The alkaline diet is a popular diet that has been used by celebrities like Victoria Beckham and Jennifer Aniston.
The diet is based on the idea that certain foods are more acidic and replacing them with ‘alkaline’ foods is better for health and to lose weight. Some of its staunchest supporters say it can even help fight diseases such as cancer.
Although it does promote some healthy eating habits, the diet is generally not based on sound scientific principles.
This article will cover the theory behind the alkaline diet, what foods are included and offer sample 7 day meal plans to follow.
What is the Alkaline Diet?
Also known as the acid-alkaline diet or alkaline ash diet, the alkaline diet is based on a theory that particular foods cause your body to produce acid, which is bad for you.
The diet is based on the premise that the pH (a measure of acidity and alkalinity) within your body can be changed depending on what you eat.
By choosing more alkaline foods included within the diet, you can ‘alkalize’ your body, thus improving health.
- 0 – 7 is acidic (0 being the most acidic)
- 7 is neutral
- 7 – 14 is alkaline (14 being the most alkaline)
It was originally developed to be used in the prevention of kidney stones and urine infections, since changes in the pH of urine can change depending on what you eat.
However, this doesn’t mean the pH within the rest of your body will change, as pH within the blood is regulated by the kidneys and not affected by the foods you eat.
Therefore, there isn’t any credible evidence for this theory.
Foods Included Within the Alkaline Diet?
If you’re following the diet, then generally you’ll want to eat more of the alkaline foods and less of the neutral and acidic ones below (1).
Generally, the foods higher in acidity contain more protein, phosphate and sulfur, whereas alkaline foods tend to contain more potassium, magnesium and calcium.
Acidic Foods
- Meat – particularly processed meats like corned beef
- Fish
- Dairy – particularly Parmesan cheese, cheddar and hard cheeses)
- Poultry
- Eggs – egg whites are closer to neutral
- Grains – particularly brown rice and rolled oats
- Alcohol
Neutral Foods
- Natural fats and oils – such as butter and olive oil
- Starches
- Sugars
Alkaline Foods
- Fruit
- Unsweetened fruit juices
- Vegetables – particularly spinach, celery and eggplant
- Nuts – such as almonds and walnuts
- Seeds
- Potaotes
- Legumes
- Lentils
- Soy foods
- Raisins
Problems with the Alkaline Diet
The diet itself on the whole has some parts that are indeed healthy, despite the lack of evidence on it’s theories around changing your body pH.
This is because it encourages people to eat more fruits, vegetables, nuts and seeds, which have all been shown to improve a variety of health markers.
However, there are certain aspects which aren’t healthy long-term
Lack of Protein
Because meat, dairy, fish, poultry and eggs are discouraged, the only high-protein foods are plant-based foods like beans, legumes and dairy. Foods like nuts, seeds and whole grains do have some protein, but it tends to be in smaller quantities.
Protein is important within the body for building and repairing your tissues and maintaining muscle mass (1).
Even in the context of weight loss, high protein foods have been shown to help to increase feelings of fullness, meaning you naturally eat fewer calories and lose weight over time (2, 3, 4).
In terms of the foods that are discouraged:
- Poultry such as chicken is rich in a variety of important nutrients, including protein, niacin, selenium, and phosphorus.
- Dairy like milk and cheese is generally considered one of the best source of calcium (5, 6) and can help improves bone density and reduce risk of fracturers, particularly in older people (7, 8, 9).
- Eggs contains high-quality protein, good fats and various other lesser-known nutrients such as Vitamin A, B2, B5 and B12.
- Fish contains lots of important nutrients such as protein and vitamin D. Fatty fish aslo contains lots of omega-3 fatty acids that many people don’t get enough of.
- Red meat such as beef and pork is one type of food that you shouldn’t overconsume. Even though they are highly nutritious, they are also higher in saturated fats. These type of fats are considered unhealthy fats when compared to unsaturated fats found in olive oil, nuts and seeds.
In reality, these foods don’t need to be eliminated entirely from your diet and can be eaten as part of a balanced diet.
Restrictions on Whole Grains
Whole grains are often thought of as a ‘bad’ food because they contain lots of carbs.
However, they contain lots of fiber, vitamin B minerals, manganese, magnesium, iron, zinc and good amounts of protein.
Many studies find eating them is associated with many benefits like lower risk of diabetes, heart disease, and high blood pressure.
One large review of 45 studies found a link that eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke (10).
