Menus for the Alkaline Food Diet


Edgar Cayce (1877 to 1945), a pioneer of holistic health, was the first to emphasize the importance of eating a diet that is mostly alkaline for health. Cayce recommended eating meals 80 percent alkaline to 20 percent acid for a strong immune system. Nutritionists continue to follow the 80 to 20 rule when treating clients. Use this rule for your menus as you transition to an alkaline diet.

Alkaline/Acidic Foods

Eat a diet of which 80 percent of your food is alkaline, such as raw fruits, raw or steamed vegetables, sea vegetables, herbs, sprouts, walnuts, almonds, soybeans, raw milk, whey, yogurt and buttermilk. For 20 percent of your diet, consume acidic food, including meats, poultry, fish, starchy vegetables, breads, grains and cereals. Eliminate all processed foods, white sugar, white flour and white rice.

Basic Alkaline Salad

Become addicted to eating fresh salads every day. Add one to your meal or eat a salad alone as a meal. Create a basic salad using one head of lettuce of your choice, two tomatoes, one cucumber, 2 to 3 cups of sprouts and spinach. Chop your vegetables into bite-sized pieces, and then add your sprouts. Add variety to your salad with other raw alkaline vegetables, including broccoli, radishes, celery, beets, zucchini, carrots and cabbage. Use olive oil or flax seed oil as a dressing.

Eat this basic alkaline salad at least once each day, along with your 20 percent acidic food. Add mayonnaise and chicken to your salad for a filling meal. Eat your salad with a steak. Roll your salad up in a whole grain flat bread or fill a pita with salad.

According to Marilyn Diamond, nutritional pioneer and author, "Feel free to eat the same meal over and over if it pleases you--especially if it is a salad meal. You will naturally make the change to something else when your body requires that you do so."

Breakfast Menus

Start your day with cooked or dry cereal such as buckwheat or quinoa with almond milk. Quinoa appears to be a grain but is related to green, leafy vegetables and is a complete protein.

Instead, drink a smoothie made with raw milk kefir sweetened with stevia.

Another option is to eat vegetables for breakfast, such as a veggie omelet with leafy green cabbage, peppers, onions and tomatoes, or use leftover vegetables in your omelet. Drink a cup of ginger tea.


Eat a piece of raw fruit as a snack, such as an apple or a pear, or have a hard-boiled egg or celery sticks or carrot sticks. Munch on a handful of raw almonds.

Dinner Menus

Dine on a salad with 4 oz. of fish, poultry, tofu or lean meat and a baked sweet potato.

An option is to stir-fry 2 to 3 cups of vegetables with sesame or peanut oil, and add 2 tbsp. of tamari or soy sauce and 4 oz. of meat or tofu.

Another option is to stir-fry 2 to 3 cups of vegetables, and add or serve it on top of steamed, brown rice.

Transition Examples

Transition from regular cow's milk to almond milk or soy milk. Eat salmon instead of beef, pork or chicken. (Salmon and fish are less acidic.) Switch from meat and potato meals to vegetable and low-carbohydrate meals. Choose to eat raw or steamed foods rather than microwaved and fried meals.


Consult with your doctor before changing your diet.

Avoid eating carbohydrates and protein foods at the same meal. This slows down your digestion and can lead to health problems. It slows down weight loss, too.

Always eat fruit by itself on an empty stomach to prevent gas and bloating.

Avoid eating cooked fruit. It is highly acidic.

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