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A NOTE FROM NATALIE
Food is how we care.
Welcome. I am so glad you are here.
For me, food has always been about care. The way we choose it, prepare it and share it can be a small, everyday expression of looking after ourselves.
I created Alkalise Your Life to make nourishing food feel simple again: beautiful greens, fresh ingredients and meals you can actually make in your own kitchen.
If you have spent years looking after everyone else, this is an invitation to give yourself a place at the table, too.
Over the next five days, I will guide you through a handful of practical changes. We will make room for vegetables, build satisfying meals and pause long enough to notice what works for you.
You deserve the care you so freely give to everyone else.
With love,
Natalie
YOUR GUIDE
A fresh start, made simple.
A little preparation. Five days of practice. Habits to take with you.
01
THE FOUNDATION
Your philosophy, balanced plates and preparation
04-06
02
YOUR FIVE DAYS
The meal plan, shopping lists and daily focus
07-10
03
THE RECIPE COLLECTION
Thirteen familiar recipes, refreshed
11-24
04
MAKE IT YOURS
Your tracker, reflections and next steps
25-27
05
GOOD TO KNOW
Program notes and reading
28
THE PHILOSOPHY
Green. Clean. Alkalising..
Three words to guide your choices. Enough flexibility to make them your own.
GREEN
Let leafy greens lead the way. Add herbs, broccoli, cucumber and whatever is fresh and in season. Carrot, beetroot, pumpkin and fruit belong here, too.
CLEAN.
Keep the ingredients simple and the cooking practical. Here, clean means a fresh approach to your kitchen, without guilt or a good-food/bad-food scorecard.
ALKALISING.
This is the name of my greens-centred, wholefood philosophy. We focus on the foods and habits we can enjoy every day, rather than chasing a pH number.
A grounded approach
Your lungs and kidneys regulate blood pH; food does not meaningfully change it. The value of this reset is in eating a greater variety of nourishing foods and practising regular self-care. It does not promise to detoxify the body, treat illness or deliver a particular weight change. [1, 2]
MAKE IT YOURS
Build a plate that feeds you.
Use this as a flexible starting point, then adjust to your appetite and activity.
LET PLANTS LEAD
Start with a generous mix of vegetables. Enjoy raw and cooked options; softened greens can be easier to enjoy than a large raw salad.
INCLUDE PROTEIN
Add fish, eggs, tempeh, tofu or legumes. A smoothie, a cup of broth or a vegetable bowl needs a little extra to become a satisfying main meal.
ADD LASTING FUEL
Include potato, quinoa, brown rice or another gluten-free wholegrain. Add avocado, seeds, nuts or a little olive oil for flavour and satisfaction.
Breakfast on smoothie days: enjoy one smoothie serve with 200 g plain, unsweetened, calcium-fortified soy yoghurt and 1/2 cup cooked quinoa. This pairing is included in the plan and shopping list.
Hungry or training? Add another snack, more wholegrain or potato, or a larger protein portion.
There is no calorie target or requirement to eat less in this program. Keep a calcium-rich dairy alternative in your wider routine. [1]
BEFORE YOU BEGIN
Make the next meal easier.
Allow around an hour to get organised; cook the remaining food as you go.
01
Choose five days that work for you. Read the plan, check your pantry and shop using pages 08-09. Decide on any swaps before buying.
02
Cook 3/4 cup dry quinoa following the packet. This makes about 2 1/4 cups: use 1 cup across smoothie breakfasts and 1 cup across salad lunches. Chill promptly; freeze both day 4 portions now and thaw in the fridge on day 3.
03
Wash and dry greens. Make the hummus and lemon dressing. Prepare only the first two days of salad vegetables and keep dressing separate.
04
Cook the two-serve tempeh salad on day 2 for dinner and day 3 lunch. Roast the two-serve gratitude bowl on day 3; freeze the day 5 portion promptly, including its chickpeas and gravy.
05
Refresh chopped vegetables midweek. Cook eggs and fish fresh. Thaw your day 5 dinner in the fridge the day before and reheat until steaming hot.
