What Can I Eat if I have Heartburn? - Daily Menu Suggestions

Bowl of beef stirfry
beef stirfry. Will Heap/Dorling Kindersley/Getty Images

Daily menu featuring heartburn-friendly foods and recipes. The menus below contain foods I've found that are safe for me to eat as a GERD sufferer.These are ideal for those individuals on a heartburn diet. Suggestions for breakfast, lunch, dinner, and snacks are given. Each dinner menu shown here gives an Entree with a link to the recipe for its preparation, along with suggestions for side dishes.

Day One Sample Menu

Breakfast:

  • 1 cup hot oatmeal cereal
  • 8 oz skim or 1% milk
  • 1/2 cup papaya slices
  • 2 slices whole-wheat bread
  • 1 tbsp margarine

Mid-Morning Snack:

  • 1 medium apple

Lunch:

  • 1 1/2 cups cream of chicken soup
  • Chicken sandwich (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

Mid-Afternoon Snack:

  • 20 seedless grapes

Dinner:

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Day Two Sample Menu

Breakfast:

  • 1 english muffin (2 halves)
  • 1 tbsp margarine
  • 8 oz skim or 1% milk
  • 1/2 cup sliced peaches

Mid-Morning Snack:

  • 1 small banana

Lunch:

  • Stuffed Tuna Pocket (1 whole grain pita, 4 oz water-packed tuna, 2 tbsp low-fat mayonnaise, 1/4 cup cucumber slices)
  • 1 cup lettuce

MId-Afternoon Snack:

  • 1 cup peaches

Dinner:

  • 1 small tossed salad
  • 2 tbsp low-fat or fat-free dressing
  • 1 cup steamed carrots
  • 1 cup sliced pears

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Day Three Sample Menu

Breakfast:

  • 1 1/2 cup puffed wheat cereal
  • 8 oz skim or 1% milk
  • 2 slices whole-wheat toast
  • 1 tbsp margarine
  • 1 small banana

Mid-Morning Snack:

  • 1 rice cake with 1 tbsp peanut butter

    Lunch:

    • Turkey Sandwich (2 slices whole-wheat bread, 4 oz oven-roasted turkey luncheon meat, 1 oz low-fat mayonnaise)
    • 2 oz corn tortilla chips
    • 1 cup cottage cheese
    • 1 cup sliced peaches

    MId-Afternoon Snack:

    • 1 cup apricots, canned in juice

    Dinner:

    • Tuna Noodle Casserole
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed broccoli
    • 1 cup sliced pears

    --------------------

    Day Four Sample Menu

    Breakfast:

    • 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

    Mid-Morning Snack:

    • 20 seedless grapes

    Lunch:

    • 1 1/2 cups chicken noodle soup
    • Chicken sandwich (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

    MId-Afternoon Snack:

    • 4 whole-grain wheat crackers

    Dinner:

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    Day Five Sample Menu

    Breakfast:

    • 1 cup hot oatmeal cereal
    • 8 oz skim or 1% milk
    • 2 slices whole-wheat toast
    • 1 tbsp margarine
    • 1 cup unsweetened applesauce

    Mid-Morning Snack:

    • 1 cup unsweetened applesauce

    Lunch:

    • Chicken 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

    MId-Afternoon Snack:

    • 1 small banana

    Dinner:

    • Swedish Meatballs
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed green beans
    • 1 dinner roll
    • 1 tbsp margarine

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    Day Six Sample Menu

    Breakfast:

    • 8 oz skim or 1% milk
    • 1 bagel
    • 1 tbsp peanut butter or low-fat cream cheese
    • 1 small banana

    Mid-Morning Snack:

    • 1 small pear

    Lunch:

    • 2 cups cream of potato soup
    • Turkey sandwich (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

    MId-Afternoon Snack:

    • 2 oz pretzels

    Dinner:

    • Baked Chicken and Rice
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed green beans
    • 1 cup apricots

    --------------------

    Day Seven Sample Menu

    Breakfast:

    • 1 cup corn flakes
    • 8 oz skim or 1% milk
    • 1 small banana
    • 1 english muffin (2 halves)
    • 1 tbsp margarine

