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

About 20% of U.S. adults struggle with gastroesophageal reflux disease (GERD), according to 2023 research published in Cureus. 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 to improving acid reflux and limit foods that may worsen symptoms. According to a 2021 study published in Visceral Medicine, weight loss has been shown to decrease GERD symptoms in people with obesity.

Why This Meal Plan Is Great for You

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie 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.

What is GERD?

According to the American 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 down
• Sour/acidic taste in the mouth
• Coughing
• Inflammation of the vocal cords (laryngitis)
• Trouble swallowing
• Feeling of a lump in the throat

Foods to Eat with GERD

Foods that tend not to trigger GERD symptoms include:

• Oats and oatmeal
• Whole grains
• Non-citrus fruits, like melon, pears and bananas
• Vegetables, especially leafy greens
• Lean proteins, including seafood
• Fennel
• Healthy fats, such as olive oil, avocado, nuts and seeds
• Low-fat dairy products, like yogurt and kefir, for those without lactose intolerance

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:

• Eat smaller meals
• Avoid eating two to three 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 Avoid

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

• Tomatoes and tomato sauce
• Garlic and onions, especially when raw
• Citrus fruits, such as oranges, lemons and limes
• Acidic fruits, like pineapple
• Chocolate
• Caffeine
• Alcohol
• Spicy foods
• High-fat foods in large amounts
• Large meals

How to Meal-Prep Your Week of Meals

1. Make Chicken & Kale Soup to have for lunch on Days 2 through 5.

Day 1

Breakfast (310 calories)

• 1 serving 10-Minute Spinach Omelet
• 1 cup cantaloupe, cubed

A.M. Snack (131 calories)

• 1 large pear

Lunch (348 calories)

• 1 serving White Bean & Avocado Toast
• ¾ cup low-fat plain Greek yogurt
• ¼ cup blueberries

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (503 calories)

• 1 serving Simple Grilled Salmon & Vegetables
• 1 cup cooked quinoa

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

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

Day 2

Breakfast (384 calories)

• 1 serving Old-Fashioned Oatmeal
• ½ cup blueberries
• ¼ cup chopped walnuts

A.M. Snack (200 calories)

• 1 cup edamame, in pods

Lunch (376 calories)

• 1 serving Chicken & Kale Soup
• 1 medium banana

P.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries

Dinner (352 calories)

• 1 serving One-Pan Chicken & Asparagus Bake

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.

Day 3

Breakfast (384 calories)

• 1 serving Old-Fashioned Oatmeal
• ½ cup blueberries
• ¼ cup chopped walnuts

A.M. Snack (100 calories)

• ½ cup edamame, in pods

Lunch (376 calories)

• 1 serving Chicken & Kale Soup
• 1 medium banana

P.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries

Dinner (467 calories)

• 1 serving Green Goddess Ricotta Pasta
• 2 cups mixed greens
• 1 serving Greek Salad Dressing

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.

Day 4

Breakfast (319 calories)

• 1 cup low-fat plain Greek yogurt
• ⅓ cup blackberries
• ¼ cup sliced almonds

A.M. Snack (131 calories)

• 1 large pear

Lunch (376 calories)

• 1 serving Chicken & Kale Soup
• 1 medium banana

P.M. Snack (116 calories)

• 15 unsalted dry-roasted almonds

Dinner (573 calories)

• 1 serving Turkey Burgers with Spinach, Feta & Tzatziki
• 1 serving Crispy Oven-Baked Fries

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

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

Day 5

Breakfast (384 calories)

• 1 serving Old-Fashioned Oatmeal
• ½ cup blueberries
• ¼ cup chopped walnuts

A.M. Snack (6 calories)

• ⅓ cup sliced cucumber
• Pinch of salt & pepper

Lunch (376 calories)

• 1 serving Chicken & Kale Soup
• 1 medium banana

P.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• ¼ cup raspberries

Dinner (572 calories)

• 1 serving Vegetarian Protein Bowl

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

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

Day 6

Breakfast (319 calories)

• 1 cup low-fat plain Greek yogurt
• ⅓ cup blackberries
• ¼ cup sliced almonds

A.M. Snack (131 calories)

• 1 large pear

Lunch (421 calories)

• 1 serving Rainbow Veggie Wraps
• 1 plum

P.M. Snack (196 calories)

• 20 unsalted dry-roasted almonds
• ½ cup blueberries

Dinner (440 calories)

• 1 serving Grilled Fennel-Rubbed Pork Chops & Apricots
• 1 serving Arugula & Potato Salad with Herbs

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.

Day 7

Breakfast (310 calories)

• 1 serving 10-Minute Spinach Omelet
• 1 cup cubed cantaloupe

A.M. Snack (200 calories)

• 1 cup edamame, in pods

Lunch (421 calories)

• 1 serving Rainbow Veggie Wraps
• 1 plum

P.M. Snack (21 calories)

• ¼ cup blueberries

Dinner (552 calories)

• 1 serving Provençal Baked Fish with Roasted Potatoes & Mushrooms
• 1 serving Basic Green Salad with Vinaigrette
• ½ an avocado, sliced

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

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