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Heartburn- Friendly Menus Menu suggestions for heartburn friendly meals and snacks By David Smith www.KDNaturalHealth.com
Heartburn-Friendly Menus
Menu suggestions for heartburn friendly meals and snacks
By David Smith www.KDNaturalHealth.com
Heartburn-Friendly Menus Page 2 By David Smith www.KDNaturalHealth.com email
Contents
Week One Sample Menu for the Heartburn-Friendly Diet ......................................................................... 4
Sunday ....................................................................................................................................................... 4
Monday ..................................................................................................................................................... 6
Tuesday ..................................................................................................................................................... 8
Wednesday ............................................................................................................................................. 10
Thursday .................................................................................................................................................. 12
Friday ...................................................................................................................................................... 14
Saturday .................................................................................................................................................. 16
Week Two Sample Menu for the Heartburn-Friendly Diet ......................................................................... 18
Sunday ..................................................................................................................................................... 18
Monday ................................................................................................................................................... 20
Tuesday ................................................................................................................................................... 22
Wednesday ............................................................................................................................................. 24
Thursday .................................................................................................................................................. 26
Friday ...................................................................................................................................................... 28
Saturday .................................................................................................................................................. 30
Week Three Sample Menu for the Heartburn-Friendly Diet ...................................................................... 32
Sunday ..................................................................................................................................................... 32
Monday ................................................................................................................................................... 34
Tuesday ................................................................................................................................................... 36
Wednesday ............................................................................................................................................. 38
Thursday .................................................................................................................................................. 40
Friday ...................................................................................................................................................... 42
Saturday .................................................................................................................................................. 44
Heartburn-Friendly Menus Page 3 By David Smith www.KDNaturalHealth.com email
Heartburn-Friendly Menus Page 4 By David Smith www.KDNaturalHealth.com email
Week One Sample Menu for the Heartburn-Friendly Diet
These are heartburn diet meal plans for every day of the week.
You may try them in the order given, rearrange them, or pick and
choose the ones you like. Keep in mind these are only
suggestions. There are many more foods you can eat. The key
is to add or subtract foods according to your taste and whether or
not they trigger heartburn or acid reflux for you.
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
Heartburn-Friendly Menus Page 5 By David Smith www.KDNaturalHealth.com email
Mid-Morning Snack:
• 1 medium apple
Lunch:
• 1 1/2 cups cream of chicken soup
• 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:
• Beef and Mushroom Stroganoff
• 1 small tossed salad
• 2 tbsp low-fat or fat-free dressing
• 1 cup steamed green beans
Heartburn-Friendly Menus Page 6 By David Smith www.KDNaturalHealth.com email
• 1 dinner roll
• 1 tbsp margarine
__________
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
Heartburn-Friendly Menus Page 7 By David Smith www.KDNaturalHealth.com email
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:
• Buttermilk Oven-Fried Chicken
• 1 small tossed salad
• 2 tbsp low-fat or fat-free dressing
• 1 cup steamed carrots
• 1 cup sliced pears
Heartburn-Friendly Menus Page 8 By David Smith www.KDNaturalHealth.com email
__________
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 oven-
roasted turkey luncheon meat, 1 oz low-fat mayonnaise)
• 2 oz corn tortilla chips
• 1 cup cottage cheese
Heartburn-Friendly Menus Page 9 By David Smith www.KDNaturalHealth.com email
• 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
Heartburn-Friendly Menus Page 10 By David Smith www.KDNaturalHealth.com email
__________
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
