#2: PLAIN OATMEAL, SLICED BANANA & BERRIES, & AN ENGLISH MUFFIN:
The perfect breakfast for when you have a long morning ahead of you! Make some plain oatmeal with water or fat-free milk, then toss in some banana slices and berries for extra flavor (try to avoid adding sugar!). If you’re still a little hungry, grab an English muffin from your favorite whole foods store.
#3: TUNA SALAD ON PITA:
Enjoy about a cup’s worth of tasty tuna tossed with about ½ cup of nonfat, plain yogurt, a touch of Dijon mustard, and some finely chopped celery. If you’d like, you can also toss some spinach, kale, and bean sprouts into the mix for extra flavor and crunch. To keep this low-carb, make sure to only use ½ of the pita bread — save the other for later in the week!
#4: SWEET POTATO, COTTAGE CHEESE & BABY CARROTS:
Sweet potato is packed with wonderfully healthy carbs that your body needs, and it can be easily prepared in the microwave. Avoid using oil or butter, and if the potato is large, cut it in half and save the rest for later. Then, substitute sour cream with cottage cheese, which is a great source of protein, just make sure to get it in a low-fat or fat-free version. Add some carrots for your vegetable portion and voila!
#5: TURKEY, CREAM CHEESE, & TORTILLA WRAP:
For this lunch, make sure to use fat-free cream cheese and a whole-wheat tortilla. Add about 3 ounces of lean turkey strips or deli slices, and if you want a touch of sweet, feel free to add some cranberry sauce in! Wrap it up and cut it in half to keep the portion small.
#6: LUNCH SALAD & SOUP:
This easy go-to meal can probably even be purchased at your closest Publix or Panera Bread — although it’s always better to make it yourself. For your salad, make sure to avoid acid reflux triggers like peppers, tomatoes, radishes, cucumbers, citrus fruits, onions, fatty dressings, vinegars, or citrus-based dressings. Instead, try veggies like kale, spinach, lettuce, peas, broccoli, carrots, or zucchini. Make sure your added meats are lean (chicken breast, turkey, lean fish, or shrimp) and feel free to add fruits! For your soup, simply make sure to keep it slightly bland, use lean meats, vegetables, and other alkaline foods.
#7: GINGER RICE, SAUTEED MUSHROOMS & CARROTS, & GRILLED CHICKEN BREAST OR TURKEY:
The most important dinner tip is to keep your portions small, so for each of these items, make sure they’re about “palm-sized”. As a reference, that amounts to about 4 ounces for chicken. These pairings are all alkaline, just keep in mind to only lightly season them (no pepper!) and to avoid using butter or oil in their preparation.