Even for weight loss, one study that spanned almost 120,00 people found 3 servings of daily whole grains daily was linked to less belly fat (11).
Examples of whole grains include:
- Oatmeal
- Whole grain bread
- Barley
- Quinoa
- Brown rice
- Bulgur
Neutral on Olive Oil
Olive oil is known to be very healthy, particularly extra virign olive oil. This is because it contains lots of healthy monounsaturated fats and antioxidants.
Many studies find it can help across a range of health markers. These include:
- Lowering inflammation (12, 13, 14, 15, 16).
- Favourable effects on body weight (17, 18, 19).
- Reduced risk of stroke an heart disease (20).
Limited Fatty Fish
Fatty fish is the best source of omega-3 fatty acids, which many people don’t get enough of.
They are especially important in heart and brain health health (21), but they can also reduce the risk of health condititions such as heart attacks and strokes (22, 23, 24).
One large study of 40,000+ people found people who ate one or more servings of fish a week lowered their risk of heart disease by 15% (25).
Even in relation to weight loss, studies find fatty fish can help lower body fat and encourage weight loss (26, 27, 28).
Fatty fish include:
- Salmon
- Sardines
- Tuna
- Herring
- Trout
- Mackerel
Overly Restrictive
The issue with diets that are overly restrictive is that they are difficult to follow over the long-term.
This means once you finish the diet, you revert back to old eating habits and lose any benefit that following the diet had. Some studies find that dieters often end up heavier than before they started their diet (29, 30).
Therefore, if you want to lose weight or get healthier, a better alternative is to find a diet or sustainable way of eating that you can maintain indefinitely.
Example 7 Day Alkaline Diet Meal Plan
As the alkaline diet is essentially plant-based, it’s important to make sure you’re consuming enough protein. You can get this from beans, chia seeds and tofu.
Make sure you stay hydrated by drinking plenty of water too. Healthy snack choices include are fruit, vegetables (carrot sticks), nuts ands seeds.
Day 1
- Breakfast: Chickpea Flour Scramble
- Lunch: Tomato Soup
- Dinner: Spanish Vegan Paella
- Snacks: Fruit, nuts and seeds
Day 2
- Breakfast: Avocado Spinach Smoothie
- Lunch: Guacamole and Mango Salad with Black Beans
- Dinner: Maltese Kapunata
- Snacks: Fruit, nuts and seeds
Day 3
- Breakfast: Chickpea Flour Scramble
- Lunch: Butterbean and Roasted Vegetable Salad
- Dinner: Stuffed Aubergine with Lentils
- Snacks: Fruit, nuts and seeds
Day 4
- Breakfast: Avocado Spinach Smoothie
- Lunch: Tomato Soup
- Dinner: Instant Pot Vegetarian Chili
- Snacks: Fruit, nuts and seeds
Day 5
- Breakfast: Chickpea Flour Scramble
- Lunch: Guacamole and Mango Salad with Black Beans
- Dinner: Cauliflower and Tofu Kebab Skewers
- Snacks: Fruit, nuts and seeds
Day 6
- Breakfast: Avocado Spinach Smoothie
- Lunch: Leftover Cauliflower and Tofu Kebab Skewers
- Dinner: Mediterranean White Bean Soup
- Snacks: Fruit, nuts and seeds
Day 7
- Breakfast: Chickpea Flour Scramble
- Lunch: Guacamole and Mango Salad with Black Beans
- Dinner: Bell Pepper Soup
- Snacks: Fruit, nuts and seeds
What’s The Best Alternative to the Alkaline Diet?
If you want to choose a scientifically sound diet to follow that is recommended by health professionals, the Mediterranean diet is one of the best to follow.
It has been ranked the number 1 diet according to the U.S. News & World Report for multiple years, primarily because of the health benefits and because of how easy it is to follow.
Because it is easy to follow, it is also a good option to lose weight sustainably, as it isn’t a diet that is too restrictive and difficult to follow.
Many credible organizations suggest following a Mediterranean diet for longevity and health. These include:
- Harvard Medical School
- Osteoarthritis Foundation Internal
- Mayo Clinic
- American Heart Association
- Arthritis Foundation
Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.
- Lower risk of cardiovascular events, coronary heart disease, (31, 32)
- Lower risk of coronary heart disease (33, 34)
- Lower risk of developing type 2 diabetes (35)
- Lower risk of breast cancer (36)
- Lower risk of obesity (37)
- Better cognitive function (38)
How to Follow a Mediterranean Diet
The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.
