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Week Two Sample Menu for the Heartburn Diet

Menu suggestions for heartburn friendly meals and snacks

By

Updated March 18, 2010

The following heartburn diet meal plans are arranged Sunday through Saturday. You can try them all in the order given, rearrange them, or choose the ones that appeal to your palate. These 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.

Sunday
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

__________

Monday
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

__________

Tuesday
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 overn-roasted turkey deli 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:

__________

Wednesday
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

__________

Thursday
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

__________

Friday
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
  • 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

__________

Saturday
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

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