7-Day GERD Diet Meal Plan, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Is GreatFAQsWhat Is GERD?Food to EatFoods to AvoidMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7FAQs

In This ArticleView All

View All

In This Article

Why This Is Great

FAQs

What Is GERD?

Food to Eat

Foods to Avoid

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto:Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia BaylessAbout 20% of U.S. adults struggle with gastroesophageal reflux disease (GERD), according to 2023 research published inCureus.Often referred to as heartburn or reflux, the symptoms of GERD can be quite uncomfortable and disruptive. Though people struggling with GERD or heartburn should consult their primary medical provider, some lifestyle changes and food choices may help improve GERD symptoms. In this plan, we map out a week of meals and snacks that include foods linked toimproving acid refluxand limit foods that may worsen symptoms. According to a 2021 study published inVisceral Medicine,weight loss has been shown to decrease GERD symptoms in people with obesity.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouThis 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.What Is GERD?According to theAmerican College of Gastroenterology, GERD is a chronic condition in which stomach contents, like acid, flow up into the esophagus. Symptoms can be painful and result in esophageal damage if left untreated. Though nearly everyone will experience the occasional feeling of acid reflux or heartburn at some point, GERD is defined as having frequent and chronic symptoms that occur at least twice per week. Though GERD is often called heartburn or acid reflux, these terms actually have very different meanings. GERD refers to the chronic condition, while heartburn is a symptom of GERD, and acid reflux is a cause of GERD.GERD Symptoms:Heartburn, or a burning sensation in the chest, that is usually worse after eating or when lying downSour/acidic taste in the mouthCoughingInflammation of the vocal cords (laryngitis)Trouble swallowingFeeling of a lump in the throatFoods to Eat with GERDFoods that tend not to trigger GERD symptoms include:Oats and oatmealWhole grainsNon-citrus fruits, like melon, pears and bananasVegetables, especially leafy greensLean proteins, including seafoodFennelHealthy fats, such as olive oil, avocado, nuts and seedsLow-fat dairy products, like yogurt and kefir, for those without lactose intoleranceWhile certain foods might help decrease GERD symptoms, changing how you eat plays just as big of a role. Behavioral strategies to reduce GERD symptoms include:Eat smaller meals.Avoid eating 2 to 3 hours before bedtime and avoid lying down after eating.Sleep with your head elevated.Maintain a healthy weight.Limit or avoid alcohol and smoking.Avoid tight-fitting clothes, as this can exacerbate symptoms.Foods to AvoidWhile GERD triggers can vary from person to person, common foods that make symptoms worse include:Tomatoes and tomato sauceGarlic and onions, especially when rawCitrus fruits, such as oranges, lemons and limesAcidic fruits, like pineappleChocolateCaffeineAlcoholSpicy foodsHigh-fat foods in large amountsLarge mealsHow to Meal-Prep Your Week of MealsMakeChicken & Kale Soupto have for lunch on Days 2 through 5.Day 1Carson DowningBreakfast (310 calories)1 serving10-Minute Spinach Omelet1 cup cantaloupe, cubedA.M. Snack (131 calories)1 large pearLunch (348 calories)1 servingWhite Bean & Avocado Toast¾ cup low-fat plain Greek yogurt¼ cup blueberriesP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (503 calories)1 servingSimple Grilled Salmon & Vegetables1 cup cooked quinoaDaily Totals:1,498 calories, 89g protein, 66g fat, 154g carbohydrate, 34g fiber, 1,250mg sodiumMake it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast, 1/4 cup chopped walnuts to lunch and 1 plum to P.M. snack.Day 2photography / Caitlin bensel, Food Styling / Emily Nabors HallBreakfast (384 calories)1 servingOld-Fashioned Oatmeal½ cup blueberries¼ cup chopped walnutsA.M. Snack (200 calories)1 cup edamame, in podsLunch (376 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesDinner (352 calories)1 servingOne-Pan Chicken & Asparagus BakeDaily Totals:1,494 calories, 104g protein, 52g fat, 134g carbohydrate, 34g fiber, 1,416mg sodiumMake