14 min read

A 30-day alkaline meal plan

Four weeks of breakfasts, lunches, and dinners built only from the Dr. Sebi approved food list — the exact rotation we hand people starting a 30-day protocol in the shop. No hybrid grains, no animal products, no seedless fruit. Just plates you can actually cook.

01 · How to use this plan

Every meal below pulls only from the Dr. Sebi approved food list — spelt, quinoa, teff, fonio, wild rice, callaloo, dandelion, wild arugula, avocado, chickpeas, sea vegetables, seeded fruits, cold-pressed oils, sea salt, cayenne, and the approved herbs and teas. If a swap is called for, swap within the list.

Three things to set up before Day 1:

●A gallon of spring water on the counter (not tap).
●A jar of sea moss gel in the fridge (shop-made or homemade from dried moss).
●One bag of spelt or quinoa, one heavy leafy green (callaloo, dandelion, or heirloom kale), avocados, tomatoes, cucumbers, olives, and one fruit you love from the list.

Drink an approved tea (burdock, ginger, chamomile, elderberry, fennel, raspberry, or tila) between meals. Cook oils low and slow — coconut or avocado oil only for heat; olive and hempseed oils go on raw.

02 · Week 1 · Release

The first week leans light: greens, sea vegetables, warm teas. Fruit is limited to citrus and berries to keep sugar down while the body starts letting go. Pair with a Detox or 30-Day Reset protocol.

Day 1

●Breakfast: Warm key lime water · sea moss gel spooned onto half an avocado · handful of berries.
●Lunch: Wild arugula and watercress salad · cucumber · cherry tomatoes · olives · olive oil and sea salt.
●Dinner: Callaloo sautéed in coconut oil with onions and cayenne · spelt flatbread.

Day 2

●Breakfast: Burdock tea · sea moss smoothie (moss gel, soft jelly coconut water, berries).
●Lunch: Quinoa bowl with dandelion greens, cherry tomatoes, avocado, hempseed oil.
●Dinner: Zucchini and squash sautéed with garbanzo beans, basil, oregano.

Day 3

●Breakfast: Ginger tea · half papaya with lime.
●Lunch: Sea vegetable salad (wakame, dulse, cucumber, sesame oil, key lime).
●Dinner: Nopales and onion stew · wild rice.

Day 4

●Breakfast: Chamomile tea · sea moss gel on cucumber slices.
●Lunch: Wild arugula salad with olives, avocado, cherry tomatoes, olive oil.
●Dinner: Callaloo and mushroom sauté (no shiitake) · spelt pasta with basil and olive oil.

Day 5

●Breakfast: Fennel tea · berries with hempseed sprinkle.
●Lunch: Quinoa tabbouleh (quinoa, parsley, cucumber, cherry tomato, key lime, olive oil).
●Dinner: Okra and tomato stew · wild rice.

Day 6

●Breakfast: Raspberry leaf tea · sea moss smoothie (moss, coconut water, mango).
●Lunch: Chickpea and cucumber salad · olives · dill · olive oil.
●Dinner: Turnip greens with onions and cayenne · fonio.

Day 7

●Breakfast: Warm lime water · half avocado with sea salt and cayenne.
●Lunch: Sea vegetable and quinoa bowl · avocado · sesame oil.
●Dinner: Squash stuffed with mushrooms, onions, and walnuts · spelt roll.

03 · Week 2 · Loosen

The body is dropping water and bloating. Add more warming spice (cayenne, cloves, oregano), keep sea moss daily, and start bringing in more variety of greens. Fruit still light.

Day 8

●Breakfast: Elderberry tea · sea moss gel on half a pear.
●Lunch: Wild rice with dandelion, walnuts, olive oil, sea salt.
●Dinner: Chayote and chickpea curry (turmeric-free — use oregano, basil, cayenne) · spelt flatbread.

Day 9

●Breakfast: Anise tea · berries with tahini drizzle.
●Lunch: Quinoa bowl with kale (heirloom), avocado, olives, olive oil.
●Dinner: Callaloo, tomato, and onion stew · fonio.

