I am convinced that most people would eat healthful meals if 1) they truly knew which foods were beneficial or harmful; 2) the menus weren’t too complicated or ingredients too expensive, and 3) they felt full and satisfied after eating, rather than hungry and deprived. Over the past several years, I have created a delicious, simple meal plan for myself, gleaning what works best for me from a variety of books, such as:
The Acid-Alkaline Food Guide: A Quick Reference to Foods & Their Effect on pH Levels by Susan E Brown and Larry Trivieri, Jr.
The Gene Smart Diet by Floyd H. Chilton, PhD
The Beck Diet Solution by Judith S. Peck, PhD
Fountain of Youth by Edita Kaye
Save Our Bones Program by Vivian Goldschmidt, MA
UltraMetabolism by Mark Hyman, M.D.
The UltraMetabolism Cookbook by Mark Hyman, M.D.
The Formula: A Personalized 40-30-30 Weight Loss Program by Gene and Joyce Daoust
Maximum Energy by Ted Broer
The Acid Alkaline Balance Diet by Felicia Drury Kliment
Iodine: Why You Need It, Why You Can’t Live Without It, 4th Edition by David Brownstein, M.D.
The Maker’s Diet by Jordan S. Rubin
The pH Miracle for Weight Loss by Robert O. Young, PhD and Shelley Redford Young
Back to the House of Health 2 by Shelly Redford Young, L.M.T.
Solved: The Riddle of Illness by Stephen E. Langer, M.D., and James F. Scheer
The Oxygen Breakthrough: 30 Days to an Illness-Free Life by Sheldon Saul Hendler, M.D., PhD
My 80% alkaline, 20% acid meal plan works to keep the pH of the blood at an alkaline 7.38 level, which is the level it must maintain in order to function properly. If the blood becomes to acid, the body must either leech calcium and other minerals from the bones to neutralize the acid, or it must wrap the acid in fat to protect the body from acid damage. If the body fails to maintain an alkaline blood level, the acid causes damage, which in turn causes inflammation, turning the body into a war zone. How to stop the war? Eliminate the damaging foods and ingest foods that build and heal. It sounds simple, and it would be simple, if the majority of the foods featured at the grocery store were good for us. Nevertheless, it is possible to eat healthy without breaking the bank or spending the bulk of your day in the kitchen. If you are looking for such a meal plan, please give these menus a try and let me know how they work for you.
I’ll be adding one day’s eating plan each day this month, and I’ll talk more about why I eat what I eat in between menu listings.
Enjoy!
Kathy Alford
—————————————–
They say that it takes 21 days to form a new habit. Perhaps following this simple menu plan for 21 days will form a new habit. 
—————————————–
Menu #1
(Note: You can eat larger portions of most items listed below until you are full.)
Before Breakfast:
Probiotics + 8 oz. water
Breakfast:
Gluten-Free Rolled Oats (I cook 1/2 cup of whole oats in 1 cup water, but you can eat more, if you want) + cinnamon + vanilla + 1/2 diced apple + ¼ cup almond milk
8 oz. water
Infoceuticals
A.M. Supplements
Snack:
½ apple + 1 tbsp almond butter
8 oz. water
Lunch:
Tossed salad: Romaine lettuce, tomato, cucumber, radish, carrots, boiled egg, walnuts, sunflower seeds + Newman’s Own Oil & Vinegar Dressing
8 oz. water with lemon
Snack:
Peach
Handful of raw pecans
8 oz. water
Supper:
Baked Salmon in olive oil + salmon seasoning, lemon pepper seasoning, Celtic salt, and pepper
Sweet potato
Broccoli + slice of organic Colby Jack cheese
Celestial Seasonings Wild Berry Tea + Vitality C powder
8 oz. water
Bedtime:
Greens Shake: 1 tbsp. Paleogreens powder (mint flavor) + 1 tbsp Liquid Chlorophyll (apple flavor) + 8 oz. water
P.M. Supplements
Infoceuticals…Most people seem to take their Infoceuticals in the morning, but I usually take my Infoceuticals at night while I’m reading before lights out.
——————————————
How do you know if your blood is maintaining an alkaline pH level? You can buy some pH testing tape at your local health food store and then test your saliva and urine whenever you want. The brand that I buy is called Body Rescue pH testing tape. Your pH level will vary depending on what you eat during the day. When fat is broken down and acid is released, more alkaline foods may be needed to maintain the ideal 7.38 pH level.