    Mid-Morning Snack:

    • 3/4 cup apricots

    Lunch:

    • Stuffed 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

    MId-Afternoon Snack:

    • 1 rice cake with 1 tbsp low-fat cream cheese

    Dinner:

    --------------------

    Day Eight Sample Menu

    Breakfast:

    • 1 cup hot oatmeal cereal
    • 8 oz skim or 1% milk
    • 1/2 cup papaya slices
    • 2 slices whole-wheat bread
    • 1 tbsp margarine

    Mid-Morning Snack:

    • 1 medium apple

    Lunch:

    • 1 1/2 cups cream of chicken soup
    • Chicken sandwich (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

    Mid-Afternoon Snack:

    • 20 seedless grapes

    Dinner:

    • Chicken Pot Pie
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed carrots
    • 1 cup sliced pears

    --------------------

    Day Nine Sample Menu

    Breakfast:

    • 1 english muffin (2 halves)
    • 1 tbsp margarine
    • 8 oz skim or 1% milk
    • 1/2 cup sliced peaches

    Mid-Morning Snack:

    • 1 small banana

    Lunch:

    • Stuffed Tuna Pocket (1 whole grain pita, 4 oz water-packed tuna, 2 tbsp low-fat mayonnaise, 1/4 cup cucumber slices)
    • 1 cup lettuce

    MId-Afternoon Snack:

    • 1 cup peaches

    Dinner:

    • Beef 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

    --------------------

    Day Ten Sample Menu

    Breakfast:

    • 1 1/2 cup puffed wheat cereal
    • 8 oz skim or 1% milk
    • 2 slices whole-wheat toast
    • 1 tbsp margarine
    • 1 small banana

    Mid-Morning Snack:

    • 1 rice cake with 1 tbsp peanut butter

    Lunch:

    • Turkey Sandwich (2 slices whole-wheat bread, 4 oz oven-roasted turkey luncheon meat, 1 oz low-fat mayonnaise)
    • 2 oz corn tortilla chips
    • 1 cup cottage cheese
    • 1 cup sliced peaches

    MId-Afternoon Snack:

    • 1 cup apricots, canned in juice

    Dinner:

    --------------------

    Day Eleven Sample Menu

    Breakfast:

    • 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

    Mid-Morning Snack:

    • 20 seedless grapes

    Lunch:

    • 1 1/2 cups chicken noodle soup
    • Chicken sandwich (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

    MId-Afternoon Snack:

    • 4 whole-grain wheat crackers

    Dinner:

    • Pasta and Ham
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed carrots
    • 1 cup sliced pears

    --------------------

    Day Twelve Sample Menu

    Breakfast:

    • 1 cup hot oatmeal cereal
    • 8 oz skim or 1% milk
    • 2 slices whole-wheat toast
    • 1 tbsp margarine
    • 1 cup unsweetened applesauce

    Mid-Morning Snack:

    • 1 cup unsweetened applesauce

    Lunch:

    • Chicken 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

    MId-Afternoon Snack:

    • 1 small banana

    Dinner:

    • Vegetable Beef Stew
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup sliced pears
    • 1 dinner roll
    • 1 tbsp margarine

    --------------------

    Day Thirteen Sample Menu

    Breakfast:

    • 8 oz skim or 1% milk
    • 1 bagel
    • 1 tbsp peanut butter or low-fat cream cheese
    • 1 small banana

    Mid-Morning Snack:

    • 1 small pear

    Lunch:

    • 2 cups cream of potato soup
    • Turkey sandwich (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

    MId-Afternoon Snack:

    • 2 oz pretzels

    Dinner:

    • Pork 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

    --------------------

    Day Fourteen Sample Menu

    Breakfast:

    • 1 cup corn flakes
    • 8 oz skim or 1% milk
    • 1 small banana
    • 1 english muffin (2 halves)
    • 1 tbsp margarine

    Mid-Morning Snack:

    • 3/4 cup apricots

    Lunch:

    • Stuffed 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

    MId-Afternoon Snack:

