Alkaline Diet Recipes: 12 Easy Meals With PRAL Totals
Basentracker Team
Alkaline recipes don’t need special ingredients. Potatoes, sweet potatoes, pumpkin, spinach, tomatoes, avocado, bananas and dates are the stars. Protein is included, but it stays a side. Below are twelve recipes, each with ingredients for one person, instructions and the calculated PRAL balance. All of them come out negative, even the ones with fish, egg or a little cheese.
What makes a recipe alkaline
It’s not the absence of protein. It’s the ratio. A recipe is alkaline when the sum of all its ingredients is negative, and that works with salmon, egg or feta as long as potatoes, vegetables or fruit carry the weight. These are the values per 100 g from the Basentracker database for the ingredients that come up most often below: spinach −12.2, avocado −9.9, potato −6.5, banana −6.4, broccoli −6.1, sweet potato −5.3, tomato −4.2, lemon juice −2.3. On the other side: egg +10.6, feta +11.1, salmon +11.5, chicken +13.2, Parmesan +29.6.
💡 The quantities
Each recipe is calculated for one person. For two, just double everything; the balance per serving stays the same. The instructions are deliberately short. If you can cook, you won’t need more. If you can’t, you’ll still manage.
Breakfast
Recipe 1Oatmeal with banana, dates and cinnamon
- Rolled oats · 50 g +3.4
- Oat drink (unsweetened) · 250 ml −2.9
- Banana · 120 g −7.6
- Dried date · 20 g −2.7
- Cinnamon powder · 2 g −0.5
Bring the rolled oats and oat drink to a boil, then let them thicken for 5 minutes. Chop the dates and stir them in, top with banana slices and sprinkle with cinnamon. The dates replace any sugar.
Recipe 2Avocado toast with tomato and lemon
- Wholemeal bread · 60 g +1.5
- Avocado · 100 g −9.9
- Tomato · 100 g −4.2
- Lemon juice · 10 ml −0.2
- Chives · 5 g −0.2
Toast the bread. Mash the avocado with a fork, mix in lemon juice, salt and pepper, and spread it on the bread. Top with tomato slices and chives.
Recipe 3Green smoothie with ginger
- Banana · 120 g −7.6
- Spinach · 60 g −7.3
- Apple · 120 g −2.3
- Ginger root · 5 g −0.3
- Lemon juice · 10 ml −0.2
- Tap water · 200 ml −0.2
Put everything in the blender for 30 seconds. You won’t taste the spinach, and the ginger adds the kick. Add ice cubes if you want it colder.
Lunch
Recipe 4Roasted pumpkin with potatoes, feta and arugula
- Pumpkin (Hokkaido) · 300 g −10.2
- Potato · 150 g −9.8
- Feta cheese · 40 g +4.4
- Arugula · 50 g −3.5
- Olive oil · 15 ml 0.0
- Rosemary · 2 g −0.1
Cut the unpeeled Hokkaido pumpkin into wedges and the potatoes into quarters. Toss with oil, salt and rosemary and roast on a baking sheet at 200 °C (400 °F) for 25 minutes. Serve on arugula and crumble the feta over the top.
Recipe 5Salmon with mashed potatoes and spinach
- Salmon · 125 g +14.4
- Potato · 250 g −16.3
- Spinach · 200 g −24.3
- Milk (3.7% fat) · 50 ml +0.1
- Butter · 10 g +0.1
- Lemon juice · 10 ml −0.2
- Nutmeg powder · 1 g 0.0
Boil the potatoes and mash them with milk, butter and nutmeg. Wilt the spinach in a pan and season with salt. Pan-fry the salmon for 3 minutes per side and drizzle with lemon. The spinach turns a fish dish into an alkaline one.
Recipe 6Lentil bolognese with zucchini noodles
- Lentils · 150 g +4.6
- Tomatoes, peeled · 250 g −10.2
- Tomato paste · 20 g −4.2
- Onion · 50 g −1.2
- Carrot · 80 g −5.0
- Garlic · 5 g 0.0
- Zucchini · 250 g −10.3
- Olive oil · 10 ml 0.0
- Parmesan cheese · 10 g +3.0
Sauté the onion, garlic and diced carrot, add the tomato paste and toast it briefly, then add the tomatoes and lentils and simmer for 15 minutes. Cut the zucchini into strips or spiralize it and toss it in a pan for 2 minutes. Top with the bolognese and a little Parmesan.
