Reflux Free Meal Plan for a Week
Whether you were just diagnosed with acid reflux or have gotten off track with your eating, the plan below will provide you with a week-long meal plan of reflux friendly eating.
Sunday
Breakfast: Rice Chex cereal with sliced banana and almond milk
Snack: Sliced apple with almond butter
Lunch: Tuna salad wrap
Snack: Banana bars made with 2 ripe bananas, 2 eggs, 2 cups oat flour and 1 cup sugar and baked until done at 350 degrees
Dinner: Gluten free chicken spaghetti
Monday
Breakfast: Green smoothie made with coconut milk, spinach, mango and banana
Snack: Banana bars
Lunch: Peanut butter and honey sandwich with baked potato chips
Snack: Dates and almonds
Dinner: Baked chicken thighs over rice
Tuesday
Breakfast: Simple rice pudding made with cooked rice, rice milk, and sugar
Snack: Granola bar
Lunch: Turkey and avocado wrap (*Try with this creamy avocado dressing!)
Snack: Baby carrots and hummus
Dinner: Homemade shrimp lo-mein made with fresh ginger, soy sauce and rice noodles
Wednesday
Breakfast: Eggs and turkey bacon
Snack: Coconut yogurt with banana slices
Lunch: Mixed greens topped with chicken salad
Snack: Pop chips with melted rice cheese on top
Dinner: Baked pork chops with a baked potato
Thursday
Breakfast: Oatmeal topped with walnuts and maple syrup
Snack: Rice cakes topped with peanut butter
Lunch: Boiled eggs with crackers and applesauce
Snack: Popcorn without butter
Dinner: Turkey meatballs over gluten free pasta (make extra meatballs for lunch)
Friday
Breakfast: Peanut butter smoothie made with milk, yogurt, peanut butter and banana
Snack: Trail mix without chocolate
Lunch: Meatball sub (use mayonnaise instead of tomato sauce on top of the meatballs)
Snack: Baked potato chips with ranch dip
Dinner: Honey mustard glazed salmon over rice (Or, try these salmon patties!)
Saturday
Breakfast: Yogurt parfait made with Greek yogurt, bananas and blueberries
Snack: Sliced apples with peanut butter
Lunch: Shrimp salad wrap
Snack: Gluten free cookies (try Pamela’s butter shortbread)
Dinner: Homemade pizza made with a gluten free crust, melted cheese and sautéed mushrooms
See More Helpful Articles:
4 Tips for Tailgating with Acid Reflux Disease
Negotiating Halloween with Acid Reflux Disease
3 Reflux Friendly Lunches to Take to Work
Tracy Davenport, Ph.D., is a freelance health writer and the C.E.O. of Tracy’s Smoothie Place. She serves as the expert on a weekly radio show about health and wellness and is the author of Making Life Better for a Baby with Acid Reflux and multiple articles about the cost of caregiving. Learn more about Tracy and what healthy living services and products she can offer on her website. She can also be found on Twitter and Instagram @drinksmoothies.