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

Baked chicken thighs over rice.
Baked chicken thighs over rice / iStock

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

Turkey and avocado wrap.
Turkey and avocado wrap. / iStock

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

Eggs and turkey bacon.
Eggs and turkey bacon. / iStock

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

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

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)

Honey glazed salmon with rice.
Honey glazed salmon with rice. / iStock

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!)

Apple slices and peanut butter.
Apple slices and peanut butter. / iStock

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

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Tracyshealthyliving.com. Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.