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The alkaline diet is a popular diet that has been used by celebrities like Victoria Beckham and Jennifer Aniston.

The diet is based on an 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 stone and urine infections, since changes in 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 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

Read more  What Is A Vegan Mediterranean Diet?

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

Alternative Alkaline Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

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

View Alternative Alkaline Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

• Calories – 236
• Protein – 14g
• Carbs – 32g
• Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

• 225g /⅞ cup Greek yogurt
• 2 bananas, sliced into chunks
• 15g / 2 tbsp walnuts, toasted and chopped

Instructions

1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

• Calories – 302
• Protein – 20g
• Carbs – 54g
• Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

• 600g / 3 cups cannellini beans
• 70g / ⅜ cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tbsp red wine vinegar
• small bunch basil, torn

Instructions

1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

• Calories – 577
• Protein – 27g
• Carbs – 46g
• Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp extra virgin olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely chopped
• 250g / 9 oz lean beef mince
• 200g can / 1 cup chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp ground cinnamon
• 200g can / 1 cup chickpeas
• 100g pack / ⅔ cup feta cheese, crumbled
• Mint (fresh preferable)
• Brown bread, to serve

Read more  How To Meal Plan When You Absolutely Hate Cooking

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

View Alternative Alkaline Diet Plan PDF

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
• 120g / ⅝ cup tomatoes, chopped
• ½ watermelon, cut into chunks
• 50g / ⅔ cup feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

• Calories – 310
• Protein – 11g
• Carbs – 39g
• Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 100g / ½ cup cherry tomatoes
• 1 cucumber
• 6 Kalamata olives
• 2 large wholemeal tortilla wraps
• 50g / ¼ cup feta cheese
• 2 tbsp hummus

Instructions

1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
2. Heat the tortillas.
3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can / 4 cups cherry tomatoes
• 4 eggs
• brown bread, to serve

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View Alternative Alkaline Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

• Calories – 235
• Protein – 13g
• Carbs – 38g
• Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 60g / ⅔ cup porridge oats
• 160g / ⅗ cup Greek yogurt
• 175g / ¾ blueberries
• 1 tsp honey

Instructions

1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g / 1 ½ cups rocket / arugula
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

• Calories – 479
• Protein – 43g
• Carbs – 27g
• Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 200g / 1 ⅓ cups baby new potatoes
• 1 sweetcorn cob
• 2 skinless salmon fillets
• 60g / ⅓ cup tomatoes
• 1 tbsp red wine vinegar
• 1 tbsp extra-virgin olive oil
• Bunch of spring onions/scallions, finely chopped
• 1 tbsp capers, finely chopped
• handful basil leaves

Instructions

1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View Alternative Alkaline Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 145g / ⅘ cup jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can / 1 cup cannellini beans, drained and rinsed
• 150g / ¾ cup tomatoes, quartered
• handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g / ⅔ cup feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

• Calories – 238
• Protein – 11g
• Carbs – 34g
• Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tsp cumin seeds
• pinch chilli flakes
• 1 tbsp olive oil
• 300g /2 cups carrots, washed and coarsely grated
• 70g / ⅓ cup split red lentils
• 500ml / 2 ¼ cups hot vegetable stock
• 60ml / ¼ cup milk
• Greek yogurt, to serve

Instructions

1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Read more  Pakistani Diabetes Diet Plan To Control High Blood Sugar Levels!

View Alternative Alkaline Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

• 400g / 2 cups tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

• Calories – 473
• Protein – 36g
• Carbs – 57g
• Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• ½ red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• 2 chicken breasts
• 1 tbsp extra-virgin olive oil
• 150g / ¾ cup tomatoes, roughly chopped
• handful pitted black kalamata olives
• ½ red onion, finely sliced
• 50g / ½ cup feta cheese, crumbled
• small bunch mint leaves, chopped
• juice and zest ½ lemon

Instructions

1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View Alternative Alkaline Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

• Calories – 473
• Protein – 11g
• Carbs – 56g
• Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• 3 tbsp olive oil
• 1 garlic clove, finely chopped
• 2 carrots, cut into thin sticks
• 150g / 1 ⅔ leek, sliced
• 1 broccoli head, cut into small florets
• 50g / ¼ cup tomatoes
• 100ml / ¼ cup vegetable stock
• 1 tsp tomato purée
• juice ½ lemon

Instructions

1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

• Calories – 314
• Protein – 19g
• Carbs – 33g
• Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

• 1 pepper, deseeded & quartered
• 1 aubergine, sliced lengthways
• 2 courgettes, sliced lengthways
• 2 tbsp olive oil
• For the mash
• 400g / 2 cups haricot beans, rinsed
• 1 garlic clove, crushed
• 100ml / ½ cup vegetable stock
• 1 tbsp chopped coriander

Instructions

1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View Alternative Alkaline Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

• Calories – 408
• Protein – 15g
• Carbs – 63g
• Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ medium onion, chopped
• 1 celery sticks, chopped
• 1 tsp ground cumin
• 300ml / 1 ¼ cups hot vegetable stock
• 200g can / 1 cup chopped tomatoes
• 200g can / 1 cup chickpeas, rinsed and drained
• 50g / ¼ cup frozen broad beans
• zest and juice ½ lemon
• coriander & bread to serve

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

• Calories – 548
• Protein – 23g
• Carbs – 58g
• Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

• 8 raw baby beetroots, or 4 medium, scrubbed
• ½ tbsp sumac
• ½ tbsp ground cumin
• 400g can / 2 cups chickpeas, drained and rinsed
• 2 tbsp olive oil
• ½ tsp lemon zest
• ½ tsp lemon juice
• 200g / ½ cup Greek yogurt
• 1 tbsp harissa paste
• 1 tsp crushed red chilli flakes
• mint leaves, chopped, to serve

Instructions

1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View Alternative Alkaline Diet Plan PDF

Alternative Alkaline Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View Alternative Alkaline Diet Plan PDF

Life After the Meal Plan

Find More Recipes On Our Site

Your journey doesn’t end after 7 days of healthy recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.