Reflux-Free Meal Plan for a Week
by Tracy Davenport, Ph.D. Health Writer
Whether you were just diagnosed with acid reflux or you’re a vet who’s gotten off track with diet, it can be hard to find foods that work for your body. In my practice as a health coach, I’ve observed great success when people with acid reflux avoid common food triggers. These include high-fat foods, caffeine, chocolate, onions, tomatoes, and more, according to the International Foundation for Gastrointestinal Disorders.
The plan below will provide you with a week-long meal plan of reflux-friendly eating. These tasty ideas will help get you back on track in no time.
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, baked at 350 degrees until done
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
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: Baked rice crackers
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: Air-popped popcorn
Dinner: Turkey meatballs over gluten free pasta (make extra meatballs for lunch tomorrow)
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 cookies)
Dinner: Homemade pizza made with a gluten free crust, melted cheese, and sautéed mushrooms
