Written by
Matt Olivares
Matt Olivares
Reviewed by
Matt Olivares

Alkaline Diet Plan

Learn about Alkaline Diets through this guide and follow our free Alkaline Diet Plan example!

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What is an Alkaline Diet?

Before discussing what an Alkaline Diet is, let’s briefly discuss what alkaline is.

Alkaline is the term used to describe substances with a pH greater than 7. pH is a unit of measurement used to measure the degree of acidity and alkalinity. The pH scale ranges from 0 to 14, with 7 being neutral, 0 to 6 being acidic, and 8 to 14 being alkaline/basic. Something referred to as alkaline has hydroxide ions and alkali metals (potassium and sodium).

An Alkaline Diet is a dietary pattern that follows the belief that eating foods that leave alkaline residues in the body is beneficial for our health. Alkaline residues remain after digesting alkaline-rich food, and these residues will help balance the pH in our bodies and work to build resistance against potential health issues.

An Alkaline Diet primarily consists of fruits and vegetables. Common fruit choices for this diet include peaches, pears, apricots, avocados, bananas, blueberries, and mangoes. Common vegetable choices for this diet include kale, spinach, carrots, broccoli, and tomatoes.

This diet has become popular with certain famous people and, by extension, people who follow these celebrities. Examples of famous people who follow Alkaline Diets include the legendary quarterback Tom Brady and actors like Gwyneth Paltrow and Kirsten Dunst.

Printable Alkaline Diet Plan

Download this Alkaline Diet Plan to help clients track their eating habits.

What does an Alkaline Diet Plan look like?

Alkaline Diet Plans usually take the form of a chart or schedule. They showcase the particular food a person has to eat for each major meal of the day. Some examples include sections for snacks and suggestions on what exercises to do.

Our Alkaline Diet Plan template comes in the form of a schedule, and it’s easy to use! The template contains several segments to account for each day of the week, and before these segments, there is a section detailing the health goals a person wants to achieve by taking on an Alkaline Diet Plan.

Each segment is structured as such:

  • Breakfast
  • Mid-morning Snack
  • Lunch
  • Afternoon Snack
  • Dinner

A person using our template simply needs to indicate the food and drinks they will consume for each meal time per day. If you’re a nutritionist or dietitian, you can use this template to create a customized meal plan for your client. Whatever you put should serve your or your client’s health goals.

At the end of this template is a Notes box. This is where you can write down anything you or your client need to know about the diet plan and make recommendations beyond what’s listed for each day. You can even write down recommended exercises that align with the listed health goals.

Alkaline Diet Plan example:

Now that you know the basic gist of an Alkaline Diet and have become acquainted with our Alkaline Diet Plan template, we’d like to show you what our template looks like when it’s filled out.

This template can be printed and filled out with a pen. If you want to go paperless, simply write your meal plans in the PDF file! All of its sections are interactable.

If you like what you see, download our free Alkaline Diet Plan PDF template! We hope it helps you plot your Alkaline Diet meals for as long as you want to follow this diet!

Download this Alkaline Diet Plan example

Alkaline Diet Plan example

When is it best to use this Alkaline Diet Plan template?

Everyone has their reasons for adopting particular diet plans. The best times to adopt an Alkaline Diet Plan, particularly our template, would be the following:

You want to try out a new meal pattern.

Some people who adopt Alkaline Diet Plans do so because they want to add a bit of variety to their meal palette. Those bored with their current diet are always free to try other diets, including Alkaline Diets. If you’re fed up with your diet, you can download our sample Alkaline Diet plan and try it out!

If you’re at risk of specific health problems.

If you’ve been told by healthcare professionals that you’re at risk of having particular health problems, or if you’re handling a client who is confirmed to be at risk for specific issues, adopting an Alkaline Diet is a good choice. Since it’s made up primarily of fruits and vegetables, all of which provide antioxidants, embracing this diet will help lower the risk of a person having specific health problems they were told they’re at risk of getting down the line.

If you need to involve your overall nutrition.

Suppose you’ve only been eating meat. You’re not necessarily getting all the nutrients that you need. Adopting a balanced diet, like an Alkaline Diet, will give you the nutrients your body needs to stay healthy and function well. You will get a lot of vitamins, minerals, and antioxidants from fruits and vegetables. If you add legumes and meat substitutes like tofu to the diet, you’ll still get the proteins you need.

What are the benefits of adopting an Alkaline Diet?

The supposed benefits of adopting an Alkaline Diet include the following:

It can maintain bone health.

An Alkaline Diet is believed to maintain bone health and wellness by preventing calcium loss. A person can avoid bone-related problems such as osteoporosis by ensuring that bones remain healthy.

It can manage chronic pain and inflammation.

Alkaline Diets can help people manage any chronic pain they’ve been feeling, mainly if their chronic pain is caused by inflammation. By adopting an alkaline diet, once it’s confirmed that you have underlying health issues that cause chronic pain and inflammation, you will benefit from healthy foods that can lower your pain.

It can help people lose weight.

By consuming alkaline foods, those who adopt Alkaline Diets will benefit from gradual weight loss and maintain a healthy weight over time. Alkaline foods can make people feel full and satisfied with what they’ve eaten, even if they didn’t eat a lot. By feeling less hungry, one will eat less.

Since Alkaline Diets are mainly fruits and vegetables, one will consume fewer calories. Remember that having more calories and not burning them will result in the calories being stored as fat. Having fewer calories makes it easy to burn them and prevent fat from building up.

You mentioned “supposed benefits” earlier. Are these benefits not confirmed?
You mentioned “supposed benefits” earlier. Are these benefits not confirmed?

Commonly asked questions

You mentioned “supposed benefits” earlier. Are these benefits not confirmed?

Not many studies support the benefits that people believe alkaline diets can provide. There are testimonies from celebrities, but that’s not enough to confirm the benefits. Since fruits and vegetables primarily make up an alkaline diet, you can rely on research related to vegan or plant-based diets. But for alkaline diets, there’s not enough. It wouldn’t hurt to try it for a while and see if it works for you, though. We also recommend consulting with dietitians and nutritionists.

Are there any other “supposed benefits” that alkaline diets are believed to provide?

There are more. Alkaline diets are said to protect muscle mass, regulate blood pressure, prevent hypertension, prevent stroke, prevent magnesium deficiency, boost immunity, and prevent cancer. Again, there’s not enough research about alkaline diets.

If one follows an alkaline diet plan, what foods should they avoid?

They must lessen or avoid foods and drinks related to acidity, such as meats, coffee, dairy products, processed foods, and certain grains.

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