Acid Alkaline Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals, adapted from the “The Acid Alkaline Diet for Dummies.”


Asparagus omelet—

1 and ½ egg whites (or egg substitutes)

½ tablespoon soy milk

Dash black pepper

Dash garlic powder

1/8 teaspoon sea salt

2 asparagus spears, chopped

½ tablespoon clarified butter, divided


Mashed “taters”—

¼ head cauliflower

2 cups water

1/16 cup almond milk

1/16 cup clarified butter, warmed

1/16 teaspoon paprika

Dash pepper

Fresh chopped parsley sprigs (optional)


Chicken hash—

1 tablespoon cold-pressed olive oil, divided

3 ounces ground chicken

1/8 cup diced yellow onion

¼ tablespoon grated carrot

1/8 cup shredded potato

1/8 cup diced zucchini

1/8 eggplant, peeled and chopped

Sea salt and pepper to taste


Zucchini quesadillas—

1/16 cup clarified butter or cold-pressed olive oil

1 cup diced zucchini

¼ cup chopped yellow onion

¼ teaspoon fresh chopped parsley

¼ teaspoon crushed red pepper

¼ teaspoon garlic powder

Sprinkle sea salt

Dash hot sauce

2 8-inch sprouted grain tortillas

1/8 cup fat-free mozzarella or soy cheese


Almond roast—

½ cup raw almonds

1/16 cup cold-pressed olive oil

¼ teaspoon sea salt

1/8 teaspoon Stevia powder


Acid Alkaline Diet Recommended
Calories 1,344 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 20% 20%-35%
     Saturated 6% Less than 10%
     Trans 0% N/A
Total Carbohydrates 61% 45%-65%
(total except as noted)
20% N/A
     Fiber 22 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 17% 10%-35%
Sodium 1,440 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 2,068 mg. At least 4,700 mg.
Calcium 400 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 0.6 mcg. 2.4 mcg.
Vitamin D 6.5 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.

Last updated by Angela Haupt | January 03, 2014

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