A LITTLE KITCHEN CARE
Cool cooked food in small, shallow containers and refrigerate within 2 hours. Keep the fridge below 5°C. Use refrigerated leftovers within 3 days; use cooked rice within 2 days. Freeze portions needed later, thaw in the fridge and use within 24 hours of thawing. Reheat until steaming hot. [3, 4]
Keep raw fish and eggs separate from ready-to-eat foods. For pregnancy, older age or reduced immunity, choose fully cooked eggs and cooked sprouts rather than raw sprouts.
THE 5-DAY PLAN
Your week, without the guesswork.
For one adult. Recipe portions and batch sizes are shown below.
01
B
Poached eggs + greens
L
Green salad + chickpeas + quinoa
D
Grilled fish + green salad
02
B
Smoothie + yoghurt + quinoa
L
Asian slaw + cooked tempeh
D
Seasonal tempeh salad
03
B
Poached eggs + greens
L
Seasonal tempeh salad (reserved)
D
Gratitude bowl + chickpeas + gravy
04
B
Smoothie + yoghurt + quinoa
L
Green salad + chickpeas + quinoa
D
Grilled fish + green salad
05
B
Poached eggs + greens
L
Asian slaw + cooked tempeh
D
Gratitude bowl + chickpeas + gravy
Daily extras: choose 1/5 of the hummus batch with vegetable sticks. Add fruit, a handful of nuts or extra yoghurt if hungry. Water is your everyday drink; tea, broth and juices are optional recipe extras, not meal replacements.
Batch key: eggs x 3; smoothie x 1 (2 serves); green salad x 1 (2 serves); slaw x 1 (2 serves); seasonal tempeh x 1 (2 serves); fish x 2; gratitude bowl x 1 (2 serves); gravy x 1; hummus x 1.
SHOPPING LIST 1 OF 2
Fresh from the market.
For one adult following the five-day plan. Quantities include the daily hummus snack.
Shop with flexibility. Cups refer to loosely packed leaves or chopped vegetables as specified. Produce sizes vary; buy a little extra if needed. Optional drinks and broth need additional ingredients (see page 09).
SHOPPING LIST 1 OF 2
The rest of your basket.
Check labels on tempeh, stock, yoghurt, tahini and packaged ingredients for your needs.
OPTIONAL EXTRAS | ADD ONLY WHAT YOU CHOOSE
Green broth: 1 litre reduced-salt chicken or vegetable stock, 1 carrot, 1/2 leek, 1 celery stalk, 1 garlic clove, 1 cup broccoli, 1 cup spinach, 1 cup kale, 1/4 cup parsley, 1/4 cup coriander and 1 bay leaf.
Ginger tea: 1 cm ginger, 1 cm turmeric and a squeeze of lemon.
Lemon zinger: 1 lemon, 1 cup spinach, ice.
Rainbow juice: 1 apple, 1 small beetroot, 2 carrots, 1 celery stalk, 1 cucumber, 1/2 lemon and 1 cm ginger.
Snacks and bigger appetites: add seasonal fruit, extra yoghurt, nuts, protein and wholegrains as needed. These extras are not included in the core shopping quantities.
YOUR DAILY PRACTICE
Five small ways to come home.
Choose one focus each day. Keep the ones that make life feel easier.
01
MAKE ROOM
Clear one shelf in the fridge. Choose a meal you can sit down to enjoy.
What would feeling cared for look like today?
02
LET GREENS LEAD
Add herbs or greens to a meal you already enjoy. Notice the flavours.
Which meal felt easiest to prepare?
03
PAUSE AT THE TABLE
Put down your phone for the first few bites. Let this meal have your attention.
What do I notice about hunger and satisfaction?
04
MOVE WITH KINDNESS
Take a comfortable walk or stretch. Choose movement that suits your body today.
What helps me feel more settled?
05
TAKE SOMETHING WITH YOU
Choose two recipes to repeat next week and put the ingredients on your list.
Which habit is worth keeping?
THE RECIPE COLLECTION
Simple food. Beautifully nourishing.
Thirteen recipes to make, repeat and adapt to your season.
