Digestive Comfort

7-Day Meal Plan for Acid Reflux

By AI Meal Planner Team | Jul 16, 2026

Enjoy delicious meals without the burn. Trigger-free recipes with low-acid foods, lean proteins, and gentle ingredients designed to soothe your stomach.

Sample Acid Reflux Meal Plan

Seven days of trigger-free meals that are gentle on the stomach and rich in nutrients.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Banana Oatmeal Bowl Lunch: Baked Chicken & Rice Dinner: Poached Fish & Mashed Potatoes	Breakfast: Egg White & Toast Lunch: Turkey & Pear Wrap Dinner: Ginger Chicken & Sweet Potato	Breakfast: Smoothie Bowl Lunch: Shrimp & Couscous Dinner: Baked Turkey Meatballs & Pasta	Breakfast: Oatmeal with Pear & Honey Lunch: Grilled Chicken & Brown Rice Dinner: Baked Cod & Quinoa	Breakfast: Whole Grain Toast & Banana Lunch: Turkey & Pear Wrap Dinner: Baked Salmon & Sweet Potato	Breakfast: Yogurt & Oat Bowl Lunch: Chicken & Couscous Dinner: Baked Tilapia & Rice	Breakfast: Banana Oatmeal & Ginger Tea Lunch: Turkey Salad & Rice Dinner: Ginger Chicken & Vegetables
Daily Totals	Calories: 1,560 Protein: 92g Carbs: 182g Fat: 46g	Calories: 1,480 Protein: 104g Carbs: 142g Fat: 52g	Calories: 1,600 Protein: 94g Carbs: 180g Fat: 52g	Calories: 1,500 Protein: 90g Carbs: 180g Fat: 38g	Calories: 1,500 Protein: 88g Carbs: 158g Fat: 52g	Calories: 1,500 Protein: 98g Carbs: 164g Fat: 42g	Calories: 1,560 Protein: 96g Carbs: 182g Fat: 44g

Day 1

1,560 calories · 92g protein · 182g carbs · 46g fat

Breakfast (420 calories)

Banana Oatmeal Bowl

Warm oatmeal with sliced banana, a drizzle of honey, and a sprinkle of cinnamon. Herbal tea on the side.

Lunch (580 calories)

Baked Chicken & Rice

Herb-baked chicken breast with steamed jasmine rice, sautéed zucchini, and a side of melon slices.

Dinner (560 calories)

Poached Fish & Mashed Potatoes

Poached white fish (cod) with creamy mashed potatoes, steamed green beans, and a small side salad with olive oil.

Day 2

1,480 calories · 104g protein · 142g carbs · 52g fat

Breakfast (380 calories)

Egg White & Toast

Egg white omelet with mushrooms and spinach. Two slices of whole wheat toast with a thin spread of almond butter.

Lunch (480 calories)

Turkey & Pear Wrap

Whole grain wrap with sliced turkey breast, thinly sliced pear, baby spinach, and a light spread of cream cheese.

Dinner (620 calories)

Ginger Chicken & Sweet Potato

Ginger-seasoned grilled chicken with baked sweet potato and steamed broccoli.

Day 3

1,600 calories · 94g protein · 180g carbs · 52g fat

Breakfast (440 calories)

Smoothie Bowl

Blended banana, melon, and plain yogurt topped with oat flakes and a handful of sunflower seeds.

Lunch (520 calories)

Shrimp & Couscous

Sautéed shrimp with whole wheat couscous, diced cucumber, and steamed carrots. Dressed with olive oil and herbs.

Dinner (640 calories)

Baked Turkey Meatballs & Pasta

Lean turkey meatballs (no garlic/onion) over whole grain pasta with a mild basil and olive oil sauce. Side of steamed asparagus.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,500 calories · 90g protein · 180g carbs · 38g fat

Breakfast (400 calories)

Oatmeal with Pear & Honey

Warm oatmeal with sliced pear, a drizzle of honey, and a sprinkle of cinnamon. Herbal tea on the side.

Lunch (520 calories)

Grilled Chicken & Brown Rice

Grilled chicken breast with brown rice, steamed broccoli, and a side of melon slices.

Dinner (580 calories)

Baked Cod & Quinoa

Baked cod with quinoa, steamed green beans, and olive oil. Light herbs only.

Day 5

1,500 calories · 88g protein · 158g carbs · 52g fat

Breakfast (420 calories)

Whole Grain Toast & Banana

Two slices of whole grain toast with almond butter and sliced banana. Herbal tea.

Lunch (480 calories)

Turkey & Pear Wrap

Whole grain wrap with sliced turkey breast, pear, cucumber, and baby spinach. Light cream cheese spread.

Dinner (600 calories)

Baked Salmon & Sweet Potato

Baked salmon with mashed sweet potato and steamed asparagus. Olive oil and mild herbs.

Day 6

1,500 calories · 98g protein · 164g carbs · 42g fat

Breakfast (400 calories)

Yogurt & Oat Bowl

Plain yogurt with banana, oat flakes, and a drizzle of honey. Sunflower seeds on top.

Lunch (520 calories)

Chicken & Couscous

Grilled chicken with whole wheat couscous, cucumber, and steamed carrots. Olive oil and herbs.

Dinner (580 calories)

Baked Tilapia & Rice

Baked tilapia with jasmine rice and steamed carrots. Light olive oil dressing.

Day 7

1,560 calories · 96g protein · 182g carbs · 44g fat

Breakfast (430 calories)

Banana Oatmeal & Ginger Tea

Warm oatmeal with banana and honey. Ginger tea on the side for digestive comfort.

Lunch (510 calories)

Turkey Salad & Rice

Sliced turkey breast over brown rice with cucumber, spinach, and olive oil. Melon on the side.

Dinner (620 calories)

Ginger Chicken & Vegetables

Ginger-seasoned baked chicken with quinoa, steamed broccoli, and green beans.

Free Tools for This Plan

Macro Calculator TDEE Calculator Calorie Deficit Calculator

Browse Recipes

High Protein Recipes Quick Meals Meal Prep Recipes

Acid Reflux Diet FAQ

What foods are good for acid reflux?

Foods that soothe acid reflux include oatmeal, bananas, melons, green vegetables, lean chicken and turkey, fish, ginger, whole grains, and non-citrus fruits like apples and pears. Low-fat dairy such as yogurt can also be gentle on the stomach. These foods are less likely to trigger reflux symptoms.

What foods should you avoid with acid reflux?

Avoid common triggers: citrus fruits and juices, tomatoes and tomato sauce, spicy foods, fried and fatty foods, chocolate, coffee and caffeinated drinks, carbonated beverages, onions, garlic, mint, and alcohol. These relax the lower esophageal sphincter or increase stomach acid production.

Can diet cure acid reflux?

Diet alone may not cure acid reflux, but it is one of the most effective ways to manage symptoms. Avoiding trigger foods, eating smaller meals, not eating close to bedtime, and maintaining a healthy weight can significantly reduce or eliminate reflux episodes for many people. Severe cases may still need medication.

Is oatmeal good for acid reflux?

Yes, oatmeal is one of the best foods for acid reflux. It is high in fiber, absorbs stomach acid, and is non-irritating. Plain oatmeal with non-citrus fruits like bananas or pears makes an excellent breakfast for people with GERD. Avoid adding citrus, chocolate, or heavy cream.

How should you eat to prevent acid reflux?

Eat smaller, more frequent meals instead of large ones. Chew food thoroughly and eat slowly. Avoid eating 2-3 hours before bedtime. Stay upright after meals. Keep a food diary to identify personal triggers. Drink water between meals rather than during, and avoid tight clothing after eating.