Meal Plan At a Glance
DAYS
1
2
3
4
5
6
7
MEALS
Breakfast
Avocado Toast w/ Jammy Eggs
––––
Lunch
Creamy Avocado & White Bean Wrap
––––
Dinner
Roasted Salmon w/ Smoky Chickpeas
Breakfast
Cinnamon-Raisin Overnight Oats
––––
Lunch
Chicken & Cabbage Veggie Soup
––––
Dinner
Lentils & Rice w/ Spinach
Breakfast
Cinnamon-Raisin Overnight Oats
––––
Lunch
Chicken & Cabbage Veggie Soup
––––
Dinner
Pan-Seared Chicken Breast
Breakfast
Cinnamon-Raisin Overnight Oats
––––
Lunch
Chicken & Cabbage Veggie Soup
––––
Dinner
Broccoli-Cheddar Butter Beans
Breakfast
Greek Yogurt w/ Nuts & Chia Jam
––––
Lunch
Chicken & Cabbage Veggie Soup
––––
Dinner
Chicken Penne w/ Walnut Pesto
Breakfast
Avocado Toast w/ Jammy Eggs
––––
Lunch
Edamame & Roasted Beet Salad
––––
Dinner
Pistachio-Crusted Halibut
Breakfast
Greek Yogurt w/ Nuts & Chia Jam
––––
Lunch
Edamame & Roasted Beet Salad
––––
Dinner
Stuffed Sweet Potato w/ Hummus
DAILY TOTALS
Calories: 1,786 Fat: 80g Protein: 92g Carb: 193g Fiber: 41g Sodium: 1,670mg
Calories: 1,797 Fat: 58g Protein: 96g Carb: 239g Fiber: 39g Sodium: 1,595mg
Calories: 1,794 Fat: 68g Protein: 126g Carb: 182g Fiber: 31g Sodium: 1,754mg
Calories: 1,805 Fat: 59g Protein: 100g Carb: 233g Fiber: 37g Sodium: 1,682mg
Calories: 1,797 Fat: 79g Protein: 117g Carb: 173g Fiber: 33g Sodium: 1,293mg
Calories: 1,784 Fat: 105g Protein: 98g Carb: 129g Fiber: 36g Sodium: 1,549mg
Calories: 1,795 Fat: 77g Protein: 98g Carb: 199g Fiber: 52g Sodium: 1,146mg
Day 1
Daily Totals: 1,786 calories, 80g fat, 92g protein, 193g carbohydrate, 41g fiber, 1,670mg sodium
Breakfast (407 calories)
Avocado Toast with Jammy Eggs
Lunch (441 calories)
Creamy Avocado & White Bean Wrap
- Serve with: 1 medium apple
Dinner (447 calories)
Roasted Salmon with Smoky Chickpeas & Greens
Snacks
Peanut Butter-Oat Energy Balls
No-Added-Sugar Chia Seed Jam
- 1 medium banana (105 calories)
Make it 1,500 calories: Substitute ½ cup cubed cantaloupe for the apple at lunch and omit the yogurt snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana snack.
Day 2
Daily Totals: 1,797 calories, 58g fat, 96g protein, 239g carbohydrate, 39g fiber, 1,595mg sodium
Breakfast (489 calories)
Cinnamon-Raisin Overnight Oats
- Serve with: 1 cup low-fat plain kefir
Lunch (443 calories)
One-Pot Chicken & Cabbage Soup
- Serve with: 1 cup blueberries
Dinner (403 calories)
One-Pot Lentils & Rice with Spinach
Snacks
Cottage Cheese–Berry Bowl
- 1 cup cherries (97 calories)
Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar and cherries as snacks.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the cherry snack.
Day 3
Daily Totals: 1,794 calories, 68g fat, 126g protein, 182g carbohydrate, 31g fiber, 1,754mg sodium
Breakfast (489 calories)
Lunch (443 calories)
Dinner (474 calories)
Perfect Pan-Seared Chicken Breasts
Brussels Sprouts, Kale & Pear Salad
Snacks
Make it 1,500 calories: Reduce to ½ cup blueberries at lunch and omit the yogurt snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.
