Easy 7-Day Acid Reflux Meal Plan With Snacks

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Key Takeaways

  • Acid reflux occurs when the lower esophageal sphincter allows stomach contents to come back up into the esophagus, often causing a painful burning sensation. 
  • Certain foods and drinks may increase symptoms of acid reflux, but the evidence on this is mixed. 
  • Focusing on your overall eating habits, like increasing your fiber intake, eating smaller, more frequent meals, and avoiding laying flat after eating, can help improve acid reflux symptoms. 

Sometimes referred to as Gastroesophageal Reflux (GER), more than half of adults will experience acid reflux at some point in their lives. Whether it occurs occasionally or all the time, acid reflux can be very uncomfortable, especially when accompanied by burning chest pain. 

Treatment for acid reflux usually involves a combination of medication and lifestyle changes, which include adjusting your eating schedule, elevating the head of your bed, quitting smoking, and limiting certain foods and drinks. 

Continue reading to learn more about managing acid reflux and for an easy seven-day acid reflux meal plan. 

Acid Reflux Basics: Getting Started

Acid reflux occurs when contents from your stomach move up into your esophagus. This movement is typically blocked by the lower esophageal sphincter (LES), where your stomach and esophagus meet. However, sometimes the LES is weakened, allowing stomach contents to come back up. 

The most common symptom of acid reflux is heartburn, a burning pain in your esophagus or throat. Some people may also experience chest pain, nausea, or difficulty swallowing. It’s normal to experience acid reflux once in a while, but when it happens all the time, it can be a sign of gastroesophageal reflux disease (GERD), which should be addressed. 

Pregnancy, elevated body weight, smoking, certain medications and foods, and hiatal hernias can contribute to acid reflux. Clinicians treat GER and GERD with medications and sometimes surgery. 

Lifestyle changes can also help improve acid reflux. Many people see an improvement in symptoms by making the following adjustments: 

  • Elevating the head of the bed.
  • Avoiding laying flat within three hours of eating. 
  • Quitting smoking.
  • Limiting or avoiding certain foods and drinks. 
  • Losing weight if body weight is elevated. 
  • Eating small, frequent meals. 

What to Eat with Acid Reflux

Some foods and beverages can increase the likelihood of experiencing acid reflux by relaxing or irritating the lower esophageal sphincter (LES). Other foods slow digestion, which causes food to sit in the stomach longer. This puts pressure on the LES, resulting in a greater chance of stomach contents coming back up. 

Examples of foods to avoid or limit for acid reflux include: 

  • Coffee. 
  • Caffeine. 
  • High-fat foods, especially those that are greasy or fried. 
  • Mint. 
  • Spicy foods.
  • Acidic foods, especially citrus and tomatoes. 
  • Alcohol. 
  • Chocolate. 
  • Sugary foods.
  • Carbonated beverages. 

Though some people choose to eliminate all possible triggers from their diet, there is limited evidence regarding the effectiveness of this approach. Not everyone will experience symptoms with all of these foods, and some people notice other food triggers. 

One option is to keep a food and symptom log to record what you ate before experiencing acid reflux. This can be a helpful way to identify your personal food or beverage triggers. 

Eating Patterns

Research on eating patterns has found that people with high-fiber diets experience fewer acid reflux symptoms than those with low-fiber diets. Diets higher in fat and simple sugar intake may increase heartburn symptoms. 

Evidence suggests that a Mediterranean-style eating pattern may benefit people with GERD because it’s high in fiber from whole grains, fruits, and vegetables. It also tends to limit greasy and fried foods. 

Overall, the research on food triggers for acid reflux is mixed. Speaking with a registered dietitian to identify possible dietary changes to improve your acid reflux can be helpful. 

Consider booking a consultation with a dietitian through Nourish for easy access to evidence-based information about acid reflux. 

Meal Plan for Acid Reflux

Below is a seven-day acid reflux meal plan that excludes common trigger foods and is high in fiber. It includes recommendations for leftovers and meal preparation to minimize your cooking time. 

Treating acid reflux often requires a combination of medication and lifestyle changes. This meal plan is not a replacement for medical care. It’s best to consult with a registered dietitian before making any major dietary changes and for guidance on portion sizes.  

