3 Reflux Friendly Lunches to Take to Work

by Tracy Davenport, Ph.D. Health Writer

Planning ahead on Sundays can help you to make better lunch choices throughout the week. Try lightening your lunches with these three fun and simple recipes that you can make ahead of time.

Light and Creamy Chicken Salad (1 serving)

2 Tbs mayonnaise

2 Tbs plain Greek yogurt

1 tsp. lemon juice

1 cup chopped skinless/boneless chicken breast

salt and pepper to taste

fresh herbs as tolerated

In a medium saucepan, boil a large chicken breast for 15 minutes. Remove from heat and let cool. Chop the chicken into small pieces. Add mayonnaise, yogurt and lemon juice. Mix together gently. Season to taste. If tolerated, add a tsp. of chopped parsley or basil. Store in an airtight container for up to three days.

PB-Walnut Rolls (1 serving)

1 whole wheat tortilla

2 Tbs peanut butter

3 Tbs chopped walnuts

1 banana, sliced

Open the tortilla on a flat surface. Spread the peanut butter, walnuts and banana evenly across the tortilla. Roll it up. Wrap tightly in plastic wrap and store in the refrigerator for up to two days.

Mediterranean Tuna Salad (2 servings)

1 (6 oz) can of tuna

1/2 cup artichoke hearts, diced

1/2 cup pitted olives, chopped

1 roasted red pepper, chopped

1/4 cup fresh parsley, chopped

3 Tbs olive oil

1/4 cup lemon juice

salt and pepper to taste

Combine all the ingredients. Store in an airtight container for up to three days. Serve on fresh lettuce leaves or whole grain crackers.

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Tracyshealthyliving.com. Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.