Reflux Free Meal Plan for a Week

Health Writer

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.


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


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


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


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


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)


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!)


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