Day 4
Daily Totals: 1,805 calories, 59g fat, 100g protein, 233g carbohydrate, 37g fiber, 1,682mg sodium
Breakfast (489 calories)
Lunch (443 calories)
Dinner (435 calories)
Broccoli-Cheddar Butter Beans
Snacks
Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar and the cherries as snacks.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the cherry snack.
Day 5
Daily Totals: 1,797 calories, 79g fat, 117g protein, 173g carbohydrate, 33 fiber, 1,293mg sodium
Breakfast (402 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ¼ cup chopped nuts, such as walnuts or almonds
- 1 serving No-Added-Sugar Chia Seed Jam
- ½ cup blackberries
Lunch (443 calories)
Dinner (514 calories)
Chicken & Vegetable Penne with Parsley-Walnut Pesto
Snacks
Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar and the cherries as snacks.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the cherry snack.
Day 6
Daily Totals: 1,784 calories, 105g fat, 98g protein, 129g carbohydrate, 36g fiber, 1,549mg sodium
Breakfast (407 calories)
Lunch (356 calories)
Green Salad with Edamame & Beets
Dinner (477 calories)
Pistachio-Crusted Halibut
Copycat Chick-fil-A Kale Salad
Snacks
Make it 1,500 calories: Omit the yogurt snack and omit the peanut butter at the apple snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and increase to 2 Tbsp. natural peanut butter at the apple snack.
Day 7
Daily Totals: 1,795 calories, 77g fat, 98g protein, 199g carbohydrate, 52g fiber, 1,146mg sodium
Breakfast (402 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ¼ cup chopped nuts, such as walnuts or almonds
- 1 serving No-Added-Sugar Chia Seed Jam
- ½ cup blackberries
Lunch (356 calories)
Dinner (472 calories)
Stuffed Sweet Potato with Hummus Dressing
Snacks
Make it 1,500 calories: Omit Cottage Cheese Snack Jar and omit the peanut butter at the apple snack.
Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. natural peanut butter at the apple snack.
Frequently Asked Questions
-
Is it OK to mix and match meals if there is one I do not like?
Yes, absolutely. Meal plans, especially meal plans for conditions like GERD, may need to be modified. If there’s a recipe that doesn’t work for you, feel free to repeat a meal in this plan or choose a different option. While we aimed to avoid common GERD aggravators in this plan, triggers can vary from person to person. If you need to make adjustments, feel empowered to do so.
-
Can I eat the same breakfast or lunch every day?
You can eat the same breakfast or lunch if it’s easier for your routine. Each option should be GERD-friendly for most people, though calories may vary. If you’re closely monitoring calories or other nutrients, you may want to make adjustments elsewhere.
-
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 per day is too low for most people to meet their nutritional needs, may lead to lean muscle loss and is unsustainable for long-term health and well-being.
Other Tips for Managing GERD
- Small, Frequent Meals: Small, frequent meals tend to be an effective strategy to manage GERD symptoms because it puts less volume in the stomach and therefore less pressure on the lower esophageal sphincter.
- Stay Upright After Eating: Help gravity do its thing by staying upright for two to three hours after eating. This helps move food down the digestive tract and limits the backflow of acid into the throat.
- Keep a Food Diary: Common GERD triggers include caffeine, chocolate, spicy foods, fried foods, excess added sugar, citrus fruits and tomatoes. But each person has their own personal foods that exacerbate symptoms. If you’re having a hard time identifying what makes your reflux worse, consider keeping a food diary that tracks what you eat and what symptoms you experience to identify a pattern.
- Seek Medical Advice: While there are many lifestyle interventions that can help alleviate GERD symptoms, sometimes it’s not enough. If you’re regularly having acid reflux and finding it unmanageable, reach out to a healthcare provider for guidance.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal 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.
Dig Deeper
The #1 Food to Limit to Reduce Your Risk of Acid Reflux, According to Experts
6 Things That Make Your Acid Reflux Worse