• 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
Heartburn-Friendly Menus Page 11 By David Smith www.KDNaturalHealth.com email
Mid-Afternoon Snack:
• 4 whole-grain wheat crackers
Dinner:
• Baked 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
Heartburn-Friendly Menus Page 12 By David Smith www.KDNaturalHealth.com email
__________
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)
Heartburn-Friendly Menus Page 13 By David Smith www.KDNaturalHealth.com email
• 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
Heartburn-Friendly Menus Page 14 By David Smith www.KDNaturalHealth.com email
__________
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
Heartburn-Friendly Menus Page 15 By David Smith www.KDNaturalHealth.com email
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
Heartburn-Friendly Menus Page 16 By David Smith www.KDNaturalHealth.com email
__________
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
Heartburn-Friendly Menus Page 17 By David Smith www.KDNaturalHealth.com email
Mid-Afternoon Snack:
• 1 rice cake with 1 tbsp low-fat cream cheese
Dinner:
• Grilled 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
Heartburn-Friendly Menus Page 18 By David Smith www.KDNaturalHealth.com email
Week Two Sample Menu for the Heartburn-Friendly Diet
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:
Heartburn-Friendly Menus Page 19 By David Smith www.KDNaturalHealth.com email
• 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
Heartburn-Friendly Menus Page 20 By David Smith www.KDNaturalHealth.com email
_______
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
Heartburn-Friendly Menus Page 21 By David Smith www.KDNaturalHealth.com email
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
Heartburn-Friendly Menus Page 22 By David Smith www.KDNaturalHealth.com email
__________
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 oven-
roasted turkey deli meat, 1 oz low-fat mayonnaise)
• 2 oz corn tortilla chips
• 1 cup cottage cheese
Heartburn-Friendly Menus Page 23 By David Smith www.KDNaturalHealth.com email
• 1 cup sliced peaches
Mid-Afternoon Snack:
• 1 cup apricots, canned in juice
Dinner:
• Chicken 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
Heartburn-Friendly Menus Page 24 By David Smith www.KDNaturalHealth.com email
__________
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
Heartburn-Friendly Menus Page 25 By David Smith www.KDNaturalHealth.com email
• 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
__________
Heartburn-Friendly Menus Page 26 By David Smith www.KDNaturalHealth.com email
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)
Heartburn-Friendly Menus Page 27 By David Smith www.KDNaturalHealth.com email
• 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
Heartburn-Friendly Menus Page 28 By David Smith www.KDNaturalHealth.com email
__________
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)
Heartburn-Friendly Menus Page 29 By David Smith www.KDNaturalHealth.com email
• 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
Heartburn-Friendly Menus Page 30 By David Smith www.KDNaturalHealth.com email
__________
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
Heartburn-Friendly Menus Page 31 By David Smith www.KDNaturalHealth.com email
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
Heartburn-Friendly Menus Page 32 By David Smith www.KDNaturalHealth.com email
Week Three Sample Menu for the
Heartburn-Friendly Diet
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
Heartburn-Friendly Menus Page 33 By David Smith www.KDNaturalHealth.com email
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:
• Beef Strips and Pasta
• 1 small tossed salad
• 2 tbsp low-fat or fat-free dressing
• 1 cup sliced peaches
Heartburn-Friendly Menus Page 34 By David Smith www.KDNaturalHealth.com email
__________
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
Heartburn-Friendly Menus Page 35 By David Smith www.KDNaturalHealth.com email
Mid-Afternoon Snack:
• 1 cup peaches
Dinner:
• Turkey Cutlets with Mushrooms
• 1 small tossed salad
• 2 tbsp low-fat or fat-free dressing
• 1 medium baked potato
• 1 tbsp margarine
• 1 cups apricots
Heartburn-Friendly Menus Page 36 By David Smith www.KDNaturalHealth.com email
__________
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 oven-
roasted turkey luncheon meat, 1 oz low-fat mayonnaise)
Heartburn-Friendly Menus Page 37 By David Smith www.KDNaturalHealth.com email
• 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
Heartburn-Friendly Menus Page 38 By David Smith www.KDNaturalHealth.com email
__________
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
Heartburn-Friendly Menus Page 39 By David Smith www.KDNaturalHealth.com email
• 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
Heartburn-Friendly Menus Page 40 By David Smith www.KDNaturalHealth.com email
__________
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
Heartburn-Friendly Menus Page 41 By David Smith www.KDNaturalHealth.com email
Mid-Afternoon Snack:
• 1 small banana
Dinner:
• Chicken and Vegetable Stir-Fry
• 1 small tossed salad
• 2 tbsp low-fat or fat-free dressing
• 1 cup sliced peaches
• 1 dinner roll
• 1 tbsp margarine
Heartburn-Friendly Menus Page 42 By David Smith www.KDNaturalHealth.com email
__________
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
• Turkey sandwich (2 slices whole-wheat bread, 4 oz white turkey
luncheon meat, 1 tbsp low-fat mayonnaise, 2 lettuce leaves)
Heartburn-Friendly Menus Page 43 By David Smith www.KDNaturalHealth.com email
• 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
Heartburn-Friendly Menus Page 44 By David Smith www.KDNaturalHealth.com email
__________
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
Heartburn-Friendly Menus Page 45 By David Smith www.KDNaturalHealth.com email
Mid-Afternoon Snack:
• 1 rice cake with 1 tbsp low-fat cream cheese
Dinner:
• Broiled Lamb Chops with Mushrooms
• 1 small tossed salad
• 2 tbsp low-fat or fat-free dressing
• 1 cup steamed green beans
• 1 cup fresh or frozen strawberries
