Sample Weekly Heartburn Friendly Menu - First Week

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OJO Images / Getty Images. OJO Images / Getty Images

Dinner entrees in this week's menu include beef and mushroom stroganoff, buttermilk oven-fried chicken, tuna noodle casserole, baked pork chops with oregano Swedish meatballs, baked chicken and rice, grilled marinated flank steak. The entrees are linked to the recipes for that dish.

 

Breakfast

Snack

Lunch

Snack

Dinner

S
u
n
d
a
y

1 cup hot oatmeal cereal
8 oz skim or 1% milk
1/2 cup papaya slices
2 slices whole-wheat bread
1 tbsp margarine
1 medium appleSoup and Sandwich:
• 1 1/2 cups cream of chicken soup
• 2 slices whole grain bread
• 4 oz deli-style sliced chicken
• 1 tbsp low-fat mayonnaise
• 1 lettuce leaf
1/2 cup raw carrot sticks
20 seedless grapesBeef and Mushroom Stroganoff
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup steamed green beans
1 dinner roll
1 tbsp margarine

M
o
n
d
a
y

1 english muffin (2 halves)
1 tbsp margarine
8 oz skim or 1% milk
1/2 cup sliced peaches
1 small bananaStuffed Tuna Pocket:
• 1 whole grain pita
• 4 oz water-packed tuna
• 2 tbsp low-fat mayonnaise
• 1/4 cup cucumber slices
• 1 cup lettuce
1 cup sliced peachesButtermilk Oven-Fried Chicken
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup steamed carrots
1 cup sliced pears

T
u
e
s
d
a
y

1 1/2 cup puffed wheat cereal
8 oz skim or 1% milk
2 slices whole-wheat toast
1 tbsp margarine
1 small banana
1 rice cake with 1 tbsp peanut butterTurkey Sandwich and Chips:
• 2 slices whole-wheat bread
• 4 oz overn-roasted turkey luncheon meat
• 1 oz low-fat mayonnaise
• 2 oz corn tortilla chips
1 cup low-fat cottage cheese
1 cup sliced peaches
1 cup apricots, canned in juiceTuna Noodle Casserole
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup steamed broccoli
1 cup sliced pears

W
e
d
n
e
s
d
a
y

1 cup bran flakes cereal
8 oz skim or 1% milk
1 english muffin (2 halves)
1 tbsp margarine
1 cup fresh or frozen strawberries
20 seedless grapesSoup and Sandwich:
• 1 1/2 cups chicken noodle soup
• 2 slices whole grain bread
• 1 tbsp low-fat mayonnaise
• 4 oz deli-style sliced chicken
1 cup unsweetened applesauce
1/2 cup celery sticks
4 whole-grain wheat crackersBaked Pork Chops with Oregano
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 medium baked potato
1 tbsp margarine
1 cup sliced peaches

T
h
u
r
s
d
a
y

1 cup hot oatmeal cereal
8 oz skim or 1% milk
2 slices whole-wheat toast
1 tbsp margarine
1 cup unsweetened applesauce
1 cup sliced pearsChicken Wrap:
• 1 fat-free flour tortilla, 7" to 8" diameter
• 4 oz diced chicken breast
• 2 tbsp low-fat mayonnaise
• 1/2 cup shredded lettuce
• 1 oz low-fat shredded mozzarella cheese
1 cup sliced peaches
1 small bananaSwedish Meatballs
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup steamed green beans
1 dinner roll
1 tbsp margarine

F
r
i
d
a
y

8 oz skim or 1% milk
1 bagel
1 tbsp peanut butter or low-fat cream cheese
1 small banana
1 small pearSoup and Sandwich:
• 2 cups cream of potato soup
• 2 slices whole-wheat bread
• 4 oz white turkey luncheon meat
• 1 tbsp low-fat mayonnaise
• 2 lettuce leaves
1/2 cup raw carrot sticks
2 oz pretzelsBaked Chicken and Rice
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup steamed green beans
1 cup apricots

S
a
t
u
r
d
a
y

1 cup corn flakes
8 oz skim or 1% milk
1 small banana
1 english muffin (2 halves)
1 tbsp margarine
3/4 cup apricotsStuffed Chicken Pocket:
• 1 whole grain pita
• 4 oz diced chicken breast
• 2 tbsp low-fat mayonnaise
• 1 cup shredded lettuce
• 1 oz low-fat shredded mozzarella cheese
1 cup fresh or frozen strawberries
1 rice cake with 1 tbsp low-fat cream cheeseGrilled Marinated Flank Steak
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 medium baked potato
2 tbsp margarine
1 cup apricots

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