A Week-Long Meal Plan for Health & Longevity







We all want to stay healthy both today and long-term, which means doing our best to avoid diseases like diabetes, Alzheimer’s, and heart disease.

That health and longevity starts with what we eat. Foods that support brain and heart wellness and keep blood sugar stable go a long way toward minimizing risks, along with a healthy lifestyle of regular exercise, not smoking, and avoiding drugs and alcohol.

Today, I want to make it easy to eat the foods that nourish your body. I’ve compiled a 7-day meal plan with some of my favorite recipes. These are all alkaline, clean keto recipes that utilize ingredients you already use all the time.

For each day, I’ve got a breakfast recipe and a dinner recipe, with the idea being that you can eat leftovers for lunch or a simple salad using what’s in your fridge. Snacks can include green apple and almond butter, spicy roasted chickpeas, or alkaline trail mix.

Prepare to feel more energy, fewer aches and pains, and healthier in general!

Day 1

Breakfast: Strawberry Coco Chia Quinoa Breakfast

Ingredients (serves 2)

1 cup cooked quinoa

5 tbsp. chia seeds

1½ cup almond, coconut, or milk

½ cup quartered strawberries  

4 sliced strawberries

2 pitted dates

2 tbsp. sliced almonds

2 tbsp. unsweetened shredded coconut flakes


The night before, cook quinoa and prepare strawberry chia by combining the strawberries, almond milk, and 2 dates in a blender and pureeing until smooth. Pour the mixture into a jar and add chia seeds. Mix well until all chia seeds are covered with the liquid. Cover with lid and refrigerate overnight.

In the morning, place chia seeds in bowl, add the quinoa and strawberry slices, almonds, and shredded coconut and enjoy!

Dinner: Sweet and Savory Salad

Ingredients [serves 2]

1 large head butter lettuce

½ cucumber, sliced

1 pomegranate, seeded or 1/3 cup pomegranate seeds

1 avocado, cubed

¼ cup shelled pistachios, chopped

Dressing Ingredients

¼ cup apple cider vinegar

½ cup extra virgin olive oil

1 garlic clove, minced

Sea salt (Celtic Grey, Himalayan, or Redmond Real Salt) and black pepper to taste


Blend salad dressing ingredients. Hand tear the butter lettuce into a salad bowl. Add the rest of the ingredients and toss with the salad dressing.

Day 2

Breakfast: Red Velvet Smoothie

Ingredients [serves 2]

1 cup unsweetened almond milk

1 tbsp. almond butter

1 medium beet, shredded

1 cucumber

1 scoop Alkamind Creamy Chocolate Organic Daily Protein or other chocolate plant-based protein powder


Blend and enjoy!

Dinner: Savory Avocado Wrap

Ingredients (serves 2)

1 collard leaf bunch

½ Hass avocado

1 tsp. chopped basil

Small handful of spinach

1 tsp. cilantro, chopped

¼ red onion, diced

1 tomato, sliced or chopped

Sea salt (Celtic Grey, Himalayan, or Redmond Real Salt) and black pepper to taste


Spread avocado onto collard leaf and sprinkle with basil, cilantro, red onion, tomato, salt, and pepper and add spinach. Fold in half and enjoy!

Day 3

Breakfast: Almond Butter Crunch Berry Smoothie

Ingredients (serves 1-2)

2 cups fresh spinach

2 cups almond milk, unsweetened

1 cup frozen mixed berries or strawberries

1 banana (peeled and frozen)

4 tbsp. raw almond butter

1 tbsp. chia


Blend spinach and almond milk first. Then add remaining ingredients except chia, and blend. Add chia once all is smooth – then blend on a very low speed to mix. If you don’t have a variable speed blender, mix chia in with the rest of the ingredients by hand. Let sit for a few minutes for the chia seeds to expand, then enjoy.

Dinner: Kale Pesto Pasta

Ingredients (serves 2)

1 bunch kale 

2 cups fresh basil

1⁄4 cup extra virgin olive oil

1⁄2 cup walnuts

2 limes, fresh squeezed

Sea salt (Celtic Grey, Himalayan, or Redmond Real Salt) and black pepper to taste

1 zucchini, spiralized

Optional: garnish with sliced asparagus, spinach leaves, and/or tomato


The night before, soak walnuts to improve absorption. Put all ingredients in a blender or food processor, and blend until you get a creamy consistency. Add to zucchini noodles, top with sliced asparagus, spinach leaves, and/or tomato, and enjoy!

You can find hundreds more recipes in my seasonal alkaline recipe e-books.

Day 4

Breakfast: Big Green Smoothie

Ingredients (serves 1)

1 cup coconut or almond milk
1 green apple

2 beetroot leaves

4 kale leaves (stems removed)       

1/2 avocado

1/2 cucumber

1/4 tsp. cinnamon

Optional: Handful ice cubes

Optional: One scoop of Daily Greens for additional chlorophyll boost

Topping: 1 tbsp. of chia seeds


Blend until smooth. Top with chia seeds to garnish and enjoy!

