This plan is based on moderation and keeping things natural. The logic and wisdom from each of the major low-carb diets will be combined to make a safe, effective plan to lose up to 10 lbs. in 10 days. With reasonable meals (no hamburgers without buns, here), this plan is delicious and nutritious, any way you slice it.
Although specific meal ideas are provided below, logistically it can often be easier to have the same breakfast three days in a row in order to make things gentler on your wallet and simpler at the grocery store. Keep things as uncomplicated as possible to give yourself the best chance for success.
Rather than providing a list of foods to avoid and foods that are acceptable, use the list of meals provided to mix and match only foods from these lists. In other words, if you want to make exchanges or tweak recipes, stick within the foods used in the meals provided below—low-carb, low-glycemic, low-fat, alkaline, natural, unprocessed foods.
The Mayo Clinic recommends that the best way to stay healthy on a low-carb diet is by getting the few carbs you will be eating from fruits and vegetables, not from breads, pastas and sugary treats. We’ve incorporated this philosophy into our meal selections. Again, please consider taking some of the vitamins recommended earlier, and avoid fake sugar. Also, if you’re going to make substitutions from the provided meals, carefully consider the pH of your substituted items, not just their carb count.
Here is a helpful chart showing you the pH levels of various foods to help you keep your body balanced during this diet. For your convenience, we have removed any high-carb/high-glycemic items (except melon) that originally appeared on the list.
|Highly Acidic||Somewhat Acidic||Barely
|Barely Alkaline||Somewhat Alkaline||Highly Alkaline|
|Pinto beans, Lima beans||Cooked spinach, String beans||Tomato, Mushroom, Cabbage, Peas, Olives, Edamame, Tofu||Okra, Squash, Green beans, Celery Lettuce, Zucchini||Asparagus, Parsley, Raw spinach, Garlic, Vegetable juice, Broccoli|
|Beverages||Black tea||Green tea||Green tea||Herb tea, Lemon water|
|Eggs/Dairy||Cheese, Ice cream||Eggs, Butter, Cottage cheese||Goat milk, Goat cheese||Breast milk|
|Fruit||Blackberry, Cranberry, Prune||Rhubarb||Store-bought fruit juice||Peach, Avocado||Melon, Apple||Watermelon, Lemon, Lime, Grapefruit|
|Grain Cereal||Rye||Sprouted Wheat Bread||Amaranth, Wild rice, Quinoa|
|Turkey, Chicken, Lamb||Venison, Coldwater fish|
|Nuts/Seeds||Peanuts, Walnuts||Pecans||Pumpkin seeds,
|Oils||Canola Oil||Flax Seed Oil||Olive Oil|
|Sweetener||Sugar substitutes||Processed honey, Molasses||Raw honey & Granulated sugar||Maple & Rice syrup||Stevia|
Chart Source: NaturalHealthSchool.com
Also, consider using alkaline spices in your cooking such as cinnamon, curry, chili powder, sea salt, miso, mustard and ginger. The only alkaline foods on this list that has a high glycemic index rating is melon, meaning the sugar it contains quickly rushes into the bloodstream. For this reason, we do not offer a lot of melon on the menu, but some is ok in moderation.
Additionally, you’ll want to know which fruits and vegetables are high in carbs should you decide to make some substitutions. Stay away from raisins (115 carbs), cooked corn (31 carbs), red or white potatoes (31 carbs), bananas (30 carbs), pears (27.5 carbs), grapes (27 carbs), mangoes (25 carbs), cherries (22 carbs), pineapple (21.5 carbs), dates (18 carbs), oranges (17.5 carbs), kiwi (12 carbs), figs (9.5 carbs), beets (8.5 carbs), plums (7.5 carbs) and carrots (5.5 carbs).
10 Breakfast Menus
- Half a Grapefruit, Hard-Boiled Egg & Green Tea with Lemon – This is a great breakfast for anyone on the go. Hard-boiling the egg is one of the healthiest ways to eat it as there is no grease or cooking oil. The grapefruit, green tea and lemon are all highly alkaline as well.