Day 10

●Breakfast: Ginger tea · sea moss smoothie (moss, coconut water, key lime).
●Lunch: Cucumber, cherry tomato, avocado, watercress salad · sesame oil.
●Dinner: Sautéed mushrooms and onions on spelt pasta with basil and olive oil.

Day 11

●Breakfast: Tila tea · half papaya with lime.
●Lunch: Chickpea salad · dill · parsley · olives · olive oil.
●Dinner: Amaranth greens with garlic-substitute (onion + cayenne) · wild rice.

Day 12

●Breakfast: Burdock tea · sea moss on half an avocado.
●Lunch: Quinoa tabbouleh · cucumber · cherry tomato · parsley.
●Dinner: Okra, tomato, zucchini stew · spelt roll.

Day 13

●Breakfast: Chamomile tea · berries with hempseed.
●Lunch: Sea vegetable salad (arame, dulse, cucumber, sesame oil, key lime).
●Dinner: Nopales, onion, and cherry tomato sauté · fonio.

Day 14

●Breakfast: Ginger tea · sea moss smoothie (moss, coconut water, mango).
●Lunch: Wild arugula salad · avocado · walnuts · olive oil.
●Dinner: Callaloo and mushroom stew · wild rice.

04 · Week 3 · Mineralize

Sea vegetables move to the center of the plate. Bring in more fruit — mango, papaya, berries, dates — to feed cellular repair. This is the week the skin starts to change.

Day 15

●Breakfast: Fennel tea · sea moss gel with date and walnut.
●Lunch: Sea vegetable rice bowl (wild rice, wakame, cucumber, sesame oil).
●Dinner: Squash and chickpea stew with basil and oregano · spelt flatbread.

Day 16

●Breakfast: Elderberry tea · mango slices with lime.
●Lunch: Quinoa, dandelion, olive, tomato bowl · olive oil.
●Dinner: Callaloo with nopales, onions, cayenne · fonio.

Day 17

●Breakfast: Raspberry leaf tea · sea moss smoothie (moss, coconut water, berries).
●Lunch: Wild arugula, avocado, cherry tomato salad · hempseed oil.
●Dinner: Mushroom, zucchini, onion sauté on spelt pasta.

Day 18

●Breakfast: Ginger tea · papaya with lime.
●Lunch: Chickpea salad with dill, cucumber, olives, olive oil.
●Dinner: Turnip greens and tomato stew · wild rice.

Day 19

●Breakfast: Tila tea · sea moss gel on cucumber slices.
●Lunch: Sea vegetable and quinoa bowl · avocado · sesame oil.
●Dinner: Nopales, cherry tomato, onion sauté · spelt roll.

Day 20

●Breakfast: Chamomile tea · berries with tahini.
●Lunch: Kale (heirloom) and quinoa bowl · walnuts · olive oil.
●Dinner: Chayote and chickpea stew · fonio.

Day 21

●Breakfast: Burdock tea · sea moss smoothie (moss, coconut water, mango).
●Lunch: Watercress, cucumber, olive, cherry tomato salad · olive oil.
●Dinner: Callaloo and mushroom stew · wild rice.

05 · Week 4 · Maintain

This is what long-term looks like — the plates you can keep eating after the 30 days end. Wider fruit variety, more grains, more nuts, still no animal, wheat, corn, rice, oats, or sugar.

Day 22

●Breakfast: Elderberry tea · sea moss gel on half a soft jelly coconut.
●Lunch: Quinoa, dandelion, avocado, cherry tomato bowl · olive oil.
●Dinner: Squash, chickpea, and onion stew · spelt flatbread.

Day 23

●Breakfast: Ginger tea · papaya with lime and hempseed.
●Lunch: Sea vegetable salad (wakame, dulse, cucumber) · sesame oil.
●Dinner: Callaloo and nopales sauté · wild rice.

Day 24

●Breakfast: Fennel tea · berries with walnuts and date-sugar dusting.
●Lunch: Wild arugula, avocado, olive, tomato salad · olive oil.
●Dinner: Mushroom, onion, zucchini sauté on spelt pasta · basil.

