Looking for easy acid reflux-friendly lunches? Here are my all-time go-to recipes!
Discloser: I am not a trained health professional. All articles are based on my own experience and opinions. Please consult with a health professional before making lifestyle changes.
If you’re dealing with chronic acid reflux or working to get off your daily antacids planning meals can be difficult. It can be more difficult to plan lunches that are filling, easy to make, and affordable.
If you’re not already aware of your trigger foods be sure to check out this blog to learn more about the foods you should avoid for acid reflux. Everyone is different and you may need to make adjustments to these lunches to fit your needs.
Also, be sure to check out my Acid Reflux Friendly Meal Plan PACKED with tons of easy and affordable meals that won’t aggravate your acid reflux and are still full of flavor.
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Acid Reflux Friendly Lunch Ideas
Avocado Panini
I love a warm sandwich! Depending on your tolerance level you can use whole wheat or sourdough bread. Add some turkey slices, avocado, apple slices, and muenster cheese if you can tolerate it.
Canned Soup
For a quick grab-and-go lunch soup is always a good option. You want to steer clear of tomato or dairy-based soups. Here are some of my favorite acid reflux friendly soups: chicken noodle, chicken and wild rice, butternut squash, sweet potato, bone broth
Salmon Bowl
This flavorful tuna or salmon bowl is super easy to make and is great with leftover rice and salmon. Start with fresh or leftover white rice. Add a can of tuna or 4 oz of salmon on top. Microwave for a minute or until heated through. Add some mayo, soy sauce (if you can handle it), and some sesame seed oil, all to taste. Top with avocado, cucumber, and sesame seeds.
Chickpeas, Roasted Veggies and Rice
This is one of my favorite meal preps! Pick a bag of frozen veggies to roast, I like this sweet potato, brussel sprout, and cauliflower mix. Dump the bag into a mixing bowl and add a can of chickpeas. Add some olive oil and your favorite seasoning – mine is lemon pepper. Roast at 450F for 20 minutes or until browned. Then cook some white or wild rice to pair with it.
Market Salad
If you can tolerate fresh lettuce this salad is SO yummy! I start with a handful of spinach and add chicken or chickpeas, dried cranberries, pumpkin seeds, walnuts (optional if nuts bother you), strawberries, apples, blue cheese crumbles, with a strawberry vinaigrette. Literally the only salad I can eat again and again without getting bored with it. If fresh lettuce bothers you then try a sauteed kale or spinach salad.
More Acid Reflux Friendly Recipes
Looking for more acid reflux-friendly recipes? Check out my favorites below:
- Acid Reflux Friendly Breakfasts
- Acid Reflux Friendly Dinners
- Acid Reflux Friendly Snacks
- Acid Reflux Friendly Smoothies
If you’re working to heal your acid reflux and/or get off your antacids and are looking for a few weeks of really acid reflux friendly meals to help you through that transition time check out my Acid Reflux Meal Plan that’s full of easy, yummy, and affordable recipes!