Suffering from Acid Reflux? Here's a 7-day meal plan for Acid Reflux.

Acid reflux, or gastroesophageal reflux disease (GERD), is a condition where stomach acid flows back into the esophagus, causing discomfort such as heartburn, regurgitation, and indigestion. It often results from weakened lower esophageal sphincter (LES) muscles, which normally prevent acid from moving upwards. Triggers include fatty or spicy foods, caffeine, alcohol, and eating large meals before bedtime. Treatment typically involves lifestyle changes, dietary adjustments, and, in some cases, medication to reduce stomach acid production.

From personal experience, managing acid reflux effectively requires not just avoiding trigger foods but also eating mindfully—smaller portions, chewing thoroughly, and drinking water between meals instead of with meals. Through trial and error, I’ve found that simple, nourishing meals with minimal acidic or greasy ingredients make a significant difference.

Below is a 7-day meal plan with alternatives, designed to be gentle on the stomach while still delicious and satisfying.

Day 1

Breakfast- Oatmeal with Banana and Almond Milk

Oatmeal is rich in fiber, which helps absorb stomach acid, while bananas are naturally low in acid and help coat the stomach lining.

Mid-Morning Snack- Greek Yogurt with Honey and Sliced Melon

Greek yogurt contains probiotics that promote gut health, and melon is low in acidity, making it easy on the stomach.

Lunch- Grilled Chicken with Steamed Vegetables and Quinoa

Chicken is lean and easy to digest, while quinoa is a high-protein, low-acid grain that provides sustained energy.

Afternoon Snack- Hummus with Cucumber Slices

Hummus is a good source of plant-based protein, and cucumbers are hydrating and alkaline.

Dinner- Baked Salmon with Sweet Potato Mash

Salmon contains omega-3 fatty acids that help reduce inflammation, and sweet potatoes are alkaline and fiber-rich.

Evening Snack- Warm Almond Milk with a Handful of Oats

Almond milk neutralizes acidity, and oats provide fiber that prevents acid buildup.

Day 2

Breakfast- Smoothie with Almond Milk, Oats, and Blueberries

This smoothie is rich in fiber, antioxidants, and healthy fats, all of which support digestion.

Mid-Morning Snack

Cottage Cheese with Sliced Pear - Pears are low in acidity, and cottage cheese provides calcium and protein.

Lunch- Quinoa Salad with Grilled Chicken and Cucumbers

Quinoa and chicken provide a balanced source of protein and fiber, while cucumbers are hydrating and alkaline.

Afternoon Snack- Carrot Sticks with Hummus

Carrots are naturally alkaline and fiber-rich, aiding digestion.

Dinner- Baked Tilapia with Roasted Carrots and Quinoa

Tilapia is a lean protein, and roasted carrots help neutralize acid.

Evening Snack- Chamomile Tea with a Rice Cake

A light and calming option before bed.

Day 3

Breakfast- Scrambled Eggs with Whole-Grain Toast

Eggs provide high-quality protein, and whole-grain toast offers complex carbohydrates that are easy to digest.

Mid-Morning Snack- Unsalted Almonds and Herbal Tea

Almonds provide healthy fats that help balance stomach acid, and herbal teas like chamomile soothe digestion.

Lunch- Brown Rice with Steamed Fish and Zucchini

Fish is a light protein source, and zucchini is alkaline, reducing acidity.

Afternoon Snack- Cottage Cheese with Blueberries

Cottage cheese is high in protein and calcium, while blueberries provide antioxidants with minimal acidity.

Dinner- Turkey and Avocado Wrap (Whole Wheat)

Turkey is lean and easy to digest, while avocado provides healthy fats that support digestion.

Evening Snack- Chamomile Tea with a Rice Cake and Almond Butter

Chamomile tea soothes the digestive system, while rice cakes are light and easy to digest.

Day 4

Breakfast- Scrambled Egg Whites with Spinach and Whole-Grain Toast

Egg whites are easy to digest and high in protein, while spinach is alkaline and rich in nutrients.