it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 plum to A.M. snack, 1 cup low-fat plain kefir to lunch and 1/4 cup chopped walnuts to P.M. snack.Day 3Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleBreakfast (384 calories)1 servingOld-Fashioned Oatmeal½ cup blueberries¼ cup chopped walnutsA.M. Snack (100 calories)½ cup edamame, in podsLunch (376 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesDinner (467 calories)1 servingGreen Goddess Ricotta Pasta2 cups mixed greens1 servingGreek Salad DressingDaily Totals:1,509 calories, 88g protein, 57g fat, 174g carbohydrate, 33g fiber, 1,444mg sodiumMake it 2,000 calories:Increase to 1 1/2 cups edamame in pods at A.M. snack, add 2 Tbsp. natural peanut butter to banana at lunch, plus add 2 Tbsp. sliced almonds to P.M. snack.Day 4Breakfast (319 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries¼ cup sliced almondsA.M. Snack (131 calories)1 large pearLunch (376 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (116 calories)15 unsalted dry-roasted almondsDinner (573 calories)1 servingTurkey Burgers with Spinach, Feta & Tzatziki1 servingCrispy Oven-Baked FriesDaily Totals:1,516 calories, 94g protein, 56g fat, 174g carbohydrate, 32g fiber, 1,519mg sodiumMake it 2,000 calories:Add 1 servingKale & Banana Smoothieto A.M. snack and add 2 Tbsp. peanut butter to the banana at lunch.Day 5Fred HardyBreakfast (384 calories)1 servingOld-Fashioned Oatmeal½ cup blueberries¼ cup chopped walnutsA.M. Snack (6 calories)⅓ cup sliced cucumberPinch of salt and pepperLunch (376 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesDinner (572 calories)1 servingVegetarian Protein BowlDaily Totals:1,520 calories, 77g protein, 56g fat, 191g carbohydrate, 33g fiber, 1,654mg sodiumMake it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast and add 2 Tbsp. peanut butter to the banana at lunch.Day 6Breakfast (319 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries¼ cup sliced almondsA.M. Snack (131 calories)1 large pearLunch (421 calories)1 servingRainbow Veggie Wraps1 plumP.M. Snack (196 calories)20 unsalted dry-roasted almonds½ cup blueberriesDinner (440 calories)1 servingGrilled Fennel-Rubbed Pork Chops & Apricots1 servingArugula & Potato Salad with HerbsDaily Totals:1,507 calories, 78g protein, 69g fat, 153g carbohydrate, 29g fiber, 1,807mg sodiumMake it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 1/2 cups edamame, in pods, to A.M. snack.Day 7Breakfast (310 calories)1 serving10-Minute Spinach Omelet1 cup cubed cantaloupeA.M. Snack (200 calories)1 cup edamame, in podsLunch (421 calories)1 servingRainbow Veggie Wraps1 plumP.M. Snack (21 calories)¼ cup blueberriesDinner (552 calories)1 servingProvençal Baked Fish with Roasted Potatoes & Mushrooms1 servingBasic Green Salad with Vinaigrette½ an avocado, slicedDaily Totals:1,504 calories, 76g protein, 79g fat, 125g carbohydrate, 31g fiber, 1,570mg sodiumMake it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Frequently Asked QuestionsNo foods can heal GERD, but there are certain foods, like lean protein and non-citrus fruits, that are less likely to trigger symptoms. Often, treating GERD requires a combination of strategies, including taking medication, limiting trigger foods and making behavioral changes, such as eating smaller meals.When choosing a healthy dinner for GERD, opt for meals without common trigger foods, like tomato sauce or raw garlic and onion. Consider a tomato-free dish, likeSuper Green Pasta, and remember to eat dinner on the earlier side. Ideally, avoid eating 2 to 3 hours before bedtime.Choose a lunch that contains little or no common GERD triggers. Because eating too fast can make symptoms worse, it’s often helpful to choose a lunch that is hard to eat very quickly.Soupis a great option, plus it’s easy to make ahead for busy weeks.Peanut butter is a fine option for most people with acid reflux. Because eating higher-fat foods in large amounts can increase GERD symptoms for some people, stick to 1 or 2 tablespoons of peanut or nut butters at a time.Rotisserie chickenis a great quick and easy protein. It’s a fine option for people with GERD; just limit the amount of chicken skin, as it’s higher in fat and may increase symptoms if eaten in large amounts.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Photo:Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

