Alkaline meal plan for acid reflux

• Lean Meats: Include chicken breast, turkey, and lean cuts of beef for a solid protein foundation.
• Fish and Seafood: Opt for salmon, tuna, and shrimp for high protein and omega-3 fatty acids.
• Legumes: Incorporate lentils, chickpeas, and black beans for a plant-based protein boost.
• Dairy Products: Choose Greek yogurt, cottage cheese, and milk for additional protein and calcium.
• Protein-Rich Nuts and Seeds: Eat almonds, chia seeds, and sunflower seeds for added protein and healthy fats.

• High-Sugar Foods: Avoid candy, sugary cereals, and desserts that can disrupt blood sugar levels.
• Refined Grains: Limit white bread, white rice, and pastries which can lead to energy dips.
• Fatty Meats: Skip bacon, fatty cuts of pork, and processed meats that are high in unhealthy fats.
• Sugary Drinks: Stay away from fruit juices, soda, and energy drinks that add unnecessary sugar.
• Highly Processed Snacks: Limit chips, snack cakes, and instant noodles which are low in protein and nutrients.

To manage acid reflux with an alkaline focus, consider these gentle substitutions:

• For a mild green, butter lettuce can replace kale, offering a tender texture and low acidity.
• To diversify your grains, kamut can replace buckwheat, providing a mild, nutty flavor and protein.
• For a protein alternative, cod can replace tilapia, offering a delicate flavor and low-fat content.
• To switch up fruits, honeydew melon can replace watermelon, providing a sweet, refreshing option with lower acidity.
• For a gentle fat source, avocado oil can replace olive oil, offering a neutral flavor and smooth texture.

Creating an alkaline lunch plan for acid reflux doesn't have to break the bank. Opt for alkaline vegetables such as broccoli, spinach, and cauliflower that are gentle on the stomach and wallet. Replace acidic condiments with alternatives like lemon juice or herbs for flavor. Buy grains like oats or whole wheat bread in bulk to save money. Pack lunches in reusable containers to save on daily expenses and reduce waste, supporting both your health and budget.