the art and science of taking care
Health | Beauty | Fitness | Nutrition

9 Protein-Packed Meals to Help Heartburn


Try these if high-fat foods are a heartburn trigger for you.

protein packed meal

If you suffer from frequent heartburn (which is when you get it two or more days a week) you’re probably eager to do anything you can to help prevent it. And since certain foods can often bring on symptoms, many people start by tweaking their diet. The specific items that trigger heartburn can vary from person to person, but one category that might be to blame is high-fat foods. As an alternative, the American Academy of Family Physicians recommends trying to eat meals high in protein and low in fat. Keep reading for some recipes to get you started—and while you’re still dealing with your frequent heartburn, consider a taking a medication like Nexium 24HR once a day (for 14 days), which protects you from its symptoms all day and all night.

Sautéed Chicken Breasts with Creamy Chive Sauce: Boneless, skinless chicken breasts are usually the go-to lean protein, but they can end up tasting dry if you aren’t careful. Not so in this recipe. A sauce made from reduced-fat sour cream and chicken broth adds moisture and flavor without overdoing it on fat.

Black Bean Tacos: Beans are a great meatless source of protein and are perfect for your next Taco Tuesday. The best part? You’ll have this meal on the table in only 15 minutes. (Leave off the salsa if tomatoes are a trigger food for you.)

Moroccan-Spiced Chicken Lentil Stew: Skinless, trimmed-of-fat chicken thighs and lentils both add the protein to this stew, while seasonings like cumin, coriander, and cinnamon make it delicious.

pork tenderloin dish

Pork Tenderloin Stuffed with Porcini Mushrooms: When people think of pork, their mind tends to go to fattier cuts like bacon and ribs. But don’t forget about the pork tenderloin, which is much leaner! For this dinner-party-worthy recipe, you fill it with porcini mushrooms, garlic, sage, and thyme before rolling up and roasting.

Mustard-Maple Pork Tenderloin: Mushrooms not your thing? Try this simple pork tenderloin dish instead, which gets topped with an easy sauce flavored with mustard, maple syrup, and fresh sage.

Poached Cod & Green Beans with Pesto: There’s nothing better than a meal you can make in one dish, and this fish dinner is exactly that. Flaky, protein-rich cod will become a regular rotation in your home.

pecan crusted chicken

Pecan-Crusted Chicken: Craving fried chicken? Go for this leaner version, which gets protein from both the chicken breasts and the pecans they are coated in. Finish off by pan-searing in a little bit of canola oil for a crunchy healthy entrée.

Mediterranean Chicken Quinoa Bowl: As a grain, quinoa packs a protein punch: One cup has more than eight grams of it. Mix the quinoa together with chicken breasts, roasted red peppers, seasonings, and some olives and feta to make a work lunch that’s the opposite of sad.

Apple Turkey Picadillo: This leaner twist on a Cuban classic is delicious over some rice (or quinoa for more protein!). It hits all the flavor notes from sweet to salty, sure to please everyone at the table.

Get more great health and wellness stories at