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7-day Meal Plan For Acid Reflux

Battling acid reflux and need a soothing diet? Our 7-day meal plan for acid reflux aims to alleviate discomfort. We'll guide you through reflux-friendly meals and show you how to create a shopping list that's easy on your stomach. Let's eat for comfort and health!

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Meal plan grocery list

Oatmeal

Bananas

Ground flaxseeds

Grilled chicken breast

Broccoli

Brown rice

Baked salmon

Quinoa

Roasted asparagus

Greek yogurt

Honey

Scrambled eggs

Spinach

Whole grain toast

Turkey

Avocado

Whole grain tortilla

Tofu

Mixed vegetables

Almonds

Mixed berries

Olive oil dressing

Grilled cod

Roasted zucchini

Banana

Smoothie ingredients (banana, almond milk, protein powder)

Lentil soup

Mixed greens

Grilled shrimp

Cucumber

Carrot sticks

Hummus

Chia pudding ingredients (almond milk, strawberries)

Chickpeas

Bell peppers

Lemon-tahini dressing

Beef stir-fry ingredients (variety of vegetables, brown rice)

Maple syrup

Almond butter

Portobello mushrooms

Sliced cucumber

Tzatziki

Overnight oats ingredients (almond milk, chia seeds, blueberries)

Walnuts

Grilled salmon

Light vinaigrette

Baked chicken breast

Roasted sweet potatoes

Green beans

Melon slices

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Meal plan overview

Battling acid reflux? Our 7-day meal plan for acid reflux aims to alleviate discomfort. It includes reflux-friendly meals that avoid common triggers like spicy and fatty foods.

This plan is about eating well without the discomfort, ensuring each meal is gentle on your stomach.

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Foods to eat

Other

✅ Tip

Other

Foods not to eat

Include a balance of protein, healthy fats, and complex carbs to maintain energy levels throughout the afternoon and support your healthy diet.

Main benefits

Other

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Managing acid reflux involves choosing foods that are gentle on the stomach and avoiding triggers. Here are some beneficial alternatives:

  • Replace oatmeal with steel-cut oats for a lower glycemic option that is easier on the stomach.
  • Instead of Greek yogurt, try coconut yogurt for a dairy-free, soothing alternative.
  • Switch grilled chicken breast with baked tofu for a gentle, plant-based protein.
  • Use quinoa instead of brown rice to reduce carbohydrate load and improve digestion.
  • Substitute lemon-tahini dressing with olive oil and apple cider vinegar for a mild, reflux-friendly dressing.

How to budget on this meal plan

To budget this acid reflux-friendly meal plan, prioritize buying whole foods in bulk, like brown rice, oats, and quinoa. Choose seasonal fruits and vegetables for cost-effectiveness and freshness. Consider purchasing larger cuts of meat and poultry to portion and freeze for later use. Utilize versatile ingredients across multiple meals, like chicken, salmon, and mixed vegetables. Opt for homemade versions of items like hummus, dressings, and smoothies to save money. Buying nuts, seeds, and legumes in bulk can also reduce costs. Plan meals to ensure all purchased ingredients are used, minimizing waste.

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Extra tips

Any healthy snack ideas?

Snacks that are easy on the stomach for those with Acid Reflux:

  • Banana or melon slices
  • Oatmeal with almond milk
  • Grilled chicken strips
  • Rice cakes
  • Baked potato with a small amount of butter
  • Carrots and cucumber slices
  • Ginger tea

What should I drink on this meal plan?

Acid reflux diets require beverages that are gentle on the stomach. Herbal teas, particularly ginger and chamomile, can soothe the digestive tract. Almond milk is a non-acidic, calcium-rich alternative to dairy. Coconut water is a refreshing choice that is less acidic than most juices. Water, especially slightly warm or at room temperature, helps with digestion and acid reduction.

How to get even more nutrients?

Managing acid reflux involves avoiding foods and drinks that trigger symptoms. Reduce intake of spicy foods, chocolate, caffeine, and acidic foods like tomatoes and citrus. Instead, opt for bland, non-acidic foods such as oatmeal, bananas, melons, and lean proteins like turkey or chicken. Avoid eating large meals and try to eat smaller, more frequent meals to prevent overloading the stomach.

Meal plan suggestion

7-Day Meal Plan for Acid Reflux

Day 1

  • Breakfast: Oatmeal with sliced bananas and a sprinkle of ground flaxseeds
  • Lunch: Grilled chicken breast with a side of steamed broccoli and brown rice
  • Dinner: Baked salmon with quinoa and roasted asparagus
  • Snack: Greek yogurt with honey

Calories: 1850  Fat: 60g  Carbs: 210g  Protein: 120g

Day 2

  • Breakfast: Scrambled eggs with spinach and whole grain toast
  • Lunch: Turkey and avocado wrap with whole grain tortilla
  • Dinner: Stir-fried tofu with mixed vegetables and brown rice
  • Snack: Almonds

Calories: 1800  Fat: 65g  Carbs: 200g  Protein: 110g

Day 3

  • Breakfast: Greek yogurt with mixed berries and a drizzle of honey
  • Lunch: Spinach and kale salad with grilled chicken and olive oil dressing
  • Dinner: Baked cod with roasted zucchini and quinoa
  • Snack: Banana

Calories: 1850  Fat: 58g  Carbs: 215g  Protein: 115g

Day 4

  • Breakfast: Smoothie with banana, almond milk, and a scoop of protein powder
  • Lunch: Lentil soup with a side of mixed greens
  • Dinner: Grilled shrimp with a quinoa and cucumber salad
  • Snack: Carrot sticks with hummus

Calories: 1800  Fat: 60g  Carbs: 205g  Protein: 110g

Day 5

  • Breakfast: Chia pudding with almond milk and sliced strawberries
  • Lunch: Quinoa salad with chickpeas, bell peppers, and lemon-tahini dressing
  • Dinner: Beef stir-fry with a variety of vegetables and brown rice
  • Snack: Greek yogurt with a drizzle of maple syrup

Calories: 1900  Fat: 65g  Carbs: 220g  Protein: 120g

Day 6

  • Breakfast: Whole grain toast with almond butter and sliced banana
  • Lunch: Hummus and vegetable wrap with whole grain tortilla
  • Dinner: Grilled portobello mushrooms with asparagus and brown rice
  • Snack: Sliced cucumber with tzatziki

Calories: 1850  Fat: 63g  Carbs: 215g  Protein: 115g

Day 7

  • Breakfast: Overnight oats with almond milk, chia seeds, and blueberries
  • Lunch: Spinach and walnut salad with grilled salmon and a light vinaigrette
  • Dinner: Baked chicken breast with roasted sweet potatoes and green beans
  • Snack: Melon slices

Calories: 1900  Fat: 62g  Carbs: 225g  Protein: 120g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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