Looking for alkaline meal prep tips? In this post I share video tutorials for how to quickly and easily meal prep your alkaline meals. Alkaline vegan meal prep is a great way to ensure that you’re eating a nutrient-dense, plant-based diet while promoting balance in your body. Keep reading to get inspired for your next meal.
What is an alkaline diet?
An alkaline diet typically emphasizes foods that are less acidic and more alkalizing, such as fruits, vegetables, whole grains, and legumes, while reducing or eliminating processed foods, sugar, and animal products.
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We have an entire playlist on our YouTube channel dedicated to alkaline dieting.
Best alkaline diet app
I use the Cronometer app to track my alkaline diet. They have an awesome tools for calculating the alkalinity of your overall diet and specific recipes and foods. Here’s my video showing how I use Cronometer to for alkaline dieting:
Learn more about Cronometer app and get discount links to upgrade to the Gold Membership (which you need to calculate alkalinity):
- Top 8 questions about Cronometer app – answered!
- Best alkaline diet app in 2024
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10 alkaline meal prep tips
Here are 10 tips for preparing alkaline-friendly vegan meals for the week:
1. Prioritize Alkaline-Forming Foods
Focus on foods that are considered alkaline-forming, such as:
- Vegetables: Leafy greens (spinach, kale, collard greens), broccoli, zucchini, cucumbers, bell peppers, asparagus, and avocado.
- Fruits: Lemons, limes, watermelons, apples, pears, berries, and mangoes.
- Nuts and Seeds: Almonds, chia seeds, flaxseeds, and pumpkin seeds (in moderation).
- Grains: Quinoa, brown rice, millet, and buckwheat.
- Legumes: Lentils, chickpeas, black beans (soaked and well-cooked).
- Herbs and Spices: Fresh herbs like cilantro, parsley, ginger, turmeric, and garlic.
Here’s Veronica’s video sharing 18 great alkaline foods and recipe ideas:
2. Plan for Easy and Versatile Ingredients
When prepping meals, choose ingredients that can be used in multiple ways. For example:
- Roast or steam a batch of vegetables (e.g., zucchini, broccoli, carrots) that can be added to salads, grain bowls, or wraps throughout the week.
- Cook large portions of quinoa, brown rice, or millet. These grains can be a base for bowls or salads and pair well with a variety of veggies and proteins.
- Chop up fruits like watermelon, berries, or apples for smoothies, snacks, or to top your grain bowls.
3. Meal Components
Break your meals into components that you can mix and match throughout the week:
- Protein: Include plant-based proteins like beans, lentils, chickpeas, tofu, or tempeh. These can be batch-cooked and added to different meals.
- Greens: Prepare large batches of greens (e.g., spinach, kale, arugula) that you can add to smoothies, salads, and wraps.
- Carbs: Cook your grains (quinoa, brown rice, millet) in bulk and store them in portioned containers for easy access.
4. Batch Cooking
- Cook a big batch of lentils or beans: These legumes can be used in a variety of ways, such as in stews, soups, salads, or grain bowls.
- Bake sweet potatoes: Sweet potatoes are nutrient-dense and can be roasted or mashed ahead of time. They pair well with beans, greens, and tahini-based dressings.
- Make a large pot of soup or stew: A vegetable-based soup with alkaline-forming veggies (like carrots, zucchini, and celery) can be stored for the week and eaten for lunch or dinner.
Here’s Veronica’s video sharing 3 quick and easy vegetable soups which are great for alkaline meal prep:
3 healthy vegan soups for weight loss using Trader Joes mirepoix
5. Use Mason Jars for Layered Salads
Mason jars are great for layering salads. Add your salad dressing to the bottom, followed by hearty ingredients like chickpeas or quinoa, then layer in vegetables, and finally, top with greens. When you’re ready to eat, simply shake it up!
Here’s a quick and easy alkaline salad recipe and dressing:
Easy alkaline salad and dressing recipe
6. Make Simple Sauces & Dressings
Having sauces or dressings pre-made can make your meals feel more exciting without added effort. Some ideas:
- Tahini dressing: Blend tahini with lemon juice, olive oil, water, and a pinch of salt.
- Avocado-based dressing: Blend avocado with lime, cilantro, and a little water.
- Lemon-tahini dressing: Mix tahini with lemon, a splash of apple cider vinegar, and garlic for a creamy, tangy dressing.
Here’s Veronica’s video sharing how to flavor recipes using alkaline herbs and spices:
20 plant based alkaline foods and drinks
7. Portion Control
- Pre-portion snacks, grains, and proteins so you’re ready to eat without needing to measure anything. Use containers or even zip-top bags to portion out snacks like almonds, cut-up fruits, or hummus with veggies.
8. Focus on Hydration
- Herbal teas (such as ginger or peppermint) and infused waters with lemon or cucumber are alkaline-friendly and can help with hydration.
- Coconut water is another hydrating, alkalizing drink option.
Here’s Veronica’s quick and easy alkalizing green drink recipe:
9. Prepare Freezer-Friendly Meals
If you want to prepare meals for longer-term storage, consider making:
- Frozen grain and veggie mixes: Pre-cooked quinoa, brown rice, or millet along with roasted or sautéed veggies.
- Alkaline-friendly soups: Such as a vegetable soup with zucchini, spinach, and lentils, can be frozen for future use.
- Energy bites: Made with chia seeds, almond butter, dates, and coconut flakes for an easy grab-and-go snack.
10. Avoid Highly Acidic Ingredients
- Stay away from highly processed or sugary foods, as these can create an acidic environment in the body.
- Be mindful of acidic fruits like oranges, tomatoes, and pineapples if you’re strictly following an alkaline diet, though some people tolerate them in moderation.
Here’s Veronica’s video sharing 5 ways to get a lot more alkaline greens into your diet each day:
Sample Alkaline Vegan Meal Prep
Here’s a simple meal prep plan for the week:
- Breakfast:
- Smoothie with spinach, chia seeds, almond milk, a banana, and some berries.
- Overnight oats with almond milk, chia seeds, and almond butter.
- Lunch:
- Quinoa bowl with roasted veggies (zucchini, broccoli), chickpeas, and tahini dressing.
- Kale and avocado salad with lemon-tahini dressing and a side of roasted sweet potatoes.
- Dinner:
- Lentil stew with carrots, celery, zucchini, and a turmeric-coconut broth.
- Stir-fried tofu with steamed asparagus, broccoli, and quinoa.
- Snacks:
- Sliced cucumber and carrots with hummus.
- Fresh fruit or a handful of almonds.
By doing some simple prep in advance, you’ll have everything ready to go and make it easy to stick to an alkaline vegan diet while minimizing time spent in the kitchen!
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