At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.
The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and their relative proportions.
It does this because good health has been attributed to variation within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.
Alternative Alkaline Diet Meal Plan
Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Mon | Blueberry Blues Porridge | Greek Salad | Haddock Risotto |
| Tues | Basil & Spinach Scramble | Falafel Wraps | Eggplant & Lentil Bake |
| Wed | Tomato & Watermelon Salad | Carrot, Orange & Avocado Salad | Mediterranean Chicken, Quinoa & Greek Salad |
| Thurs | Blueberry Blues Porridge | Mixed Bean Salad | Grilled Vegetables with Bean Mash |
| Fri | Basil & Spinach Scramble | Panzanella Salad | Salmon & Chickpea Salad |
| Sat | Tomato & Watermelon Salad | Spiced Carrot & Lentil Soup | Chicken Gyros |
| Sun | Blueberry Blues Porridge | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Day 1: Monday
Breakfast: Breakfast Blues Porridge
Nutrition
- Calories – 347
- Protein – 15g
- Carbs – 42g
- Fat – 15g
Prep time: 5 minutes
Ingredients (for 2 people)
- ½ cup (50g) porridge oats
- ⅚ cup (200ml) milk
- ½ tsp vanilla extract
- 2 tbsp Greek yogurt
- ⅛ cup (25g) chia seeds
- ¾ cup (150g) blueberries
- ⅓ cup (25g) flaked almonds
Instructions
- Mix the porridge oats, milk, vanilla extract, Greek yogurt and chia seeds in a bowl and soak for one minute. Once the oats have softened, add some of the blueberries.
- Place the mixture into two bowls and add any remaining berries and almonds.
Lunch: Greek Salad
Nutrition
- Calories – 273
- Protein – 6g
- Carbs – 14g
- Fat – 24g
Prep time: 5 minutes
Ingredients (for 2 people)
- ⅘ cup (120g) cherry tomatoes,
- 1 cucumber, peeled, deseeded and roughly chopped
- ½ red onion, thinly sliced
- ⅓ (60g) or about 16 Kalamata olives
- 1 tsp dried oregano
- ⅓ cup (50g) feta cheese, crumbled
- 2 tbsp olive oil
Instructions
- Place all of the ingredients in a large bowl and lightly season. Serve with wholemeal bread.
Dinner: Haddock Risotto
Nutrition
- Calories – 508
- Protein – 40g
- Carbs – 46g
- Fat – 15g
Prep time + cook time: 45 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 large leek, thinly sliced
- ⅓ cup (150g) risotto rice, such as arborio or carnaroli
- 1 ½ cups (350ml) vegetable stock
- ½ cup (125ml) milk
- 9-10 oz (280g) smoked haddock,
- skinned and cut into large chunks
- 2 tbsp Greek yogurt
- 1 ⅔ cups (50g) baby spinach
Instructions
- Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes.
- Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. Cover with foil and bake in the oven for 18 minutes until the rice is tender.
- Add the Greek yogurt and spinach and season. Cover the pan again and leave to rest out of the oven for 3 minutes before serving.
Day 2: Tuesday
Breakfast: Tomato and Watermelon Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- ¼ tsp chilli flakes
- 1 tbsp chopped mint
- ⅘ cup (120g) cherry tomatoes, chopped
- 1 ⅔ cups (250g) watermelon, cut into chunks
- ⅔ cup (100g) feta cheese, crumbled
Instructions
- For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
- Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.
Lunch: Falafel Wraps
Nutrition
- Calories – 424
- Protein – 21g
- Carbs – 44g
- Fat – 21g
Prep time + cook time: 12 minutes
Ingredients (for 2 people)
- 2 wholemeal wraps
- 4 falafels (about 3.5 oz / 100g)
- ½ avocado
- Small bunch of parsley, chopped
- 1 lemon, juiced
- 1 tbsp harissa
For the tahini sauce:
- ¼ cup (60g) Greek yogurt
- ½ tbsp tahini
- ½ lemon, juiced
- 1 garlic clove, crushed
- ¼ tsp ground cumin
Instructions
- To make the tahini sauce, add the ingredients plus some seasoning to a bowl and mix together.
- Heat a dry frying pan over a medium heat and warm the flatbread for 1 minute, flipping halfway through. Spoon some tahini sauce on the flatbread along with the falafel and tahini. Scatter the parsley, squeeze the lime juice and add the harissa. Roll and serve.