METRIC KITCHEN NOTES | 1 cup = 250 ml | 1 tbsp = 20 ml | 1 tsp = 5 ml
BREAKFAST
Poached eggs
on greens
A warm, green beginning. Simple enough for an ordinary morning.
SERVES
ALLOW
1
15 minutes
INGREDIENTS
2 eggs
1 cup chopped kale (stems removed)
1 cup baby spinach
3 broccolini stems, chopped
1/4 avocado, sliced
1 small garlic clove, sliced
1 tsp olive oil
Black pepper; splash of vinegar (optional)
METHOD
01
Warm the oil in a frying pan over medium heat. Add garlic, kale, broccolini and a splash of water. Cover and cook for 4-6 minutes, until tender. Fold through spinach to wilt.
02
Bring a small saucepan of water to a gentle simmer. Add vinegar if using. Crack eggs into cups, slide into the water and poach to your preferred doneness.
03
Spoon greens onto a plate. Top with eggs, avocado and pepper. For people at higher risk of foodborne illness, cook eggs until whites and yolks are firm.
MAKE IT YOURS | Add cooked potato or a gluten-free wholegrain if you need more fuel. In the five-day plan, make this fresh on days 1, 3 and 5.
LUNCH
Alkalise Your
Life salad
Leafy greens at the centre, with a little colour and plenty of crunch.
SERVES
ALLOW
2
15 minutes
INGREDIENTS
4 cups mixed salad leaves
1/2 cup parsley, roughly chopped
1/2 cup sprouts
1 tbsp pepitas
1 cup cherry tomatoes, halved
1 Lebanese cucumber, sliced
1 carrot and 1/2 beetroot, grated
1/2 avocado, sliced
Dressing: 1 tbsp olive oil + juice of 1/2 lemon + pepper
METHOD
01
Wash and dry the leaves and herbs. Put them in a large bowl with sprouts, tomatoes, cucumber, carrot and beetroot.
02
Whisk the dressing ingredients in a small bowl. Toss through the salad just before serving, then top with avocado and pepitas.
03
To follow the plan: divide between two lunches. Add 1 drained 400 g tin of chickpeas and 1/2 cup cooked quinoa to each serve. Keep the day 4 portion unassembled until needed; use freshly cut vegetables.
NATALIE'S NOTE | This is a flexible salad, not a formula to get perfect. Swap leaves and herbs with the season. Contains seeds; chickpeas are added in the plan.
LUNCH
Asian slaw
Crisp, zesty and full of texture. Make the dressing first and let it do the work.
SERVES
ALLOW
2
20 minutes
INGREDIENTS
2 cups green cabbage, finely shredded
1 cup red cabbage, finely shredded
1 carrot, grated; 2 radishes, sliced
2 spring onions, thinly sliced
1/4 cup each coriander and mint
1/2 avocado, sliced
2 tbsp sliced almonds; 1 tbsp sesame
Dressing: Juice of 1 lime, 1 tsp olive oil, 1 tsp apple cider vinegar, 1 small minced garlic clove, 1 tsp grated ginger
METHOD
01
Whisk all dressing ingredients together. Thin with a little water if you prefer.
02
Toss cabbage, carrot, radishes, spring onion and herbs. Dress just before eating, then add avocado, almonds and sesame.
03
For each planned lunch, serve half the slaw with 150 g plain tempeh, cooked according to the packet. Prepare the day 5 vegetables fresh; store whole cabbage wrapped in the fridge.
SWAP IT | Use pepitas instead of almonds for a nut-free version. Contains sesame; the plan adds soy through tempeh. Check packet labels for gluten.
DINNER
Grilled fish +
green salad
Fresh herbs, lemon and a good piece of fish. A lovely meal to sit down to.
SERVES
ALLOW
1
20 minutes
INGREDIENTS
1 x 150 g white fish fillet, such as barramundi
2 cups mixed salad leaves
1/2 Lebanese cucumber, sliced
1 spring onion, thinly sliced
1/4 avocado, sliced
A few basil leaves, torn
Juice and a little zest of 1/2 lemon
1 tsp olive oil; black pepper
METHOD
01
Pat the fish dry. Brush with a little of the oil and season with pepper. Heat a non-stick grill pan over medium heat.