——————————————–
Menu #2
Before Breakfast:
Probiotics
8 oz. water
Breakfast:
2 Omega-3 eggs scrambled with chopped tomatoes, onions, and peppers
2 slice of millet bread, toasted
2 tsp. Earth Balance Buttery Spread
Green Tea with Mint with Vitality C
8 oz. water
Snack:
Banana
Handful of raw almonds
8 oz. water
Lunch:
Burger (Greenwise Grass-fed, Hormone-free Ground Round) cooked with onions
Steamed kale greens with sliced mushroom and onion + black beans
8 oz. water
Snack:
Pumpkin seeds, oven-roasted in olive oil and Celtic Sea Salt
8 oz. water
Supper:
Juice Plus shake blended with
→Dutch Chocolate Whole Food powder
→1 cup frozen strawberries
→Handful of raw almonds
→4 oz water
→4 oz. almond milk
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
———————————————–
What’s with the Greens Shake? Paleogreens Powder (Mint flavor) is my secret weapon in the fight to maintain the correct blood pH level, and it’s the only greens powder that tastes good to me. Combined with Sunny Green brand Liquid Chlorophyll (Red Apple flavor) + 8 oz. water in the blender, it’s positively delicious! Any time my pH level needs a boost, a Greens Shake is the answer!
Menu #3
Before Breakfast:
Probiotics + 8 oz. water
Breakfast:
Amy’s brand Cream of Tomato Soup
Cheese Deluxe Sandwich:
→Two slice of millet bread, toasted
→Spectrum Canola Mayonnaise
→Romaine lettuce
→Tomato Slice
8 oz. water
A.M. Supplements
Snack:
Banana
Handful of raw walnuts
8 oz. water
Lunch:
Mediterranean Salad with
→Romaine lettuce
→Tuna
→Tomato
→Olives
→Onion slices
→Celery
→Garlic
→Matchstick carrots
→Basil or Italian seasoning
→Newman’s Own Oil & Vinegar dressing
8 oz water
Snack:
1 individually wrapped square of Endangered Species brand All Natural Dark Chocolate (72% cocoa) with Deep Forest Mint
Handful of raw almonds
8 oz. water
Supper at Chili’s:
Guiltless Grill Classic Sirloin with steamed veggies
Side order of grilled onions and mushrooms
8 oz. water with lemon
Bedtime:
Greens Shake: 1 tbsp. Paleogreens powder (mint flavor) + 1 tbsp Liquid Chlorophyll (apple flavor) + 8 oz. water
P.M. Supplements
Infoceuticals
——————————————–
Why millet bread? Like many people, I am particular sensitive to gluten, a substance contained in products that feature wheat, rye, or barley. I can take two capsules of Similase GFCF to digest a small amount of gluten, but not larger amounts. I used to eat Ezekiel bread, which is made from sprouted grain and lentils according to a Biblical recipe. It provides complete protein and is delicious, but it is not gluten-free. Since my NES ProVision scans show activated gluten sensitive when I eat Ezekiel bread, I have opted to eat gluten-free millet bread instead. There are other gluten-free breads available at Publix, health food stores, and other stores, too.
Menu #4
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Bowl of cereal:
Nature’s Path brand Organic Multigrain Oatbran Cereal
Handful of raw almonds
Raisins
Almond Breeze brand Almond Milk, unsweetened, vanilla
8 oz. water
2 capsules of Similase GFCF (contains digestive enzymes for the gluten in the cereal)
Snack:
Banana
Handful of raw Brazil nuts
Lunch:
Computer Salad:
→Bottom layer: 1/2 cucumber, sliced
→Next layer: 10-12 cherry tomatoes
→Next layer: 10-12 almonds
→Next layer: 10-12 baby carrots
→Top layer: 1 stalk of celery, cut into bite-size chunks
8 oz. water
Snack:
Apple
Handful of raw walnuts
Supper:
Turkey Loaf made with
→3 pounds of ground turkey
→2 cups of bread crumbs made from millet bread or other gluten-free bread
→2 Omega-3 eggs
→1 pkg. of turkey gravy mix
→2/3 cup of water
→1 tsp. of McCormick’s Mesquite Garlic seasoning
→1 onion, chopped
→1 tsp. of Celtic sea salt
→1/8 tsp. of pepper
Almond Mashed Potatoes with
→Almond Milk, unsweetened, vanilla or original
→Earth Balance Buttery Spread
→Celtic Salt & pepper
Fresh Green Beans, cooked with sliced onions
2 capsules of Similase GFCF (contains digestive enzymes for the gluten in the gravy mix)
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about gluten-free English muffins.)
