Ready to jumpstart your alkaline diet? In this post I share a free 7-day alkaline vegan meal plan and some video tutorials. Keep reading to get this meal plan and get inspired to meet your nutrition goals!
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
- Signup to Cronometer.com and save 10% on gold subscriptions.
Free 7-day alkaline vegan meal plan
Here’s a 7-day alkaline vegan meal plan to help balance your body’s pH while maintaining a nutritious and flavorful diet. Each day includes a variety of whole plant-based foods that are naturally alkaline-forming, along with some easy-to-prepare recipes.
Day 1:
Breakfast:
- Green Smoothie: Blend 1 cup spinach, 1 banana, 1/2 avocado, 1/2 cucumber, 1 tsp spirulina powder, 1/2 cup coconut water, and a handful of ice.
- Chia Pudding: Mix 2 tbsp chia seeds with 1 cup almond milk, 1 tsp vanilla, and a few drops of maple syrup. Refrigerate overnight.
Lunch:
- Avocado & Chickpea Salad: Toss 1 cup mixed greens, 1/2 avocado, 1/2 cup chickpeas, cherry tomatoes, cucumber, and a lemon-tahini dressing (tahini, lemon juice, olive oil, garlic).
- Kale Chips: Bake kale with olive oil, sea salt, and nutritional yeast for a crunchy snack.
Dinner:
- Zucchini Noodles with Pesto: Spiralize 1 zucchini and toss with a pesto made of basil, olive oil, garlic, pine nuts, and nutritional yeast.
- Roasted Veggies: Roast a mix of bell peppers, mushrooms, and sweet potatoes with olive oil and herbs.
Snack:
- Handful of raw almonds and a few celery sticks.
Day 2:
Breakfast:
- Oatmeal with Almond Butter: Cook 1/2 cup rolled oats in almond milk, then top with 1 tbsp almond butter, a handful of berries, and a sprinkle of cinnamon.
- Green Tea.
Lunch:
- Lentil Salad: Toss cooked green lentils with cucumber, parsley, lemon juice, olive oil, and a pinch of sea salt.
- Sliced Apple: With a sprinkle of cinnamon.
Dinner:
- Stuffed Bell Peppers: Fill halved bell peppers with a mixture of quinoa, black beans, tomatoes, and avocado. Bake until tender.
- Steamed Broccoli: With a squeeze of lemon juice.
Snack:
- Carrot and cucumber sticks with hummus.
Day 3:
Breakfast:
- Fruit Salad: Combine watermelon, pineapple, mango, and blueberries. Add a few fresh mint leaves for extra flavor.
- Matcha Latte: Whisk matcha powder with almond milk and a bit of maple syrup.
Lunch:
- Quinoa & Roasted Veggie Bowl: Serve quinoa with roasted sweet potatoes, zucchini, and spinach, drizzled with olive oil and lemon.
- Side of Sliced Cucumber with tahini dip.
Dinner:
- Cauliflower Steaks with Avocado Sauce: Roast thick cauliflower slices and serve with a creamy avocado-cilantro sauce.
- Side of Arugula Salad with cherry tomatoes and olive oil.
Snack:
- A handful of sunflower seeds and a green apple.
Day 4:
Breakfast:
- Smoothie Bowl: Blend frozen berries, banana, and almond milk until thick, then top with chia seeds, hemp seeds, and coconut flakes.
- Herbal Tea.
Lunch:
- Cabbage & Carrot Slaw: Shredded cabbage, carrots, and apple tossed in a lemon-tahini dressing.
- Sprouted Lentil Sprouts with olive oil, lemon, and a pinch of sea salt.
Dinner:
- Sweet Potato & Black Bean Tacos: Fill corn tortillas with mashed sweet potato, black beans, avocado, cilantro, and lime juice.
- Side of Guacamole: Mash avocado with lime, garlic, and a pinch of sea salt.
Snack:
- Sliced bell pepper with almond butter.
Day 5:
Breakfast:
- Almond Milk Chia Pudding: Soak 2 tbsp chia seeds overnight in almond milk and top with fresh berries in the morning.
- Lemon Water.
Lunch:
- Zucchini & Tomato Salad: Toss thinly sliced zucchini, cherry tomatoes, red onion, and parsley with olive oil, lemon, and a pinch of salt.
- Side of Steamed Asparagus.
Dinner:
- Chickpea & Spinach Curry: Cook chickpeas and spinach with ginger, garlic, turmeric, and coconut milk. Serve over quinoa or brown rice.
- Side of Steamed Broccoli.
Snack:
- A handful of almonds or pumpkin seeds.
Day 6:
Breakfast:
- Avocado Toast: Spread 1/2 avocado on a slice of alkaline-friendly bread (like sprouted or gluten-free) and sprinkle with hemp seeds and chili flakes.
- Cucumber and Lemon Water.
Lunch:
- Carrot & Ginger Soup: Cook carrots with fresh ginger, onions, and vegetable broth, then blend until smooth.
- Side of Sliced Avocado with sea salt and lemon.
Dinner:
- Cauliflower Fried Rice: Grate cauliflower into rice-sized pieces and sauté with peas, carrots, green onions, and tamari sauce.
- Side of Sauteed Kale with garlic and olive oil.
Snack:
- A handful of walnuts and a pear.
Day 7:
Breakfast:
- Pineapple & Mango Smoothie: Blend 1 cup pineapple, 1 cup mango, 1/2 banana, and coconut water.
- Herbal Tea (Peppermint or Ginger).
Lunch:
- Chickpea Salad Wrap: Spread hummus on a gluten-free wrap and fill with chickpeas, avocado, lettuce, cucumber, and a drizzle of lemon tahini dressing.
- Side of Grapes.
Dinner:
- Butternut Squash & Lentil Stew: Cook butternut squash, lentils, garlic, onions, and tomatoes in vegetable broth until tender.
- Side of Steamed Green Beans with lemon.
Snack:
- Handful of mixed berries.
Notes:
- Hydration: Drink plenty of water throughout the day, and you can add lemon or cucumber to your water for added flavor.
- Alkaline Tips: Focus on foods that are non-processed and plant-based, including leafy greens, fruits, veggies, legumes, nuts, and seeds. Minimize acidic foods like caffeine, refined sugars, and processed grains.
- Adjust Portions: Depending on your activity level and hunger, adjust portion sizes to suit your needs.
This meal plan focuses on alkaline-forming foods that help promote an overall balanced pH in the body while providing essential nutrients. Enjoy!
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