon, orange and pineapple;
- Vegetables and greens in general;
- Oilseeds : almonds, nuts, nuts, pistachio;
- Proteins : millet, tofu, tempeh and whey protein;
- Seasonings : cinnamon, curry, ginger, herbs in general, chili, sea salt, mustard;
- Beverages : water, plain water, herbal teas, water with lemon, green tea;
- Others : apple cider vinegar, molasses, fermented foods such as kefir and kombucha.
Moderately alkaline foods like honey, rapadura, coconut, ginger, lentils, quinoa, nuts and corn are also allowed. See the complete list in: Alkaline foods.
Foods that should be avoided
Foods that should be consumed in moderation in the alkaline diet are those with the effect of acidifying the body, such as:
- Vegetables : potatoes, beans, lentils, olives;
- Grains : buckwheat, rice, corn, oats, wheat, rye, pasta;
- Oilseeds : peanut, walnut, pistachio, peanut paste;
- Meats in general, chicken, pork, lamb, fish and seafood;
- Processed meats : ham, sausage, sausage, mortadella;
- Eggs;
- Milk and dairy products: milk, butter, cheese;
- Beverages : alcoholic beverages, coffee, soft drinks, wine;
- Sweets : jellies, ice cream, sugar;
These foods should be avoided or consumed in moderation, always placing alkaline foods together with acidifying foods in the same meal. See a complete list in: Acidic foods.
Alkaline diet menu
The following table provides an example of a 3-day alkaline diet menu:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | Camomile tea with ginger + 1 slice of whole grain bread with egg and cheese | 1 glass of almond milk + 1 tapioca with grated coconut | 1 glass of orange juice + 2 toast with ricotta, oregano and egg |
| Morning snack | 1 bowl of fruit salad | 1 cup green tea + 10 cashew nuts | 1 crushed banana + 1 teaspoon of chia |
| Lunch dinner | 3 tablespoons brown rice with broccoli + 1 chicken fillet in tomato sauce + green salad | baked fish with potatoes and vegetables, watered in olive oil + cabbage, pineapple and grated carrot salad | Pasta with tuna in pesto sauce + vegetables, sautéed in olive oil |
| Afternoon snack | 1 natural yogurt whipped with strawberry and honey | lemon juice + 2 slices of bread with cheese | avocado and honey made with almond milk |
Throughout the day it is allowed to drink teas, water and fruit juices without sugar, being important to avoid the consumption of coffee and soft drinks.
Broccoli Salad Recipe with Lemon
Lemon, broccoli and garlic are super alkalizing foods, and this salad can accompany any meal at lunch or dinner.
Ingredients:
- 1 broccoli
- 3 cloves garlic
- 1 lemon
- 1 tablespoon olive oil
- Salt to taste
Method of preparation:
Cook the broccoli in the steam for about 5 minutes, putting a pinch of salt on top. Then chop the garlic and saute in the olive oil until golden brown and add the broccoli, leaving for about 3 minutes. Finally, add the lemon juice and stir well so that the broccoli absorbs the flavor.
Green Alkaline Juice Recipe
Ingredients:
- 2 tablespoons of avocado
- 1/2 cucumber
- 1 handful of spinach
- 1 lemon juice
- 200 ml of coconut water
- 1 tablespoon coconut oil
Method of preparation:
Beat all the ingredients in the blender and drink without straining.