——————————–
Menu #5
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Gluten-free English Muffin with
→2 tbsp. cream cheese, onion & chive flavor
→Chopped walnuts sprinkled on top
8 oz. water
Snack:
1/4 cup of gluten-free Original Granola, made by Granola Shop (see www.GranolaShop.net)
8 oz. water
Lunch at Main Street Grill:
Main Street Salad with Blackened Chicken + Balsamic Vinaigrette salad dressing
16 oz. water
(Gave the iced cinnamon roll to my husband)
Snack:
Apple
Handful of pecans
Supper:
Beef stew with cubed potatoes, sliced carrots, celery, green beans, onion + gravy mix and water
Millet rolls with Earth Balance buttery spread
8 oz. water
2 capsules of Similase GFCF (to digest the gluten in the gravy mix)
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about Publix brand onion & chive cream cheese.)
——————————–
Menu #6
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Slice of millet bread, toasted, spread with 1 tbsp. almond butter, and topped with 1/2 banana, sliced
Cup of coffee with 1 1/2 tbsp. of International Delight creamer, vanilla
8 oz. water
Snack:
1/2 banana
Handful of raw almonds
8 oz. water
Lunch:
Tossed spinach salad with avocado, tomatoes, celery, cucumbers, walnuts, raisins, and sunflower seeds + balsamic vinaigrette salad dressing
8 oz. water
Snack:
Grapes
Handful of raw pecans
8 oz. water
Supper:
Crock pot All-Natural Chicken, cooked with 8 oz. water + Stubb’s brand Bar-B-Q Sauce, mild flavor
Baked sweet potato with Earth Balance Buttery Spread and Celtic Sea Salt
Steamed cabbage and onions
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
Tomorrow is a “day off” for me! Why? If I thought I had to be “perfect”–never eating any sugary desserts or otherwise forbidden foods forever–I’m sure I’d end up feeling sorry for myself and fall off the wagon. So, one day out of seven, I splurge. Yes, I know I will have to clean up the damage the next day, but to me, it’s worth it!
——————————–
Menu #7 – “Day Off”
Before breakfast:
Probiotics + 8 oz. water
Breakfast: Out to breakfast at Hunter’s Restaurant in DeLand, Florida
Veggie Omelet with Cheese
Grits
Rye Toast with Butter
Coffee with Half and Half (no sugar)
8 oz. water
Snack:
Peach
Handful of raw pecan halves
8 oz. water
Lunch:
Tuna Salad Sandwich made from
→Tuna (packed in water) + Canola Mayonnaise + diced celery
→Sliced tomato
→Romaine lettuce leaves
→2 slices toasted millet bread
Raspberry Zinger tea with Vitality C powder
8 oz. water
Snack:
Apple + Almond Butter
8 oz water
Supper: (Birthday party!)
Lasagna + Manicotti
Tossed Salad
Slice of Cheesecake (Well worth the 450 calories per slice!)
Cup of decaf coffee with 1 1/2 tbsp. International Delight creamer
8 oz. water + lemon
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
Ouch! This morning’s pH level reading was an acidic 6.2 for both urine and saliva, which is to be expected after consuming the extra sugar and dairy yesterday. If I were to scan on the NES ProVision, I might also see my lactose sensitivity and gluten sensitivity kicked up, as well as sugar regulation off. Time to clean up the damage by eating and drinking a higher percentage of alkaline foods!
——————————–
Menu #8 – “Clean-up Day”
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Tossed salad
Greens shake: 1 tbsp. Paleogreens powder + 1 tbsp. of liquid chlorophyll (apple flavor) + 8 oz. water
Green Tea
Snack:
Amy’s brand Cream of Tomato Soup
8 oz. water
Lunch:
Chocolate Juice Plus+ Shake blended with
→Dutch Chocolate Whole Food powder
→1 cup frozen strawberries
→Handful of raw almonds
→4 oz water
→4 oz. almond milk
Snack:
V-8 juice
Almonds
8 oz. water
Supper:
Large serving of steamed cabbage & onions
Baked sweet potato with Earth Balance buttery spread + walnuts
8 oz. water
Bedtime:
P.M. Supplements
Greens shake + 1 tbsp. of liquid chlorophyll (apple flavor) + 8 oz. water
Infoceuticals
——————————–
(Insert note about Omega 3 eggs.)
——————————–
Menu #9
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Fried Egg Sandwich:
→Omega 3 egg fried “over hard” in Organic Olive Oil PAM cooking spray
→1 slice of American Cheese from the Publix Deli (not processed cheese!)