02
Cook for about 3-5 minutes each side, depending on thickness, until opaque and flaking easily throughout.
03
Toss salad leaves, cucumber, spring onion, avocado and basil with the remaining oil and lemon juice. Add fish and lemon zest to serve.
MAKE IT YOURS | Add potato, quinoa or brown rice to match your appetite. A 150 g portion of cooked tofu can replace fish. Contains fish.
LUNCH / DINNER
Seasonal
tempeh salad
A substantial salad with warm tempeh, fresh herbs and a lemon finish.
SERVES
ALLOW
2
20 minutes
INGREDIENTS
300 g plain tempeh, sliced
1 tsp olive oil
4 cups mixed greens
1/4 cup each parsley and coriander
1/2 cup sprouts
1 Lebanese cucumber, sliced
1 carrot and 1/2 beetroot, grated
1 small yellow squash, grated
1/2 avocado, chopped
1 tbsp each hemp seeds and pepitas
Dressing: Juice of 1/2 lemon + 1 tsp olive oil + pepper
METHOD
01
Warm the oil in a non-stick pan. Cook tempeh according to its packet instructions, turning until lightly golden and heated through.
02
Combine greens, herbs, sprouts, cucumber, carrot, beetroot and squash. Toss with the dressing.
03
Top with tempeh, avocado and seeds. For the plan, enjoy one serve at day 2 dinner and reserve the other for day 3 lunch. Chill promptly; keep salad and tempeh separate.
SWAP IT | Choose firm tofu if tempeh is not your thing. Both contain soy; check tempeh labels for gluten. Cook sprouts if you are at higher food-safety risk.
OPTIONAL EXTRA
Green
vegetable
broth
A warm cup to enjoy alongside food, with familiar vegetables and fresh herbs.
SERVES
4 small cups
ALLOW
30 minutes
INGREDIENTS
1 litre reduced-salt chicken or vegetable stock
1 carrot, finely diced
1/2 leek, washed and sliced
1 celery stalk, finely diced
1 garlic clove, chopped; 1 bay leaf
1 cup broccoli, finely chopped
1 cup spinach; 1 cup chopped kale
1/4 cup each parsley and coriander
Black pepper
METHOD
01
Put stock, carrot, leek, celery, garlic and bay leaf in a saucepan. Bring to a simmer, then cook gently for 15 minutes.
02
Add broccoli and kale. Simmer for a further 5-8 minutes until tender. Stir in spinach and herbs for the final 1-2 minutes.
03
Remove the bay leaf. Season with pepper and serve in small bowls or cups. Cool leftovers promptly in shallow containers and refrigerate or freeze.
A SIMPLER BROTH | This quicker version replaces the original long-simmered chicken-carcase recipe. It is a light extra, not a complete meal or a treatment for gut conditions.
DINNER
The gratitude
bowl
Roasted vegetables, a little gravy and a moment to appreciate the meal in front of you.
SERVES
ALLOW
2
45 minutes
INGREDIENTS
2 cups broccoli florets
2 cups pumpkin, 3 cm cubes
2 cups Brussels sprouts, halved
1 carrot, cut into chunks
2 medium potatoes, cubed
1 tbsp olive oil; 1 garlic clove, minced
A few thyme and oregano leaves
2 tbsp sauerkraut (optional)
1/2 cup vegan gravy (page 19)
For the plan: 2 x 400 g tins chickpeas, drained
METHOD
01
Heat the oven to 200°C conventional / 180°C fan. Toss pumpkin, carrot and potato with half the oil, garlic and herbs. Roast on a tray for 25 minutes.
02
Toss broccoli and sprouts with the remaining oil. Add on a separate tray. Roast both trays for another 15-20 minutes until tender, turning once.
03
Divide vegetables into two bowls. Add 1 tin of drained chickpeas to each planned serve, heated until hot. Spoon over gravy and add sauerkraut if using. Freeze the day 5 portion promptly; add sauerkraut fresh after reheating.