- Quarter of a Cantaloupe, Scrambled Egg & Herb Tea with Lemon– This is also a fast, satiating breakfast to pep up your morning. Remember not to add milk to your raw egg before scrambling. Milk contains natural sugars so it’s best to avoid it for your 10-day diet.
- Peach Apple Protein Shake – In your blender, crush some ice, then add 2 slices of fresh apple, a quarter of a block of soft tofu, 1/3 cup of coconut milk, a whole pitted peach, and 1/2 teaspoon of vanilla extract. If it’s too thick, add some water.
- Hemp Protein Shake – Try Manitoba Harvest Hemp Protein with Fiber as it is the lowest carb hemp powder available and gives you almost double the protein and fiber of flax meal. Unlike most other protein powders, it’s 100% organic and has no fake sweeteners or other additives. During this 10-day ketosis kickoff, use only half a serving (one teaspoon), but switch to a full serving later on as you continue eating low-carb. Add fresh apple, peach and/or cantaloupe. Give it a little water or coconut milk. Top it off with a dash of cinnamon.
- Green Raw Food Smoothie – Ready for the ultimate in healthy breakfast smoothies? Add a small handful of raw spinach, pre-chopped parsley, soft tofu, chopped apple, 2 teaspoons of pre-chopped or softened almonds (soak them in water overnight and you’ll get almond milk too), a tiny bit of raw honey for taste, plus water. Some people also like to add cottage cheese for texture.
- Half of a Hollowed-Out Cantaloupe Filled with Cottage Cheese –Check your cottage cheese container, and make sure to eat just one full serving and nothing more. Add a dash of cinnamon to spice it up, or a drizzle of raw honey (no more than a teaspoon) to kill your sugar cravings.
- Watermelon Wedges & Cottage Cheese & a Hard-Boiled Egg – If you like a bit heavier, more filling breakfast, try this combo. Remember to eat just one serving of the cottage cheese.
- Fresh Peach with a Green Omelet – The green omelet consists of shredded, raw spinach (steam for just 30 seconds, if you prefer), 2 teaspoons of finely chopped parsley, steamed chopped broccoli and freshly chopped garlic (optional). Top with a quarter of a fresh avocado. You can’t go wrong starting your day off with your greens! Remember to use cooking spray instead of butter.
- Apple Wedges with Zucchini-Mushroom Scramble – An apple a day keeps the doctor away! In your 1- or 2-egg scramble, add grated raw zucchini and a few chopped, raw mushrooms. To give it a little texture, whisk in 2 teaspoons of cottage cheese. Top with a slice of fresh tomato and a tablespoon of fresh goat cheese.
- Eggs Topped with Low-Carb Salsa – In a small bed of fresh, raw spinach, place a 2-egg omelet/scramble (use the above green omelet or zucchini mushroom scramble, if you like). Then cover with a special alkaline/low-carb salsa consisting of finely chopped tomato, garlic, onion, jalapeño, cilantro, lime juice and salt/pepper. Serve a few avocado slices on the side.
If you have a juicer (or live near a juice bar), making your own morning blend is highly recommended. Definitely use finely chopped parsley in your juicer to get some green in your glass. Also try any of the fruits and vegetables on the alkaline side of the above chart. Squeeze a lime into your juice for an added boost!
10 Lunch/Dinner Menus
Here are several delicious low-carb, alkaline lunches and dinners. You’ll notice all of the breakfasts on our list were vegetarian. That’s because our carefully crafted plan keeps you from eating acidic meats so ketosis is safer—low-fat is low risk!
Save the meat for lunch and dinner, although try to stick to just one serving of lean, alkaline meat per day. Tofu and eggs are great alternatives too. If you prefer to add two servings, that’s your choice, but keep them as alkaline, low-fat and organic as possible. Along with your hemp protein powder, which can be purchased online or in many health food stores, the other place to splurge budget-wise on this diet will be with the highest-grade, top-quality, free-range, certified organic chicken, turkey and salmon—plus goat cheese!