Dinner: Green Goddess Bowl with Avocado Cumin Dressing

Ingredients (serves 2)

3 cups kale, chopped

½ cup broccoli florets, chopped

½ zucchini, spiralized

½ cup kelp noodles, soaked and drained

1/3 cup cherry tomatoes, halved

2 tbsp. chia seeds


Ingredients for Avocado Cumin Dressing


1 avocado

1 tbsp. cumin powder

2 limes, fresh squeezed

1 cup filtered water

¼ tsp. sea salt (Celtic Grey, Himalayan, or Redmond Real Salt)

1 tbsp. extra virgin olive oil

Dash cayenne pepper

Optional: ¼ tsp. smoked paprika


Ingredients for Tahini Lemon Dressing


¼ cup tahini (sesame butter)

½ cup filtered water (more if you desire thinner, less for thicker)

½ lemon, fresh squeezed

1 clove minced garlic

¾ tsp. sea salt (Celtic grey, Himalayan, Redmond Real Salt)

1 tbsp. extra virgin olive oil

Black pepper to taste


Lightly steam kale and broccoli for 4 minutes, set aside. Mix zucchini noodles and kelp noodles and toss with a generous serving of smoked Avocado Cumin Dressing. Add cherry tomatoes and toss again. Plate the steamed kale and broccoli and drizzle them with Lemon Tahini Dressing. Top kale and broccoli with the dressed noodles and tomatoes.

Day 5

Breakfast: Berry Good Spinach Power Smoothie

Ingredients (serves 1-2)

2 cups fresh spinach

2 cups unsweetened almond milk

1 cup frozen mixed berries

1 frozen banana

1 tbsp. coconut oil

½ tsp. cinnamon

2 tbsp. raw almond butter


Blend spinach and almond milk first, then add remaining ingredients and blend.

Dinner: Quinoa Burrito Bowl – a 7-Day Alkaline Cleanse favorite!

Ingredients [serves 2]

1 cup quinoa

2 15-oz cans of black or adzuki beans 

4 green onions (scallions), sliced

2 limes, fresh juiced

4 garlic cloves, minced

1 heaping tsp. cumin

2 avocados, sliced

Small handful of cilantro, chopped


Cook quinoa according to directions. While cooking, warm beans over low heat. Stir in onions, lime juice, garlic and cumin and let flavors combine for 10-15 minutes. When quinoa is done cooking, divide into individual serving bowls. Top with beans, avocado, and cilantro.

Day 6

Breakfast: Quinoa Morning Porridge

Ingredients (serves 2)

½ cup rinsed quinoa 

1 15 oz. can of coconut milk

1 tsp. cinnamon

1 tsp. chia seeds


Combine all ingredients except chia seeds and simmer for 10-15 minutes until liquid is absorbed. Sprinkle with chia seeds.

Dinner: Thai Quinoa Salad

Ingredients (serves 2)

1 cup of quinoa, steamed

1 large handful of arugula

1 tomato, sliced

¼ red onion, diced


Ingredients for dressing


¼ cup + 2 tbsp. filtered water

1 tbsp. sesame seeds

1 tsp. chopped garlic

1 tsp. lemon, fresh juiced

3 tsp. apple cider vinegar

2 tsp. tamari, gluten-free

¼ cup tahini (sesame butter)

1 pitted date

½ tsp. sea salt (Celtic Grey, Himalayan, or Redmond Real Salt)

½ tsp. toasted sesame oil


In a small blender, add the dressing ingredients and blend. Steam 1 cup of quinoa in a steamer or rice cooker, then set aside. Combine quinoa, arugula, sliced tomatoes, and diced red onion in a serving bowl, add dressing, and hand mix with a spoon and serve.

Day 7

Breakfast: Alkamind Warrior Chia Breakfast

Ingredients (serves 2)

1 cup unsweetened almond or coconut milk 

4 tbsp. chia seeds

½ tsp. vanilla

½ tsp. cinnamon

1 tbsp. unsweetened shredded coconut flakes

¼ cup chopped raw almonds, cashews, or seeds


The night before, combine milk and chia seeds in a mason jar. Add vanilla, cinnamon, and chopped nuts. Cover with lid and shake the mixture until it’s combined. Refrigerate overnight. The next morning, shake or stir the mixture and divide into 2-3 bowls. Top with optional fresh fruit, pomegranate seeds, coconut shreds, or more chopped nuts.

Dinner: Asian Sesame Dressing and Noodles

Ingredients for noodle salad (serves 2)

Kelp noodles (1 bag) or 1 zucchini, spiralized

1 scallion, chopped

1 tbsp. raw sesame seeds (topping)

Optional: sliced red bell pepper and/or carrot

Ingredients for Asian Sesame Dressing

2 tbsp. tahini (sesame butter)

2 tsp. tamari (gluten-free)

½ tsp. liquid coconut nectar (I use Coconut Secrets brand)

½ tsp. lemon, fresh squeezed

1 clove garlic, minced


In a mixing bowl, combine all the dressing ingredients and thoroughly mix with a spoon. Make your zucchini noodles with a spiralizer or, if using kelp noodles, place in warm water for 10 minutes to rinse off the liquid they are packaged with, allowing them to separate and soften. Add the Asian Sesame Dressing to the noodles and scallions, and mix thoroughly. Add sesame seeds on top, and serve.

I hope you enjoy these alkaline recipes! Do this for one week, and if you are like most of my clients, you are going to feel so good you are not going to want to go back to your normal way of eating. 

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Dr. Daryl

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