Day 25

●Breakfast: Chamomile tea · half mango with lime.
●Lunch: Chickpea and cucumber salad · dill · olives · olive oil.
●Dinner: Amaranth greens and tomato stew · fonio.

Day 26

●Breakfast: Raspberry leaf tea · sea moss smoothie (moss, coconut water, berries).
●Lunch: Quinoa tabbouleh (quinoa, parsley, cucumber, cherry tomato, key lime).
●Dinner: Okra, tomato, onion stew · wild rice.

Day 27

●Breakfast: Tila tea · sea moss gel on half a pear.
●Lunch: Kale (heirloom) and quinoa bowl · walnuts · olive oil.
●Dinner: Chayote, chickpea, and onion curry (oregano, basil, cayenne) · spelt roll.

Day 28

●Breakfast: Burdock tea · berries with tahini.
●Lunch: Sea vegetable and wild rice bowl · avocado · sesame oil.
●Dinner: Callaloo and mushroom stew · fonio.

Day 29

●Breakfast: Ginger tea · sea moss smoothie (moss, coconut water, mango).
●Lunch: Watercress, cucumber, olive, cherry tomato salad · olive oil.
●Dinner: Squash stuffed with mushrooms, onions, and walnuts · spelt flatbread.

Day 30

●Breakfast: Elderberry tea · half papaya with lime · sea moss gel.
●Lunch: Quinoa, dandelion, avocado, tomato bowl · olive oil.
●Dinner: A plate of everything you liked most this month. That's the plan.

06 · Snacks and drinks that stay on the list

Anything below is a free between-meal option all 30 days:

●Fresh fruit from the list (berries, mango, papaya, dates, pear, apple, cherries)
●Handful of walnuts or Brazil nuts
●Raw sesame seeds or hemp seeds on cucumber slices
●Half an avocado with sea salt and cayenne
●Olives
●Sea moss gel by the spoon
●Any approved tea, hot or iced
●Spring water with a squeeze of key lime
●Soft jelly coconut water

No coffee, no black or green tea, no matcha, no yerba mate. If you need a warm caffeine-adjacent ritual, the shop's alkaline mushroom coffee blend is designed for exactly that gap.

07 · Common swaps (staying on the list)

If a meal above uses something you don't have or don't like, swap within the list:

●Spelt ↔ quinoa ↔ fonio ↔ teff ↔ wild rice
●Callaloo ↔ dandelion ↔ heirloom kale ↔ amaranth greens ↔ turnip greens
●Wild arugula ↔ watercress ↔ purslane
●Cherry tomato ↔ plum tomato ↔ tomatillo
●Olive oil ↔ hempseed oil ↔ grapeseed oil (all raw)
●Coconut oil ↔ avocado oil (for gentle cooking)
●Sea salt ↔ powdered kelp or dulse
●Agave ↔ date sugar (both approved sweeteners)

What you can't swap in: honey (animal), maple syrup (usually processed), garlic (not on the list), spinach, iceberg lettuce, cranberries, strawberries, kiwi, seedless grapes, or anything with wheat, corn, rice, or oats.

08 · Pairing this plan with a protocol

The plan runs cleanly alongside any of our 30-day protocols. A few adjustments if you're on one:

With the 30-Day Reset: run this plan as-is. Week 1 aligns with the release phase, Week 3 with the mineralization phase.

With the Detox stack: lean Week 1 and Week 2 harder on greens, drop the fruit-forward smoothies in favor of sea moss on avocado. Add heavy-metal binder in the morning per the protocol.

With the Immune stack: keep berries and elderberry tea daily throughout. Sea moss daily is non-negotiable.

With the Parasite protocol: no fruit for the full lunar window. Substitute the smoothie breakfasts with sea moss on cucumber or half an avocado. Load oregano, cloves, and cayenne into every dinner.

In maintenance (after Day 30): 90% of your plate from this list, one 'life' meal a week if you need it. That's the version that actually sticks.

Ready to put this into practice?

See the 30-day protocols