Day 1

  • Breakfast: Cinnamon blueberry baked oatmeal topped with chopped pecans; Bake in a casserole dish for leftovers.
  • Lunch: Mason jar salad (romaine, shredded carrots, cucumber, edamame, green onions, quinoa, and shredded chicken with a sesame dressing); Make two jars for leftovers on Day 2. 
  • Dinner: Burrito bowl with pinto beans, brown rice, lean ground beef with mild taco seasoning, and cheese; Make enough for Day 2 dinner. 
  • Snacks: Apple with peanut butter; Avocado toast.

Day 2

  • Breakfast: Leftover baked oatmeal. 
  • Lunch: Leftover Mason jar salad. 
  • Dinner: Use leftover burrito bowl ingredients to make tacos with corn tortillas. 
  • Snacks: Low-sugar Greek yogurt with blueberries; Hummus with carrots.

Day 3

  • Breakfast: Leftover baked oatmeal; Freeze any remaining leftovers for next week. 
  • Lunch: Turkey and cheese sandwich on whole wheat bread with a side of watermelon and sugar snap peas. 
  • Dinner: Herb-baked chicken with roasted asparagus over wild rice; Make enough for Day 4 lunch. 
  • Snacks: Trail mix with nuts and dried fruit; Rice cakes with peanut butter.

Day 4

  • Breakfast: Whole grain toast with peanut butter and banana slices. 
  • Lunch: Leftover baked chicken with roasted asparagus and wild rice. 
  • Dinner: Turkey chili; Make enough for Day 5 lunch. 
  • Snacks: Whole grain crackers and a cheese stick; Avocado toast.

Day 5

  • Breakfast: Yogurt parfait (layer low-sugar Greek yogurt with fresh or frozen berries in two containers so you have leftovers for Day 6. When ready to eat, top with low-sugar granola and sliced almonds). 
  • Lunch: Leftover turkey chili. 
  • Dinner: Stir fry with tofu, green beans, and soba noodles; Make enough for Day 6 dinner. 
  • Snacks: Hummus with mini bell peppers; Apple with peanut butter.

Day 6

  • Breakfast: Leftover yogurt parfait. 
  • Lunch: Protein snack plate with cheese, crackers, hummus, carrot sticks, and an orange.
  • Dinner: Leftover stir fry. 
  • Snacks: Low-sugar Greek yogurt with banana slices; Trail mix with nuts and dried fruit.

Day 7

  • Breakfast: Breakfast hash with eggs, potatoes, broccoli, spinach, and mushrooms; Utilize leftovers for next week. 
  • Lunch: Veggie sandwich on whole wheat bread with hummus, cucumber, greens, and red onions. 
  • Dinner: Baked ginger salmon served with roasted broccoli and brown rice.
  • Snacks: Low-sugar granola bar; Whole grain crackers and a cheese stick.

Tips for Meal Preparation

Research shows that eating smaller, more frequent meals helps reduce the frequency of acid reflux. If you commonly eat two to three large meals daily with no snacks, it can be helpful to space your food intake evenly throughout the day. 

When your stomach is overly full, the contents can put pressure on the lower esophageal sphincter, causing it to relax and allow food to come back up into the esophagus. In addition to eating smaller meals and adding snacks, it’s also beneficial to listen to your fullness cues and stop eating before becoming overly full. 

Eating late at night can increase the production of stomach acid, which can contribute to acid reflux. In addition, if you eat shortly before going to bed, lying flat can also exacerbate symptoms. 

You can reduce acid reflux symptoms by planning weekly meals and snacks. If you have plenty of snack options available throughout the day, it makes it easier to eat small, frequent meals and avoid overeating. 


Many medical and lifestyle factors, including certain foods and beverages, can trigger acid reflux. Foods that are high-fat, spicy, or acidic can contribute to heartburn symptoms. Caffeinated, alcoholic, or carbonated drinks may also cause symptoms. 

Though elimination diets are commonly recommended for acid reflux, research on the effectiveness of these is limited. It may be helpful to focus on an overall eating pattern high in fiber, like the Mediterranean diet. 

Managing Acid Reflux with a Dietitian

For an individualized plan to reduce food-related triggers for your acid reflux, consider scheduling an appointment with a registered dietitian through Nourish. Visits are conducted online and are covered by most insurance plans. 

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