NATALIE'S NOTE | Before you begin, take one slow breath. Dairy-free olive oil replaces the butter in the original. The photo shows the vegetable base; add the planned chickpeas when serving.
SAUCE
Simple
vegan gravy
A little warmth and flavour for roasted vegetables. No complicated ingredients.
SERVES
About 1 cup
ALLOW
15 minutes
INGREDIENTS
1 tsp olive oil
1/4 small onion, very finely chopped
1 tbsp buckwheat flour
1 cup reduced-salt vegetable stock
1/4 tsp dried thyme
1/4 tsp dried oregano
Black pepper
METHOD
01
Warm the oil in a small saucepan. Cook onion gently for 4-5 minutes until soft, adding a splash of water if it catches.
02
Stir in buckwheat flour and herbs. Gradually whisk in stock until smooth.
03
Simmer for 5-7 minutes, stirring, until thickened. Add a little water if needed and season with pepper. For a smoother gravy, blend carefully.
04
Use 1/4 cup on each gratitude bowl. Freeze the remaining 1/2 cup in small portions for another week.
KITCHEN NOTE | Buckwheat is naturally gluten-free, but check the flour and stock labels if you have coeliac disease. Freeze the gravy for day 5 with the dinner portion.
SNACK
Hummus +
veggie sticks
A useful little fridge staple, ready when you want something fresh and savoury.
SERVES
5 snack portions
ALLOW
15 minutes
INGREDIENTS
1 x 400 g tin chickpeas, drained and rinsed
1 tbsp tahini
1 tsp olive oil
Juice of 1/2 lemon
1 small garlic clove
2–4 tbsp water, as needed
1/4 cup coriander, finely chopped
Black pepper
For five days: 3 carrots, 3 celery stalks and 1 cucumber, cut into sticks
Do you like this personality?
METHOD
01
Blend chickpeas, tahini, oil, lemon and garlic. Add water a tablespoon at a time until creamy.
02
Fold through coriander and season with pepper. Divide into five snack portions.
03
Refrigerate the first three portions promptly. Freeze the last two straight away; thaw each in the fridge before use. Cut the first two days of vegetable sticks now and the rest fresh midweek.
MAKE IT YOURS | Prefer a gentler flavour? Reduce or leave out the raw garlic. Contains sesame. Have more food if you are still hungry; this is a snack, not a meal.
OPTIONAL DRINK
Lemon zinger
A bright, green sip. Keep it gently lemony, or sharpen it to your taste.
SERVES
2 small glasses
ALLOW
5 minutes
INGREDIENTS
1 cup baby spinach, washed
Juice of 1 lemon
2 cups cold water
A few ice cubes
METHOD
01
Blend spinach, lemon juice and water until smooth.
02
Taste and add more water if you prefer a milder drink. Pour over ice and enjoy fresh.
03
Use the juice rather than blending the whole lemon peel for a softer, less bitter flavour. Keep the pulp if you enjoy it.
NATALIE'S NOTE | Plain water is always enough for hydration. This drink is simply another flavour to enjoy; it is optional and does not replace breakfast.
OPTIONAL DRINK
Turmeric +
ginger tea
A small ritual: a warm cup, a quiet seat and a few minutes for yourself.
SERVES
1 cup
ALLOW
7 minutes
INGREDIENTS
1 cm fresh ginger, thinly sliced
1 cm fresh turmeric, thinly sliced
1 cup boiling water
A squeeze of lemon
METHOD
01
Put ginger and turmeric into a heatproof cup or tea infuser.
02
Pour over boiling water. Cover and steep for 5 minutes, then strain if you prefer.
03
Add lemon to taste. Let the tea cool to a comfortable drinking temperature.
KEEP IT SIMPLE | This version has no added sweetener. The tea is a comforting drink, without a promise to treat inflammation or replace medical care.
BREAKFAST PAIRING
Super green
smoothie
Fresh greens and whole fruit, blended into an easy morning ritual.