Overhead view of a bowl of Chicken & Kale Soup recipe

Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless

About 20% of U.S. adults struggle with gastroesophageal reflux disease (GERD), according to 2023 research published inCureus.Often referred to as heartburn or reflux, the symptoms of GERD can be quite uncomfortable and disruptive. Though people struggling with GERD or heartburn should consult their primary medical provider, some lifestyle changes and food choices may help improve GERD symptoms. In this plan, we map out a week of meals and snacks that include foods linked toimproving acid refluxand limit foods that may worsen symptoms. According to a 2021 study published inVisceral Medicine,weight loss has been shown to decrease GERD symptoms in people with obesity.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.Why This Meal Plan Is Great for YouThis 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.What Is GERD?According to theAmerican College of Gastroenterology, GERD is a chronic condition in which stomach contents, like acid, flow up into the esophagus. Symptoms can be painful and result in esophageal damage if left untreated. Though nearly everyone will experience the occasional feeling of acid reflux or heartburn at some point, GERD is defined as having frequent and chronic symptoms that occur at least twice per week. Though GERD is often called heartburn or acid reflux, these terms actually have very different meanings. GERD refers to the chronic condition, while heartburn is a symptom of GERD, and acid reflux is a cause of GERD.GERD Symptoms:Heartburn, or a burning sensation in the chest, that is usually worse after eating or when lying downSour/acidic taste in the mouthCoughingInflammation of the vocal cords (laryngitis)Trouble swallowingFeeling of a lump in the throatFoods to Eat with GERDFoods that tend not to trigger GERD symptoms include:Oats and oatmealWhole grainsNon-citrus fruits, like melon, pears and bananasVegetables, especially leafy greensLean proteins, including seafoodFennelHealthy fats, such as olive oil, avocado, nuts and seedsLow-fat dairy products, like yogurt and kefir, for those without lactose intoleranceWhile certain foods might help decrease GERD symptoms, changing how you eat plays just as big of a role. Behavioral strategies to reduce GERD symptoms include:Eat smaller meals.Avoid eating 2 to 3 hours before bedtime and avoid lying down after eating.Sleep with your head elevated.Maintain a healthy weight.Limit or avoid alcohol and smoking.Avoid tight-fitting clothes, as this can exacerbate symptoms.Foods to AvoidWhile GERD triggers can vary from person to person, common foods that make symptoms worse include:Tomatoes and tomato sauceGarlic and onions, especially when rawCitrus fruits, such as oranges, lemons and limesAcidic fruits, like pineappleChocolateCaffeineAlcoholSpicy foodsHigh-fat foods in large amountsLarge mealsHow to Meal-Prep Your Week of MealsMakeChicken & Kale Soupto have for lunch on Days 2 through 5.Day 1Carson DowningBreakfast (310 calories)1 serving10-Minute Spinach Omelet1 cup cantaloupe, cubedA.M. Snack (131 calories)1 large pearLunch (348 calories)1 servingWhite Bean & Avocado Toast¾ cup low-fat plain Greek yogurt¼ cup blueberriesP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (503 calories)1 servingSimple Grilled Salmon & Vegetables1 cup cooked quinoaDaily Totals:1,498 calories, 89g protein, 66g fat, 154g carbohydrate, 34g fiber, 1,250mg sodiumMake it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast, 1/4 cup chopped walnuts to lunch and 1 plum to P.M. snack.Day 2photography / Caitlin bensel, Food Styling / Emily Nabors HallBreakfast (384 calories)1 servingOld-Fashioned Oatmeal½ cup blueberries¼ cup chopped walnutsA.M. Snack (200 calories)1 cup edamame, in podsLunch (376 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesDinner (352 calories)1 servingOne-Pan Chicken & Asparagus BakeDaily Totals:1,494 calories, 104g protein, 52g fat, 134g carbohydrate, 34g fiber, 1,416mg sodiumMake it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 plum to A.M. snack, 1 cup low-fat plain kefir to lunch and 1/4 cup chopped walnuts to P.M. snack.Day 3Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleBreakfast (384 calories)1 servingOld-Fashioned Oatmeal½ cup blueberries¼ cup chopped walnutsA.M. Snack (100 calories)½ cup edamame, in podsLunch (376 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesDinner (467 calories)1 servingGreen Goddess Ricotta Pasta2 cups mixed greens1 servingGreek Salad DressingDaily Totals:1,509 calories, 88g protein, 57g fat, 174g carbohydrate, 33g fiber, 1,444mg sodiumMake it 2,000 calories:Increase to 1 1/2 cups edamame in pods at A.M. snack, add 2 Tbsp. natural peanut butter to banana at lunch, plus add 2 Tbsp. sliced almonds to P.M. snack.Day 4Breakfast (319 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries¼ cup sliced almondsA.M. Snack (131 calories)1 large pearLunch (376 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (116 calories)15 unsalted dry-roasted almondsDinner (573 calories)1 servingTurkey Burgers with Spinach, Feta & Tzatziki1 servingCrispy Oven-Baked FriesDaily Totals:1,516 calories, 94g protein, 56g fat, 174g carbohydrate, 32g fiber, 1,519mg sodiumMake it 2,000 calories:Add 1 servingKale & Banana Smoothieto A.M. snack and add 2 Tbsp. peanut butter to the banana at lunch.Day 5Fred HardyBreakfast (384 calories)1 servingOld-Fashioned Oatmeal½ cup blueberries¼ cup chopped walnutsA.M. Snack (6 calories)⅓ cup sliced cucumberPinch of salt and pepperLunch (376 calories)1 servingChicken & Kale Soup1 medium bananaP.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesDinner (572 calories)1 servingVegetarian Protein BowlDaily Totals:1,520 calories, 77g protein, 56g fat, 191g carbohydrate, 33g fiber, 1,654mg sodiumMake it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast and add 2 Tbsp. peanut butter to the banana at lunch.Day 6Breakfast (319 calories)1 cup low-fat plain Greek yogurt⅓ cup blackberries¼ cup sliced almondsA.M. Snack (131 calories)1 large pearLunch (421 calories)1 servingRainbow Veggie Wraps1 plumP.M. Snack (196 calories)20 unsalted dry-roasted almonds½ cup blueberriesDinner (440 calories)1 servingGrilled Fennel-Rubbed Pork Chops & Apricots1 servingArugula & Potato Salad with HerbsDaily Totals:1,507 calories, 78g protein, 69g fat, 153g carbohydrate, 29g fiber, 1,807mg sodiumMake it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 1/2 cups edamame, in pods, to A.M. snack.Day 7Breakfast (310 calories)1 serving10-Minute Spinach Omelet1 cup cubed cantaloupeA.M. Snack (200 calories)1 cup edamame, in podsLunch (421 calories)1 servingRainbow Veggie Wraps1 plumP.M. Snack (21 calories)¼ cup blueberriesDinner (552 calories)1 servingProvençal Baked Fish with Roasted Potatoes & Mushrooms1 servingBasic Green Salad with Vinaigrette½ an avocado, slicedDaily Totals:1,504 calories, 76g protein, 79g fat, 125g carbohydrate, 31g fiber, 1,570mg sodiumMake it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.Frequently Asked QuestionsNo foods can heal GERD, but there are certain foods, like lean protein and non-citrus fruits, that are less likely to trigger symptoms. Often, treating GERD requires a combination of strategies, including taking medication, limiting trigger foods and making behavioral changes, such as eating smaller meals.When choosing a healthy dinner for GERD, opt for meals without common trigger foods, like tomato sauce or raw garlic and onion. Consider a tomato-free dish, likeSuper Green Pasta, and remember to eat dinner on the earlier side. Ideally, avoid eating 2 to 3 hours before bedtime.Choose a lunch that contains little or no common GERD triggers. Because eating too fast can make symptoms worse, it’s often helpful to choose a lunch that is hard to eat very quickly.Soupis a great option, plus it’s easy to make ahead for busy weeks.Peanut butter is a fine option for most people with acid reflux. Because eating higher-fat foods in large amounts can increase GERD symptoms for some people, stick to 1 or 2 tablespoons of peanut or nut butters at a time.Rotisserie chickenis a great quick and easy protein. It’s a fine option for people with GERD; just limit the amount of chicken skin, as it’s higher in fat and may increase symptoms if eaten in large amounts.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Why This Meal Plan Is Great for You

