Reflux-Free Meal Plan for a Week

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.


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

Baked chicken thighs over rice.
Baked chicken thighs over rice


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

Turkey and avocado wrap.
Turkey and avocado wrap.


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

Eggs and turkey bacon.
Eggs and turkey bacon.


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

Turkey meatballs over gluten-free pasta
Turkey meatballs over gluten-free pasta.


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)

Honey glazed salmon with rice.
Honey glazed salmon with rice.


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!)

Apple slices and peanut butter.
Apple slices and peanut butter.


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

See more helpful articles:

4 Tips for Tailgating with Acid Reflux Disease

How to Enjoy a Backyard Barbecue With GERD

3 Caffeine-Free Teas for Acid Reflux Relief