→2 slices of millet bread, toasted, buttered with Earth Balance buttery spread
Tomato wedges
8 oz. water
Snack:
Apple
Handful of raw almonds
8 oz. water
Lunch:
Chicken Cacciatore made with
→DeBoles Jerusalem Artichoke spaghetti
→Tossed Salad: Romaine lettuce, spinach leaves, green pepper, cucumber, tomato, carrots, 1/4 cup + Newman’s Own Olive Oil & Vinegar dressing + 2 tbsp. of Pepperidge Goldfish crackers
8 oz. water
Snack:
Banana
Handful of raw Brazil nuts
8 oz. water
Supper:
Turkey Pot Pie made with
→Wholly Wholesome brand Organic Traditional 9″ Pie Shell (bought at Publix)
→Cubed turkey, carrots, potatoes, celery, onion, and mushrooms
→Turkey gravy mix + water
8 oz. water
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about Wholly Wholesome brand pie crust.)
——————————–
Menu #10
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Deviled eggs made with boiled eggs, canola mayonnaise, vinegar, mustard, Celtic Sea Salt, pepper, and paprika, + sliced olives for garnish
2 slices millet toast + Earth Balance buttery spread
8 oz. water
Snack:
Celery stalk with Holy Guacamole! dip (2 tbsp salsa, 1 tsp. lemon juice, 1/4 tsp chili powder, 1/4 tsp Celtic Sea Salt, 1 ripe avocado)
8 oz. water
Lunch:
Homemade vanilla yogurt, made from plain Greek yogurt, raw honey, and vanilla extract, mixed with
Sliced strawberries (or other fruit)
Chopped walnuts
8 oz. water
Snack:
1/4 cup homemade Trail Mix: 1 tbsp. raisins, 1 tbsp. almonds, 1 tbsp. sunflower seeds, 1 tbsp organic shredded coconut
8 oz. water
Supper:
Ham & Veggies skillet breakfast with
→Applegate brand Slow-Cook Ham (all natural, no nitrates or antibiotics)
→Zucchini, sliced
→Summer squash, sliced
→Broccoli florets
→Water
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about Applegate farms meats.)
——————————–
Menu #11
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Pancakes made with Arrowhead Mills Gluten-Free Pancake Mix topped with 1/2 cup natural applesauce and raw walnut pieces
Natural Turkey Bacon from Applegate Farms (available at Publix and our local health food store)
V-8 Juice
8 oz. water
Snack:
Strawberries
Handful of raw almonds
8 oz. water
Lunch:
Cheeseburger made with grass-fed, hormone-free, Greenwise ground chuck from Publix + 1 slice of Publix Colby-Jack cheese
Snack:
Apple, sliced in halves and spread with Almond Butter
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about the difference between peanut butter and almond butter.)
——————————–
Menu #12 – “Day Off”
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
French toast, made from millet bread dipped in a mixture of egg, almond milk, orange juice, vanilla, and cinnamon; then cooked over medium heat until golden brown on both sides in skillet sprayed with Organic Olive Oil PAM.
Natural maple syrup (just a tbsp or two)
Natural Turkey Bacon from Applegate Farms (available at Publix and our local health food store)
Cup of coffee with 1 1/2 tbsp. of International Delight creamer, vanilla
8 oz. water
Snack:
Handful of almonds
Celery stalk spread with Onion & Chive Cream Cheese (Publix brand)
8 oz. water
Greens Shake: 8 oz. water + 1 tbsp Paleogreens powder + 1 tbsp Liquid Chlorophyll (apple flavor)
Snack:
Apple
Handful of Brazil nuts
8 oz. water
Supper at Main Street Grill:
Chicken Teriyaki Stir Fry with chicken, zucchini, yellow squash, water chestnuts, and almonds in teriyaki sauce on yellow rice
Fried Ice Cream (split with hubby)
16 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about eating out.)
——————————–
Menu #13 – Damage Control
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Banana Split Breakfast: 1 cup sliced strawberries + 1 sliced banana with homemade Greek yogurt on top (Plain Greek Yogurt + honey or agave nectar + vanilla extract)
8 oz. water with lemon
Snack:
Greens Shake: 8 oz. water + 1 tbsp Paleogreens powder + 1 tbsp Liquid Chlorophyll (apple flavor)
Handful of Brazil nuts
8 oz. water
Lunch:
Tossed Salad with
Snack:
Celery stalk spread with “spreadable tuna” (tuna + small amount of canola mayonnaise)
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about different brands of yogurt.)