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Frequently Asked Questions

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

According to theAmerican College of Gastroenterology, GERD is a chronic condition in which stomach contents, like acid, flow up into the esophagus. Symptoms can be painful and result in esophageal damage if left untreated. Though nearly everyone will experience the occasional feeling of acid reflux or heartburn at some point, GERD is defined as having frequent and chronic symptoms that occur at least twice per week. Though GERD is often called heartburn or acid reflux, these terms actually have very different meanings. GERD refers to the chronic condition, while heartburn is a symptom of GERD, and acid reflux is a cause of GERD.

GERD Symptoms:

Foods to Eat with GERD

Foods that tend not to trigger GERD symptoms include:

While certain foods might help decrease GERD symptoms, changing how you eat plays just as big of a role. Behavioral strategies to reduce GERD symptoms include:

While GERD triggers can vary from person to person, common foods that make symptoms worse include:

How to Meal-Prep Your Week of Meals

Carson Downing

10-Minute Spinach Omelet

Breakfast (310 calories)

A.M. Snack (131 calories)

Lunch (348 calories)

P.M. Snack (206 calories)

Dinner (503 calories)

Daily Totals:1,498 calories, 89g protein, 66g fat, 154g carbohydrate, 34g fiber, 1,250mg sodium

Make it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast, 1/4 cup chopped walnuts to lunch and 1 plum to P.M. snack.

photography / Caitlin bensel, Food Styling / Emily Nabors Hall

One-Pan Chicken & Asparagus Bake

Breakfast (384 calories)

A.M. Snack (200 calories)

Lunch (376 calories)

P.M. Snack (182 calories)

Dinner (352 calories)

Daily Totals:1,494 calories, 104g protein, 52g fat, 134g carbohydrate, 34g fiber, 1,416mg sodium

Make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, 1 plum to A.M. snack, 1 cup low-fat plain kefir to lunch and 1/4 cup chopped walnuts to P.M. snack.

Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle

a recipe photo of the Green Goddess Ricotta Pasta

A.M. Snack (100 calories)

Dinner (467 calories)

Daily Totals:1,509 calories, 88g protein, 57g fat, 174g carbohydrate, 33g fiber, 1,444mg sodium

Make it 2,000 calories:Increase to 1 1/2 cups edamame in pods at A.M. snack, add 2 Tbsp. natural peanut butter to banana at lunch, plus add 2 Tbsp. sliced almonds to P.M. snack.

Greek Turkey Burgers with Spinach, Feta & Tzatziki

Breakfast (319 calories)

P.M. Snack (116 calories)

Dinner (573 calories)

Daily Totals:1,516 calories, 94g protein, 56g fat, 174g carbohydrate, 32g fiber, 1,519mg sodium

Make it 2,000 calories:Add 1 servingKale & Banana Smoothieto A.M. snack and add 2 Tbsp. peanut butter to the banana at lunch.

Fred Hardy

vegetarian protein bowl

A.M. Snack (6 calories)

Dinner (572 calories)

Daily Totals:1,520 calories, 77g protein, 56g fat, 191g carbohydrate, 33g fiber, 1,654mg sodium

Make it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast and add 2 Tbsp. peanut butter to the banana at lunch.