- Marinated Tofu Pita Pocket – Tofu isn’t for everyone, but give this dish a chance to change your mind. Buy a block of firm tofu, cut it into strips, and grill it in a large flat pan with a little olive oil, soy sauce and garlic powder. Cook it slowly on low heat until it’s well-done on both sides (to give it a crunchy meat-like texture). Drain with a paper towel until cool. This takes about 45 to 60 minutes in total so you may want to make 2 or 3 blocks of tofu at once and store them for the 10 days—this will save you prep time. Put three marinated tofu strips into one half of a small whole-wheat pita pocket. Add some mustard, a leaf of dark romaine or fresh spinach, fresh tomato and avocado slices, diced celery, mushrooms and/or black olives. The marinated tofu strips will also make a great salad topping.
- Boiled Chicken or Turkey – At the beginning of this 10-day diet, boil a chicken or two turkey legs then keep in the fridge. As with eggs, boiling your meat is the single healthiest way to prepare it. Add chicken or turkey to the pita pocket recipe, or add some to a large spinach or romaine salad with goat cheese, tomato, avocado, celery, mushrooms, olives and toasted almonds slices. Are you ready for the yummiest, easiest salad dressing imaginable? Squeeze a lime or lemon on top of your salad, and then drizzle a small amount of extra virgin olive oil. Sprinkle garlic powder, chopped parsley or other fresh herbs, salt, pepper and any other seasonings you like. You can also make a large batch of this dressing to keep it in a jar ready to go.
- Quiche – This classic egg pastry is actually simple to make and will give you excellent leftovers for breakfast, lunch or dinner. To start you’ll have to make a low-carb pie crust. You can make several tart-sized crusts (use muffin papers in a muffin tin) or just two big ones to have them ready throughout the 10 days. Mix 2 cups of almond flour, 3 tablespoons of extra virgin olive oil, 2 large eggs, 1/2 teaspoon of salt, and any other seasonings you enjoy, like garlic powder and oregano. The crust will have an almond flavor so if you’re not a big fan of them, be sure to season it well. If the dough is sticky like biscuit dough after you mix it, add more almond flour. Knead the dough, and then roll it 1/4-inch thick with a rolling pin. If you are using tart-sized crusts, you can cut the small circles with a cookie cutter. Bake at 350ºF (175ºC) until the pie shell edges are golden brown (7–8 minutes for tarts and 15–20 minutes for pies). In a bowl, whisk together raw eggs, salt and pepper. Pour the eggs into the pie shell, and add tomato slices, goat cheese, raw spinach, and chopped broccoli, mushrooms and artichoke hearts. On top of the mix, sprinkle paprika. Bake in the oven at 375ºF (190ºC) for 35–40 minutes. Enjoy!
- Artichoke with Dip – At the beginning of the 10 days, buy several artichokes. Simply trim the stems, and boil for about 30–45 minutes (depending on the size). You’ll know it’s done when the most external leaves start to loosen or fall off. Remove from the water. To eat, simply pull off a leaf, dip the base end in one of the sauces below, and scrape off the soft artichoke meat with your teeth. The first leaves will not have much edible meat, but as you continue to eat, the leaves will become softer and softer (towards the heart). Dip your artichoke leaves in a low-carb, alkaline olive tapenade of finely chopped green and black olives, roasted garlic, olive oil, salt and pepper. Guacamole also makes a great low-carb, alkaline artichoke dip. Mash two ripe avocados with a fork, and then stir with a spoon until smooth, light, and fluffy. Stir in finely chopped cilantro, tomato and onion. Squeeze 1–2 small limes or half a lemon, and season with salt, pepper and garlic powder to your liking. For a simple dip, go with Dijon mustard or blended roasted garlic mixed with extra virgin olive oil and seasonings.