SERVES
2 small serves
ALLOW
10 minutes
INGREDIENTS
1 cup baby spinach
1/4 cup mint leaves
1 Lebanese cucumber, chopped
1 green apple, cored
1 kiwi fruit, peeled
1 cup broccoli florets, finely chopped
Juice of 1/2 lemon
1–1 1/2 cups cold water
For each breakfast: 200 g plain calcium-fortified soy yoghurt + 1/2 cup cooked quinoa
METHOD
01
Blend smoothie ingredients with 1 cup water until smooth. Add more water to reach the texture you enjoy.
02
Divide into two serves. Drink one on day 2 and freeze the other promptly for day 4. Thaw in the fridge; stir or reblend before serving.
03
For each planned breakfast, pair one serve with the yoghurt and quinoa. If you prefer cooked broccoli, lightly steam and cool it before blending.
MAKE IT YOURS | A smoothie alone may leave you hungry. The yoghurt and quinoa are part of the breakfast, not optional decoration. This pairing contains soy.
OPTIONAL DRINK
Rainbow juice
Beetroot brings the colour. Enjoy a small glass for the flavour, alongside food.
SERVES
2 small glasses
ALLOW
10 minutes
INGREDIENTS
1 green apple, cored
1 small beetroot, scrubbed
2 carrots, scrubbed
1 celery stalk
1 Lebanese cucumber
1/2 lemon, peeled
1 cm ginger, scrubbed
METHOD
01
Wash all produce well and cut to fit your juicer.
02
Juice the ingredients, then stir and divide between two small glasses. Dilute with water if you prefer.
03
Enjoy freshly made. Whole fruit and vegetables remain the everyday foundation; juice has less fibre and does not replace a meal.
A FRESHER BALANCE| This version uses one apple rather than the twelve listed in the original recipe. Juice yield varies with your produce and equipment.
YOUR CHECH-IN
Notice more. Judge less.
A few notes can help you spot what supports you. There is no perfect score.
Your notes stay on this device only.
AFTER DAY 5
Keep the part that works.
A reset becomes useful when it makes everyday life easier.
You do not need to start over every Monday.
You can keep returning to the small things that help: a prepared lunch, a cooked breakfast, a walk, a meal eaten sitting down.
01
Choose two recipes to repeat next week. Put the ingredients on your shopping list before the weekend.
02
Keep one practical prep habit: washed greens, a batch of hummus or a portion of dinner ready for tomorrow.
03
Keep a wide variety of foods in your routine. Include protein, wholegrains, vegetables, fruit and calcium-rich foods or alternatives. [1]
04
If a recipe does not suit your digestion, preferences or budget, adapt it. There is no need to force a food that leaves you uncomfortable.
A LITTLE MORE SUPPORT
Your food. Your season of life.
If you would like help making this approach work in your own kitchen, let us talk.
I am Natalie Baldock, a Food & Lifestyle Coach trained through the Institute for Integrative Nutrition. I bring my love of real food, practical cooking and looking after people to the way I work with clients.
Sometimes the next step is a meal plan that fits your week. Sometimes it is a kitchen refresh, help with recipes, or a conversation about where to begin. We can explore what kind of support would be useful for you.
PROGRAM NOTES
A thoughtful foundation.
A note on scope, recipe development and the information behind this guide.
Who this is for. This is a flexible food-education guide for generally healthy adults. It is not an individually assessed nutrition prescription. Food needs vary with age, health, medication, activity and life stage. Seek advice from your doctor or an Accredited Practising Dietitian if you need a therapeutic diet, have kidney disease, take medicines affected by diet, are pregnant, or have a history of disordered eating.
Make it safe for you. Check ingredient labels and avoid your allergens. Recipes use egg, fish, soy, sesame and almonds across the collection. Gluten-free ingredients must be verified for coeliac disease. Fully cooked eggs and sprouts are the safer choice for higher-risk readers. Adapt portions and extras to meet your needs.
About this edition. Adapted from Natalie Baldock's Alkalife recipe book. Ingredients, serving sizes and methods have been revised; the five-day structure and coaching pages are new. Recipe times and yields are estimates. The revised recipes have not yet been kitchen-tested or nutritionally analysed. Photographs are AI-created recipe illustrations; serving additions and minor presentation details may differ.
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