Recipe 7Chickpea curry with cauliflower and sweet potato
- Chickpeas · 150 g +2.5
- Cauliflower · 200 g −7.1
- Sweet potato · 200 g −10.5
- Tomatoes, peeled · 150 g −6.1
- Coconut milk · 100 ml −2.1
- Onion · 50 g −1.2
- Ginger root · 5 g −0.3
- Curry powder · 6 g −1.0
Sauté the onion and ginger, add the curry powder and toast it briefly. Add diced sweet potato, cauliflower florets, tomatoes and coconut milk and simmer for 15 minutes, adding the chickpeas for the last 5 minutes. Serve without rice; the sweet potato fills you up.
Dinner
Recipe 8Fried potatoes with a fried egg and cucumber salad
- Potato · 250 g −16.3
- Egg · 60 g +6.4
- Onion · 50 g −1.2
- Olive oil · 15 ml 0.0
- Cucumber · 150 g −4.9
- Yogurt, plain (3.5%) · 50 g +0.3
- Dill · 5 g −0.7
Slice the boiled potatoes and fry them with the onions until crispy. Top with a fried egg. Slice the cucumber thinly and dress it with yogurt, dill, salt and a little vinegar.
Recipe 9Potato leek soup with herbs
- Potato · 300 g −19.6
- Leek · 150 g −6.9
- Onion · 50 g −1.2
- Olive oil · 10 ml 0.0
- Parsley · 10 g −0.7
- Wholemeal bread · 50 g +1.3
Sauté the leek and onion, add diced potatoes and 600 ml of water or vegetable broth, and boil for 15 minutes. Puree and season with salt. Sprinkle with parsley and serve with a slice of bread.
Recipe 10Omelet on spinach with tomatoes
- Egg · 120 g +12.8
- Spinach · 150 g −18.2
- Tomato · 150 g −6.3
- Onion · 30 g −0.7
- Olive oil · 10 ml 0.0
- Parmesan cheese · 5 g +1.5
Sauté the onion, wilt the spinach and briefly warm the diced tomatoes with it, then take everything out of the pan. Pour two beaten eggs into the pan and let them set. Add the vegetables, fold the omelet over and sprinkle with Parmesan.
Snacks and sweets
Recipe 11Date almond balls
- Dried date · 100 g −13.4
- Almonds · 40 g +4.2
- Cocoa powder (alkalized) · 10 g −3.2
- Coconut (copra) · 10 g −1.2
Blend the dates and almonds into a sticky mass, mix in the cocoa, roll into balls and coat them in shredded coconut. They keep for a week in the fridge. Two balls are one serving and replace a candy bar.
Recipe 12Baked apple with raisins and hazelnuts
- Apple · 200 g −3.9
- Raisins · 20 g −2.5
- Hazelnuts · 15 g −0.5
- Cinnamon powder · 2 g −0.5
- Honey · 10 g −0.1
Core the apple and fill it with raisins, chopped hazelnuts, cinnamon and honey. Bake at 180 °C (350 °F) for 20 minutes. The most alkaline dessert that fits in an oven.
The recipes compared
All twelve come out negative. The strongest are the main dishes with large amounts of potatoes, spinach and sweet potato, the salmon dish included. The egg dishes, the oatmeal and the baked apple are closer to zero but still negative. That’s the whole idea: protein is on the plate, but it doesn’t carry it.
More dishes by time of day: Breakfast, Lunch, Dinner. Seven days in a row: Meal plan. Calculate your own recipes: PRAL calculator.
Frequently asked questions
Can I swap ingredients? Yes, within the same group: sweet potato for potato, spinach for Swiss chard or kale, salmon for trout, lentils for chickpeas. The balance shifts by just a few points.
Are the recipes vegan? Seven of the twelve are (1, 3, 6 without Parmesan, 7, 9, 11, 12 without honey). You can adapt the others: coconut yogurt instead of yogurt, tofu instead of egg, and leave out the feta.
How do I save a recipe in the app? In the Basentracker app, you create recipes with ingredients and quantities. The app calculates the PRAL per serving and logs it with a single tap the next time.
Save these recipes in the app: create them once, log them again and again.
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The bottom line
Alkaline recipes are ordinary dishes with the weights swapped: potatoes, pumpkin, spinach and fruit in the lead roles, fish, eggs and cheese in supporting roles. You’ll find twelve of them above, all calculated, all in the negative. Work three of them into your weekly routine, and you’ve turned your balance around without even thinking about it.