- Baked Salmon & Steamed Vegetables – If you like salmon, this 10-day regimen will be a walk in the park! Smoked, fresh, grilled . . . anything goes for this delicious diet. First, a de-boning trick: lay the salmon filet over the lip of a bowl to make the bones stick right out for easy removal. Once the fish has been cleaned, place some butter (or olive oil), seasonings and lemon slices on the salmon steak. Wrap it in aluminum foil, and bake at 200ºF (95ºC) to cook slowly for about 45 minutes. Serve with fresh broccoli, asparagus and squash, all of which can be steamed for just 45–60 seconds. Top the vegetables with your olive oil/lemon juice salad dressing for some extra punch.
- Salmon Patty & Roasted Vegetables – Salmon patties are delicious, fast and easy, and after the 10-day plan, you can try tuna patties too. Crumble cooked salmon in a bowl, mix in one beaten egg, and add salt and pepper to taste. Form the sticky mixture into a ball, and then place it into a skillet and press flat with a spatula. Cook until golden brown on each side. To roast the vegetables for a topping, slice raw zucchini, okra, squash and mushrooms to place in a large sealed bag with olive oil, seasonings and minced garlic. Shake well, making sure everything gets evenly coated. Empty the bag contents into a deep baking pan. Place in the oven at 400ºF (205ºC). Stir the vegetables every 10–15 minutes until golden brown, and remove when tender, about 30–60 minutes, depending on the pan depth and quantity of vegetables. This easy-to-prepare meal is alkaline, and it’s also scrumptious!
- Edamame – You can buy these natural soy beans in the freezer section at your local grocery store. Simply boil the beans in the pods. Then salt, remove the pod shells, and enjoy! Edamame is a fast, easy complete protein. Need a little something extra to turn this snack into a meal? Make a variation on bruschetta, using slices of mozzarella cheese or thick romaine lettuce leaves instead of crackers or bread. Combine equal parts shelled edamame and diced tomato, two stalks of chopped basil leaves, one minced garlic clove, olive oil, and salt and pepper. If you’re using romaine, you can add grated mozzarella or pecorino cheese to the spread.
- Spicy Chicken Salsa Soup – This low-carb delight makes a hearty lunch or dinner. Use vegetable or chicken broth, plus the salsa recipe from breakfast recipe #10. Then add cubed chicken (or tofu) pieces and sweet or spicy chili powder. You can also add a can of V8 to the soup base if you want to make it a bit more substantive.
- Baked Okra – Okra may only be available where you live in the summer, so check at your local supermarket. Slice it into small pieces to dip in one whisked egg. Then roll the okra in seasoned almond flour (and, if you like, crushed roasted almond pieces). Place in a single layer on a cookie sheet, and bake at 375ºF (190ºC) for 15–20 minutes, until golden brown. Baked okra is great to serve with a salmon patty, or to add to a salad like spinach topped with a hard-boiled egg, shredded turkey breast and half a slice of crumbled bacon.
- Almond Flour Calzone – Use the same almond pie crust recipe used for the quiche (lunch/dinner recipe #3). Instead of putting the rolled-out dough into a pie pan, though, you’ll turn it into a big pocket for fresh produce. Place whatever’s in season—squash, tomato, zucchini, chopped herbs, mushrooms, asparagus or olives—on one half of the dough, leaving at least an inch of dough on all sides. Lightly drizzle the veggie mix with olive oil, add crumbled goat cheese or feta, and season. Fold the dough over the top of the pile, and press the edges shut with your finger or a fork (like the edge of a pie crust). Brush some olive oil on top of your calzone, and place it in the oven at 350ºF (175ºC) for 10–15 minutes until golden brown. Make several calzones at once, and freeze for later (either uncooked, par-baked or fully baked). If you have some leftover bruschetta, you can also tuck that inside the calzone—yummy!
- Bonus! Shish-Kebabs – You’ll need long metal or wooden skewer sticks for this recipe. Cut all ingredients into large cubes: chicken breast or firm tofu, mushrooms, squash and zucchini. Marinate the vegetables in a bag with olive oil, seasonings and minced garlic (like in lunch/dinner recipe #6), and alternate adding the pieces onto your skewers, along with cherry tomatoes. Then simply BBQ them on your backyard grill, and enjoy.