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Easy Meal Prep, Make Healthier Lunches

With a little advance preparation, you can have delicious and healthy alkaline lunches every day. Just make a few batches of alkaline salad dressings, chop and store a variety of veggies, and have your favorite garnishes on hand to boost the fiber and nutrition of your lunches. 

Meal Prep for Alkaline Lunches


Alkaline Salad Dressing

Here are three delicious salad dressings that are easy to make and store well in your refrigerator for a week or two.

Ginger Miso Dressing

  • 3 tablespoons tahini
  • ¼ cup rice vinegar
  • 3 tablespoons white miso
  • 1 carrot, finely grated
  • 1 tablespoon tamari
  • 1 2” piece ginger, peeled and finely grated
  • 2 teaspoons alkaline water (or more to reach desired consistency)

Add all ingredients to a high speed blender.  Blend until completely smooth.

Ginger Miso dressing is delicious on kale salad with sweet potatoes, any raw vegetables, and sliced almonds.

Avocado Lemon Dressing

  • 1-2 ripe avocados, mashed to total about 1 cup
  • Juice of 1 lemon
  • ½ teaspoon cumin
  • 1 teaspoon fine sea salt
  • Few tablespoons alkaline water to thin dressing

Puree all items in a food processor until smooth.  Add alkaline water until the dressing is pourable. 

Avocado Lemon Dressing works well on salads along with carrots, tomatoes, cucumbers, and hemp hearts.

Apple Cider Vinaigrette

  • 2 tablespoons apple cider vinegar
  • 1 teaspoon prepared mustard (smooth or whole grain is fine)
  • 5 tablespoons avocado oil
  • 2 teaspoons alkaline water
  • 1 teaspoon fine sea salt

Add the apple cider vinegar, salt, and mustard to a bowl; whisk with a fork until completely combined.  Slowly add the avocado oil, whisking as you add it.  Add the water and whisk again.  Whisk again just before serving.

Apple Cider Vinaigrette is perfect over salads and complements tomatoes, cucumbers, sunflower seeds, peppers, broccoli, blueberries and almost any alkaline vegetable or fruit.

Salad Ingredients

Salad Ingredients

Here’s a list of easy-to-prep salad ingredients that make great alkaline lunches:

  • Roasted Sweet Potato
  • Quinoa
  • Sliced Almonds
  • Roasted Pumpkin Seeds
  • Hemp hearts
  • Walnuts
  • Blueberries
  • Orange/grapefruit sections
  • Sunflower seeds
  • Peppers
  • Zucchini
  • Cucumbers
  • Cherry tomatoes
  • Broccoli
  • Cauliflower
  • Radish
  • Kale
  • Carrots
  • Shredded red cabbage
  • Spinach
  • Finely shredded brussels sprouts


  • You can find small leak-proof salad dressing containers at any kitchen supply store; they’re handy for holding dressings and garnishes so you can have fresh salads when you’re ready for lunch.
  • Kale is the best green vegetable to use as the base of salads. Strip the leaves off the stems, wash thoroughly, and finely chop. Store in an airtight container, and it will stay crisp for 3-4 days. 
  • Keep a supply of garnishes such as sliced almonds, hemp hearts, sunflower seeds and any other favorite alkaline treats to add crunch to your salads. Roast a sweet potato and cook a batch of quinoa for adding to your salads. They hold well after cooking for a few days, and taste great chilled. 

No need to worry about staying alkaline at lunch when you have a busy schedule. You’ll soon find your favorite combination of foods and look forward to lunch. A little prep work and you’re set for the week!



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