Sample Weekly Heartburn Friendly Menu - Fourth Week

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Dinner entrees include beef and mushroom stroganoff, tuna noodle casserole, Swedish meatballs, grilled marinated flank steak, beef and vegetable stir-fry, pasta and ham, pork chops with applesauce. The following menus are suggestions only, and not the only foods you may be able to eat. You can add or subtract foods according to your preferences and what may or may not be your heartburn triggers.

 

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 peachesTuna Noodle Casserole
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup steamed broccoli
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 cottage cheese
1 cup sliced peaches
1 cup apricots, canned in juiceSwedish Meatballs
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup steamed green beans
1 dinner roll
1 tbsp margarine

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 crackersGrilled Marinated Flank Steak
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 medium baked potato
1 tbsp margarine
1 cup apricots

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 bananaBeef and Vegetable Stir-Fry
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup fresh or frozen strawberries
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 pretzelsPasta and Ham
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 cup steamed carrots
1 cup sliced pears

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 cheesePork Chops with Applesauce
1 small tossed salad
2 tbsp low-fat or fat-free dressing
1 medium baked potato
1 tbsp margarine
1 cup sliced peaches

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