Acid reflux meal plan, calm, not bland.
Reflux is about more than which foods you skip. Meal timing matters too, and triggers differ by person. This week leaves out the common ones at about 1,700 calories a day, so you can add them back one at a time. Alma can fit it to your goal.
Built from NIDDK and ACG GERD guidance advice.
The rules
Three habits that settle reflux
Leave 3 hours before bed
Finish dinner at least 3 hours before you lie down.
Common triggers stay out
No tomato, citrus, mint, chocolate, coffee, fried or spicy food this week.
Add them back one at a time
Triggers differ by person. Reintroduce one food, then note how you feel.
Sample week
Seven days of reflux-friendly meals
About 1,650 to 1,850 calories a day. Scale portions to your needs. Find your number
Trouble swallowing, food sticking, chest pain, vomiting blood or black stools need a clinician promptly, not a diet change. If reflux is frequent or long-standing, ask your clinician to review it.
Day 1Monday
BreakfastOatmeal with banana and cinnamon½ cup dry oats cooked with 1 cup 1% milk, 1 banana, 1 tbsp chia seeds, 1 tbsp peanut butter, cinnamon
LunchRoast turkey and cucumber sandwich4 oz sliced roast turkey breast, 2 slices whole-grain bread, 1 tbsp mayonnaise, cucumber, lettuce, 1 cup grapes
SnackMelon with cottage cheese1 cup cantaloupe, ½ cup cottage cheese, 1 tbsp pumpkin seeds, 2 rice cakes
DinnerBaked chicken with rice and green beans5 oz chicken breast, 1 cup cooked white rice, 1 cup green beans, 2 tsp olive oil, thyme
About 1,800 kcal117 g protein23 g fiber
Day 2Tuesday
- BreakfastPoached eggs on whole-grain toast2 poached eggs, 2 slices whole-grain toast, 1 tsp butter, 1 cup cantaloupe
- LunchChicken and rice soup4 oz chicken, 1 cup cooked white rice, carrot, celery, ½ cup zucchini, 1 slice whole-grain bread
- SnackBanana with yogurt and peanut butter1 banana, ½ cup Greek yogurt, 1 tbsp peanut butter
- DinnerBaked salmon with potatoes and broccoli5 oz salmon, 1 cup boiled potatoes, 1 cup broccoli, 2 tsp olive oil, dill
About 1,770 kcal121 g protein23 g fiber
Day 3Wednesday
- BreakfastScrambled eggs with spinach and toast2 eggs, 1 cup spinach, 1 slice whole-grain toast, 1 cup papaya, 1 cup milk
- LunchTuna and potato salad1 can tuna in water, 1 cup boiled potatoes, 1 tbsp mayonnaise, cucumber, carrot, lettuce, 1 whole-grain roll
- SnackRice cakes with cottage cheese and banana2 rice cakes, ½ cup cottage cheese, 1 banana
- DinnerTurkey meatloaf with mashed potatoes4 oz turkey meatloaf, 1 cup mashed potatoes, 1 cup carrots, 1 cup green beans, 1 tsp olive oil
About 1,680 kcal116 g protein31 g fiber
Day 4Thursday
- BreakfastOvernight oats with banana and chia½ cup rolled oats, ¾ cup milk, ½ cup Greek yogurt, 1 banana, 1 tbsp chia seeds
- LunchChicken, avocado and cucumber wrap3 oz chicken, 1 whole-wheat wrap, ½ avocado, cucumber, lettuce, 1 cup grapes
- SnackCottage cheese with melon and toast½ cup cottage cheese, 1 cup cantaloupe, 10 almonds, 1 slice whole-grain toast
- DinnerBaked cod with rice and zucchini6 oz cod, 1 cup cooked white rice, 1 cup zucchini, 2 tsp olive oil, 1 oz Parmesan
About 1,830 kcal129 g protein25 g fiber
Day 5Friday
- BreakfastWhole-grain pancakes with banana2 four-inch whole-grain pancakes (about ½ cup dry mix), 1 tbsp maple syrup, 1 banana, ½ cup Greek yogurt
- LunchChicken and zucchini pasta4 oz chicken breast, 1 cup cooked pasta, 1 cup zucchini, 2 tsp olive oil, 1 tbsp Parmesan, basil