    • 1 rice cake with 1 tbsp low-fat cream cheese

    Dinner:

    • Oven-Fried Chicken
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed carrots
    • 1 cup apricots

    --------------------

    Day Fifteen Sample Menu

    Breakfast:

    • 1 cup hot oatmeal cereal
    • 8 oz skim or 1% milk
    • 1/2 cup papaya slices
    • 2 slices whole-wheat bread
    • 1 tbsp margarine

    Mid-Morning Snack:

    • 1 medium apple

    Lunch:

    • 1 1/2 cups cream of chicken soup
    • Chicken sandwich (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

    Mid-Afternoon Snack:

    • 20 seedless grapes

    Dinner:

    --------------------

    Day Sixteen Sample Menu

    Breakfast:

    • 1 english muffin (2 halves)
    • 1 tbsp margarine
    • 8 oz skim or 1% milk
    • 1/2 cup sliced peaches

    Mid-Morning Snack:

    • 1 small banana

    Lunch:

    • Stuffed Tuna Pocket (1 whole grain pita, 4 oz water-packed tuna, 2 tbsp low-fat mayonnaise, 1/4 cup cucumber slices)
    • 1 cup lettuce

    MId-Afternoon Snack:

    • 1 cup peaches

    Dinner:

    --------------------

    Day Seventeen Sample Menu

    Breakfast:

    • 1 1/2 cup puffed wheat cereal
    • 8 oz skim or 1% milk
    • 2 slices whole-wheat toast
    • 1 tbsp margarine
    • 1 small banana

    Mid-Morning Snack:

    • 1 rice cake with 1 tbsp peanut butter

    Lunch:

    • Turkey Sandwich (2 slices whole-wheat bread, 4 oz oven-roasted turkey luncheon meat, 1 oz low-fat mayonnaise)
    • 2 oz corn tortilla chips
    • 1 cup cottage cheese
    • 1 cup sliced peaches

    MId-Afternoon Snack:

    • 1 cup apricots, canned in juice

    Dinner:

    • Sesame Chicken Kabobs
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed green beans
    • 1 dinner roll
    • 1 tbsp margarine

    --------------------

    Day Eighteen Sample Menu

    Breakfast:

    • 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

    Mid-Morning Snack:

    • 20 seedless grapes

    Lunch:

    • 1 1/2 cups chicken noodle soup
    • Chicken sandwich (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

    MId-Afternoon Snack:

    • 4 whole-grain wheat crackers

    Dinner:

    • Beef Loaf
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed carrots
    • 1 cup sliced pears

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    Day Nineteen Sample Menu

    Breakfast:

    • 1 cup hot oatmeal cereal
    • 8 oz skim or 1% milk
    • 2 slices whole-wheat toast
    • 1 tbsp margarine
    • 1 cup unsweetened applesauce

    Mid-Morning Snack:

    • 1 cup unsweetened applesauce

    Lunch:

    • Chicken 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

    MId-Afternoon Snack:

    • 1 small banana

    Dinner:

    --------------------

    Day Twenty Sample Menu

    Breakfast:

    • 8 oz skim or 1% milk
    • 1 bagel
    • 1 tbsp peanut butter or low-fat cream cheese
    • 1 small banana

    Mid-Morning Snack:

    • 1 small pear

    Lunch:

    • 2 cups cream of potato soup
    • Turkey sandwich (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

    MId-Afternoon Snack:

    • 2 oz pretzels

    Dinner:

    • No Tomato Sauce Lasagna
    • 1 small tossed salad
    • 2 tbsp low-fat or fat-free dressing
    • 1 cup steamed carrots
    • 1 cup sliced pears

    --------------------

    Day Twenty-one Sample Menu

    Breakfast:

    • 1 cup corn flakes
    • 8 oz skim or 1% milk
    • 1 small banana
    • 1 english muffin (2 halves)
    • 1 tbsp margarine

    Mid-Morning Snack:

    • 3/4 cup apricots

    Lunch:

    • Stuffed 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

    MId-Afternoon Snack:

    • 1 rice cake with 1 tbsp low-fat cream cheese

    Dinner:

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