Alkaline meal plan for intermittent fasting
Meal plan grocery list
Spinach
Kale
Avocado
Broccoli
Cucumber
Celery
Bell pepper
Zucchini
Carrots
Cauliflower
Lemon
Lime
Apple
Pear
Grapefruit
Berries
Almonds
Walnuts
Tofu
Tempeh
Quinoa
Buckwheat
Amaranth
Millet
Lentils
Chickpeas
Black beans
Salmon
Turkey breast
Greek yogurt
Almond milk
Olive oil
Chia seeds
Meal plan overview
The alkaline meal plan for intermittent fasting combines the principles of alkaline eating with time-restricted eating windows. This plan involves consuming alkaline-forming foods such as vegetables, nuts, and certain fruits during the eating periods, while fasting helps balance the body's pH levels and manage weight.
During fasting periods, hydration with alkaline water or herbal teas can maintain balance. The eating windows are typically filled with nutrient-dense, easy-to-digest foods that promote overall health and aid in the fasting process.
Foods to eat
- Fresh Fruits: Berries, bananas, and oranges provide natural sweetness and essential nutrients.
- Vegetables: Carrots, cucumbers, and bell peppers are crisp, hydrating, and rich in vitamins.
- Nuts and Seeds: Raw almonds, sunflower seeds, and pumpkin seeds are good for protein and healthy fats.
- Sprouted Grains: Sprouted quinoa and buckwheat offer a great source of fiber and nutrients.
- Fermented Foods: Raw sauerkraut and kimchi can boost digestive health and provide probiotics.
✅ Tip
Foods not to eat
- Cooked Foods: Avoid any food that requires cooking, such as boiled or grilled vegetables.
- Pasteurized Products: Skip dairy or juices that have been pasteurized, as they don't fit the raw food criteria.
- Refined Sugars: Stay away from foods with added sugars, as they can be highly processed.
- Processed Oils: Avoid oils that have been refined or heat-processed.
- Processed Snacks: Say no to chips, crackers, and other packaged snacks that aren’t raw.
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Main benefits
The heart-healthy meal plan for raw food diet centers on unprocessed and uncooked foods that retain maximum nutrients, beneficial for heart health. This diet helps maintain lower blood pressure by reducing intake of processed and sodium-rich foods. It is rich in enzymes that promote better digestion and nutrient absorption. The plan also includes a variety of antioxidants and phytochemicals that protect against heart disease.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To balance alkalinity while practicing intermittent fasting, these substitutions can enhance variety:
- For a nutrient-dense green, watercress can replace spinach, offering a peppery flavor and high levels of vitamin C.
- To diversify grains, farro can replace buckwheat, providing a chewy texture and fiber content.
- For a creamy protein source, hemp protein can replace Greek yogurt, offering a plant-based alternative with essential fatty acids.
- To add variety to nuts, pecans can replace almonds, offering a buttery texture and heart-healthy fats.
- For a sweeter fruit option, kiwi can replace berries, providing a tart flavor and vitamin C.
How to budget on this meal plan
For those practicing intermittent fasting with an Alkaline meal plan, stick to budget-friendly options like leafy greens, legumes, and seasonal fruits. Batch cooking helps streamline meals within your eating window, maximizing time and savings.
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Extra tips
Any healthy snack ideas?
Here are some healthy snack ideas for an alkaline meal plan for intermittent fasting:
- Cucumber slices with hummus
- Almonds and dried apricots
- Sliced avocado on rye crisps
- Mixed berries with coconut yogurt
- Cherry tomatoes and bell pepper strips
- Fresh celery sticks with almond butter
- Green apple wedges with tahini
What should I drink on this meal plan?
During fasting periods, focus on hydrating with water, herbal teas, and diluted lemon water. During eating windows, complement your meals with alkaline beverages like cucumber water, green juices, and herbal infusions. Avoid caffeinated and sugary drinks to maintain the alkaline balance.
How to get even more nutrients?
Incorporate protein-rich alkaline foods like almonds, quinoa, and tofu. For fiber, include leafy greens, broccoli, and avocados. Healthy fats can be sourced from olive oil, flaxseeds, and chia seeds. Enhance nutrient intake with a variety of colorful vegetables and fruits like bell peppers, spinach, and berries, ensuring adequate vitamins and minerals such as vitamin C, potassium, and magnesium.
Meal plan suggestion
Alkaline Meal Plan for Intermittent Fasting
Day 1
- Breakfast: Smoothie with spinach, avocado, cucumber, and almond milk
- Lunch: Quinoa salad with kale, bell pepper, and lemon dressing
- Dinner: Grilled salmon with steamed broccoli and zucchini
- Snack: Apple slices with almond butter
Calories: 1400 Fat: 70g Carbs: 130g Protein: 80g
Day 2
- Breakfast: Greek yogurt with berries and chia seeds
- Lunch: Tofu stir-fry with bell pepper, broccoli, and amaranth
- Dinner: Baked turkey breast with steamed carrots and cauliflower
- Snack: Pear slices with walnuts
Calories: 1450 Fat: 65g Carbs: 140g Protein: 85g
Day 3
- Breakfast: Smoothie with kale, avocado, and almond milk
- Lunch: Chickpea and bell pepper salad with lemon-lime dressing
- Dinner: Tempeh with steamed broccoli, zucchini, and quinoa
- Snack: Grapefruit with a handful of almonds
Calories: 1350 Fat: 60g Carbs: 135g Protein: 75g
Day 4
- Breakfast: Greek yogurt with chia seeds, berries, and almonds
- Lunch: Lentil salad with cucumber, celery, and lime dressing
- Dinner: Baked salmon with steamed cauliflower and millet
- Snack: Apple slices with walnuts
Calories: 1500 Fat: 75g Carbs: 140g Protein: 90g
Day 5
- Breakfast: Smoothie with spinach, avocado, and almond milk
- Lunch: Tempeh with steamed broccoli, bell pepper, and quinoa
- Dinner: Grilled turkey breast with steamed carrots and zucchini
- Snack: Pear slices with a handful of walnuts
Calories: 1400 Fat: 70g Carbs: 130g Protein: 80g
Day 6
- Breakfast: Greek yogurt with berries and chia seeds
- Lunch: Black bean and bell pepper salad with lemon dressing
- Dinner: Baked tofu with steamed broccoli, cauliflower, and buckwheat
- Snack: Grapefruit with a handful of almonds
Calories: 1450 Fat: 65g Carbs: 135g Protein: 85g
Day 7
- Breakfast: Smoothie with kale, cucumber, and almond milk
- Lunch: Chickpea and cucumber salad with lime dressing
- Dinner: Grilled salmon with steamed carrots, celery, and amaranth
- Snack: Apple slices with a handful of walnuts
Calories: 1400 Fat: 70g Carbs: 130g Protein: 80g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jun 21, 2024
- Updated on Oct 1, 2024