Mid-Morning Snack- Plain Rice Cakes with Almond Butter

A light and satisfying snack that won’t trigger reflux.

Lunch- Lentil Soup with Whole-Wheat Bread

Lentils are rich in protein and fiber, and whole-wheat bread aids digestion without causing acid buildup.

Afternoon Snack- Plain Greek Yogurt with Honey

Provides probiotics for gut health without excessive acidity.

Dinner- Lean Ground Turkey with Brown Rice and Green Beans

A well-balanced meal with protein, fiber, and alkaline vegetables.

Evening Snack- Almond Milk with a Handful of Walnuts

Almond milk soothes digestion, while walnuts provide healthy fats.

Day 5

Breakfast- Chia Pudding with Almond Milk and Sliced Pear

Chia seeds provide fiber that supports digestion, and pears are low in acid.

Mid-Morning Snack- Apple Slices with Peanut Butter

Apples (non-acidic varieties like Fuji or Gala) are fiber-rich, and peanut butter offers protein and healthy fats.

Lunch- Baked Chicken with Mashed Cauliflower and Steamed Green Beans

Cauliflower is a low-acid alternative to potatoes, and green beans are alkaline.

Afternoon Snack- Pumpkin Seeds with Herbal Tea

Pumpkin seeds are rich in magnesium, which supports digestion.

Dinner- Baked Cod with Roasted Squash and Brown Rice

Cod is a light, lean protein, and squash is rich in gut-friendly fiber.

Evening Snack- Warm Almond Milk with Nutmeg

Nutmeg has anti-inflammatory properties and aids digestion.

Day 6

Breakfast- Scrambled Egg Whites with Sautéed Zucchini

Egg whites are light on the stomach, and zucchini is alkaline and hydrating.

Mid-Morning Snack- Rice Crackers with Avocado Spread

Avocado provides monounsaturated fats that help reduce inflammation.

Lunch- Barley Soup with Root Vegetables

Barley is fiber-rich, and root vegetables are easy on the stomach.

Afternoon Snack- Low-Fat String Cheese with Whole-Grain Crackers

A simple and gentle combination of protein and carbs.

Dinner- Lentil and Spinach Stew

Lentils provide plant-based protein, and spinach is alkaline and packed with nutrients.

Evening Snack- Ginger Tea with Oat Biscuits

Ginger helps reduce acid reflux and soothes the stomach.

Key Ingredients and Their Benefits for Acid Reflux

Oatmeal - High in fiber, helps absorb excess stomach acid and prevents reflux symptoms.
Bananas - Naturally low in acidity and rich in potassium, which helps maintain stomach lining health.
Almond Milk - Non-dairy and alkaline, making it a great alternative to regular milk, which can trigger reflux.
Whole-Grain Bread and Quinoa - Complex carbohydrates that are easy to digest and do not increase stomach acid production.
Lean Proteins (Chicken, Turkey, Fish) - Easy to digest and do not trigger excess acid production.
Sweet Potatoes - Alkaline and high in fiber, they help in digestion and reduce acid buildup.
Cucumbers and Carrots - Cooling, hydrating, and alkaline, helping to neutralize acidity.
Greek Yogurt - Contains probiotics that aid in digestion and promote gut health.
Herbal Teas (Chamomile, Ginger, Licorice) - Soothe the digestive tract and reduce acid reflux symptoms.
Melons and Pears - Low-acid fruits that are easy on the stomach and help in maintaining pH balance.
Hummus - A plant-based protein source that is rich in fiber and gentle on digestion.
Avocado - Contains healthy fats that promote digestion and help reduce inflammation.

By following this meal plan, I’ve personally noticed fewer flare-ups and a more settled stomach. Sticking to mild, whole foods and avoiding late-night snacking has made a huge difference in my day-to-day comfort. If you’re struggling with acid reflux, making gradual dietary changes can help significantly in reducing symptoms and improving overall well-being.

7-day meal plan for Acid Reflux (5 meals in a day- 2025)