Sample Weekly Heartburn-Friendly Menu

Suggestions when you have acid reflux

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This sample weekly menu is designed for those who have heartburn or acid reflux. It avoids foods high in fat and types of food more likely to trigger acid reflux, which includes greasy or spicy foods, tomato products, and chocolate. The meals are designed so you are not eating too much at any one time, which may trigger heartburn.

The dinner entrees suggested can be made with any recipe that is based on lean meat and avoids preparation with too much oil or grease.

Baked or grilled meat is preferred to fried.

 

Breakfast

Snack

Lunch

Snack

Dinner

S
u
n
d
a
y

1 cup hot oatmeal cereal
8 oz. skim or 1 percent 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 percent 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 peachesBaked Chicken Parmesan
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 percent 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. oven-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 percent 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 percent milk
2 slices whole-wheat toast
1 tbsp. margarine
1 cup unsweetened applesauce
1 cup sliced pearsChicken Wrap:
1 fat-free flour tortilla, 7 inches to 8 inches 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 percent 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. pretzelsChicken Pot Pie
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 percent 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

Source:

Acid Reflux (GER & GERD) in Adults. NIDDK NIH. https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults

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