7-day Meal Plan For Acid Reflux

Written byListonic team

Updated on Nov 22, 2024

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!

Meal plan grocery list

Dry goods

Oatmeal

Brown rice

Quinoa

Whole grain toast

Whole grain tortilla

Chickpeas

Lentil soup

Almonds

Walnuts

Honey

Maple syrup

Ground flaxseeds

Snacks & sweets

Hummus

Carrot sticks

Mixed berries

Melon slices

Meats

Chicken breast

Turkey

Cod

Salmon

Dairy & eggs

Greek yogurt

Eggs

Almond milk

Spices & sauces

Olive oil dressing

Lemon-tahini dressing

Tzatziki

Light vinaigrette

Fish & seafood

Salmon

Cod

Fresh grocery

Bananas

Broccoli

Spinach

Mixed vegetables

Mixed greens

Cucumber

Bell peppers

Green beans

Avocado

Strawberries

Bakery

Whole grain toast

Plant based

Tofu

Chia seeds

Almond butter

Ready meals

Beef stir-fry ingredients

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

High-Fiber Foods: Whole grains, vegetables, and fruits to improve digestion and reduce symptoms.
Lean Proteins: Skinless chicken, turkey, fish, and tofu are less likely to trigger reflux.
Non-Citrus Fruits: Apples, pears, and melons are less acidic and gentler on the stomach.
Vegetables: Green beans, broccoli, asparagus, and cauliflower are low in acid.
Alkaline Foods: Foods like bananas, almonds, and lettuce can help neutralize stomach acid.
Ginger: A natural remedy for gastrointestinal discomfort and can aid in acid reduction.
Water and Herbal Teas: Non-caffeinated beverages that won’t exacerbate acid reflux symptoms.

✅Tip

Avoid spicy and acidic foods in the evening to reduce the risk of acid reflux symptoms at night.

Foods not to eat

Spicy Foods: Can trigger and worsen acid reflux symptoms.
Citrus Fruits: Oranges, lemons, and grapefruits are high in acid.
Tomatoes and Tomato-Based Products: Their acidity can cause reflux symptoms.
Fatty Foods: Fried foods, high-fat dairy, and fatty meats slow digestion and increase risk of reflux.
Garlic and Onions: While healthy, they can exacerbate reflux in some people.
Chocolate: Contains caffeine and other stimulants that can trigger reflux.
Caffeine and Alcohol: Can relax the esophageal sphincter, leading to reflux.

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Main benefits

The 7-Day Meal Plan For Acid Reflux focuses on minimizing foods that may trigger acid reflux symptoms. This plan emphasizes low-acid and non-spicy options, including lean proteins, non-citrus fruits, and non-acidic vegetables. By avoiding common triggers and incorporating alkaline foods, the plan supports individuals in managing acid reflux symptoms and promoting digestive comfort.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

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

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

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.

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

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

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⚠️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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