——————————–
Menu #14
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Food for Life Gluten-free tortilla + slice of Publix Colby-Jack cheese, scrambled Omega-3 egg, slice of turkey bacon (chopped), tbsp. of plain Greek yogurt, salsa
8 oz. water with lemon
Snack:
Banana
Handful of raw almonds
8 oz. water
Snack:
Pineapple chunks
Handful of raw Brazil nuts
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about the difference between process cheese and natural cheese.)
——————————–
Menu #15
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Vanilla Juice Plus+ Shake, blended with
→Scoop of Vanilla Juice Plus+ Complete
→Almond milk
→Frozen peaches
→Lemon extract
→Flax seeds, ground
8 oz. water
Snack:
Carrot sticks
Handful of sunflower seeds, roasted and salted
8 oz. water
Snack:
V-8
Handful of raw almonds
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about the benefits of sunflower seeds and flax seeds.)
——————————–
Menu #16
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Turkey Roll-Up with Fruit: Roll up a Slice of Organic Smoked Turkey Breast from Applegate Farms + slice of Swiss cheese, Dijon mustard and canola mayonnaise
Grapes
Apple slices
8 oz. water
Snack:
1/2 avocado, diced
Crunchmaster Multi-Seed Gluten-free crackers (available from Publix and our local health food store)
8 oz. water
Snack:
Crunchmaster Multi-Seed Gluten-free crackers (available from Publix and our local health food store) topped with
Onion & Chive Cream Cheese (Publix Brand) topped with
Cucumber slices
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about Crunchmaster Gluten-Free Crackers.)
——————————–
Menu #17
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Breakfast Parfait: Layer sliced strawberries, home-flavored Greek yogurt, walnuts, fresh blueberries, more yogurt, sunflower seeds, bananas, top with yogurt
8 oz. water
Snack:
Greens Shake: 8 oz. water + 1 tbsp. Paleogreens powder (mint flavor) + 1 tbsp. Liquid Chlorophyll (apple flavor)
Handful of raw almonds
8 oz. water
Snack:
Apple
Handful of raw pecans
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about the difference between grain-fed beef and grass-fed, no-hormone beef.)
Menu #18
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Organic Chicken and Apple Sausage from Applegate Farms (available at Publix and local health food store)
Egg, cooked over-medium
Millet bread, toasted, spread with Earth Balance buttery spread
8 oz. water
Snack:
Banana
Handful of raw Brazil nuts
8 oz. water
Snack:
Nectarine
Handful of raw pecans
8 oz. water
Supper:
Kathy’s Carrot Cake
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about the benefits of almonds, pecans, walnuts, and Brazil nuts.)
Menu #19 – “Day Off”
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Kathy’s Carrot Cake (left over from last night)
Cup of coffee with 1-1/2 tbsp. of International Delight creamer, vanilla
8 oz. water
Snack:
Fresh coconut
Handful of raw almonds
8 oz. water
Snack:
Square of Dark Chocolate with Deep Forest Mint (Endangered Species brand: 72% cocoa)
Handful of Brazil nuts
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
Menu #20 – “Damage Control”
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Vegetable Beef Soup
Crunchmaster Multi-Seed Gluten-free crackers (available from Publix and our local health food store)
8 oz. water
Snack:
Cantaloupe
Home-flavored Greek yogurt
8 oz. water
Snack:
Crunchmaster Multi-Seed Gluten-free crackers (available from Publix and our local health food store) topped with
Onion & Chive Cream Cheese (Publix brand)
Sliced olives
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
(Insert note about rice and beans combo as complete protein.)
——————————–
Menu #21
Before breakfast:
Probiotics + 8 oz. water
Breakfast:
Egg
Applegate brand Slow-Cook Ham (all natural, no nitrates or antibiotics)
Tomato wedges
Green Tea
8 oz. water
Snack:
Fresh or frozen raspberries with home-flavored Greek yogurt
8 oz. water
Snack:
Baked Sweet Potato with Earth Balance buttery spread + handful of raw walnut pieces
8 oz. water
Bedtime:
P.M. Supplements
Infoceuticals
8 oz. water
——————————–
Final note about what’s missing from this diet (excess sugar, processed flour, hydrogenated oils, transfats, high fructose corn syrup, gluten, un-soured milk products) and what’s featured in this diet (high-nutrient foods, rich in protein, omega-3 oils, vitamins, and minerals + plenty of water!)