- SnackPear with cheese and crackers1 pear, 1 oz cheddar, 4 whole-grain crackers
- DinnerBaked tofu with rice and bok choy6 oz firm tofu, 1 cup cooked white rice, 2 cups bok choy, 2 tsp sesame oil, sesame seeds
About 1,830 kcal103 g protein23 g fiber
Day 6Saturday
- BreakfastEgg and cheese breakfast sandwich1 whole-grain English muffin, 1 egg, 1 oz cheddar, 1 cup cantaloupe, 1 cup strawberries
- LunchShrimp and rice bowl with cucumber5 oz shrimp, 1 cup cooked white rice, ½ cup cucumber, ½ cup carrots, 1 tsp sesame oil, 1 tbsp sesame seeds, 1 cup green beans
- SnackYogurt with banana and walnuts¾ cup Greek yogurt, 1 banana, 1 tbsp walnuts
- DinnerRoast chicken with potatoes and carrots5 oz chicken thigh, 1 cup roasted potatoes, 1 cup carrots, 2 tsp olive oil, rosemary
About 1,790 kcal118 g protein24 g fiber
Day 7Sunday
- BreakfastBaked oatmeal with blueberriesBaked oats made with ½ cup oats, 1 egg and ½ cup milk, ½ cup blueberries, ½ cup Greek yogurt
- LunchChicken and quinoa bowl with zucchini4 oz chicken breast, 1 cup cooked quinoa, 1 cup zucchini, 1 tbsp olive oil, parsley
- SnackRice pudding with banana½ cup cooked rice, ¾ cup milk, 1 banana, cinnamon
- DinnerBaked salmon with sweet potato and green beans4 oz salmon, 1 medium sweet potato, 1 cup green beans, 2 tsp olive oil, dill
About 1,750 kcal111 g protein27 g fiber
Shopping list
What to buy
Most days
ProteinChicken, turkey, salmon, cod, shrimp, eggs, tofu, canned tunachicken breastsalmonegg
Now and then
Sit upright to eat, and keep a gap of a few hours before bed.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What foods should you avoid with acid reflux?
The NIDDK lists citrus fruits, tomatoes, chocolate, mint, coffee and caffeine, alcohol, high-fat foods and spicy foods as common triggers. They vary by person, so the list is a starting point, not a rule for everyone. This week leaves them all out so you can test them back one at a time.
What is the best diet for GERD?
There is no single best diet. The ACG guideline favors avoiding the specific foods that trigger your own symptoms, and advises avoiding meals within 2 to 3 hours of bedtime and raising the head of the bed for night symptoms. This week follows those habits and keeps the common triggers out.
Is coffee bad for acid reflux?
The NIDDK lists coffee and other sources of caffeine among foods and drinks that may trigger symptoms. Triggers differ by person, and plenty of people drink coffee without symptoms. If coffee bothers you, try a stretch without it and talk with your clinician.
What can you eat for breakfast with acid reflux?
Oatmeal with banana, poached eggs on whole-grain toast, or yogurt with melon are simple starts that avoid the common triggers. A protein with breakfast helps you last until lunch. This week uses all three.
Will this meal plan stop my symptoms?
Food is one part of reflux care. Meal timing and finding your own triggers help many people, but some need medicine or further testing. If symptoms continue, or you have trouble swallowing, talk with your clinician.
How many calories is this meal plan?
About 1,650 to 1,850 calories a day, with 103 to 129 grams of protein and 23 to 31 grams of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Can Alma help me follow this plan?
Log a meal by photo, voice or text in about 10 seconds. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, and the food diary helps you spot which meals sit well and which do not. Alma also builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.