Lunch (421 calories)

P.M. Snack (196 calories)

Dinner (440 calories)

Daily Totals:1,507 calories, 78g protein, 69g fat, 153g carbohydrate, 29g fiber, 1,807mg sodium

Make it 2,000 calories:Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 1/2 cups edamame, in pods, to A.M. snack.

P.M. Snack (21 calories)

Dinner (552 calories)

Daily Totals:1,504 calories, 76g protein, 79g fat, 125g carbohydrate, 31g fiber, 1,570mg sodium

Make it 2,000 calories:Add 1 servingKale & Banana Smoothieto breakfast and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Frequently Asked QuestionsNo foods can heal GERD, but there are certain foods, like lean protein and non-citrus fruits, that are less likely to trigger symptoms. Often, treating GERD requires a combination of strategies, including taking medication, limiting trigger foods and making behavioral changes, such as eating smaller meals.When choosing a healthy dinner for GERD, opt for meals without common trigger foods, like tomato sauce or raw garlic and onion. Consider a tomato-free dish, likeSuper Green Pasta, and remember to eat dinner on the earlier side. Ideally, avoid eating 2 to 3 hours before bedtime.Choose a lunch that contains little or no common GERD triggers. Because eating too fast can make symptoms worse, it’s often helpful to choose a lunch that is hard to eat very quickly.Soupis a great option, plus it’s easy to make ahead for busy weeks.Peanut butter is a fine option for most people with acid reflux. Because eating higher-fat foods in large amounts can increase GERD symptoms for some people, stick to 1 or 2 tablespoons of peanut or nut butters at a time.Rotisserie chickenis a great quick and easy protein. It’s a fine option for people with GERD; just limit the amount of chicken skin, as it’s higher in fat and may increase symptoms if eaten in large amounts.

No foods can heal GERD, but there are certain foods, like lean protein and non-citrus fruits, that are less likely to trigger symptoms. Often, treating GERD requires a combination of strategies, including taking medication, limiting trigger foods and making behavioral changes, such as eating smaller meals.

When choosing a healthy dinner for GERD, opt for meals without common trigger foods, like tomato sauce or raw garlic and onion. Consider a tomato-free dish, likeSuper Green Pasta, and remember to eat dinner on the earlier side. Ideally, avoid eating 2 to 3 hours before bedtime.

Choose a lunch that contains little or no common GERD triggers. Because eating too fast can make symptoms worse, it’s often helpful to choose a lunch that is hard to eat very quickly.Soupis a great option, plus it’s easy to make ahead for busy weeks.

Peanut butter is a fine option for most people with acid reflux. Because eating higher-fat foods in large amounts can increase GERD symptoms for some people, stick to 1 or 2 tablespoons of peanut or nut butters at a time.

Rotisserie chickenis a great quick and easy protein. It’s a fine option for people with GERD; just limit the amount of chicken skin, as it’s higher in fat and may increase symptoms if eaten in large amounts.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!

SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

How We Create Meal Plans#

Why This Meal Plan Is Great for You#

Frequently Asked Questions#

GERD Symptoms:#

Foods to Eat with GERD#

How to Meal-Prep Your Week of Meals#

Breakfast (310 calories)#

A.M. Snack (131 calories)#

Lunch (348 calories)#

P.M. Snack (206 calories)#

Dinner (503 calories)#

Breakfast (384 calories)#

A.M. Snack (200 calories)#

Lunch (376 calories)#

P.M. Snack (182 calories)#

Dinner (352 calories)#

A.M. Snack (100 calories)#

Dinner (467 calories)#

Breakfast (319 calories)#

P.M. Snack (116 calories)#

Dinner (573 calories)#

A.M. Snack (6 calories)#

Dinner (572 calories)#

Lunch (421 calories)#

P.M. Snack (196 calories)#

Dinner (440 calories)#

P.M. Snack (21 calories)#

Dinner (552 calories)#