Sample Meal Plan for GERD- Gastrointestinal reflux disease

“Eat small, frequent meals. Large meals may increase stomach pressure, and therefore reflux. Fat takes the longest time to leave the stomach; therefore, reduce the total amount of fat that you eat at a meal by decreasing the amount of margarine, butter, oils, salad dressings, gravy, fatty meats, and full-fat dairy/milk products such as sour cream, cheese, and whole milk.” (https://my.clevelandclinic.org/health/treatments_and_procedures/hic-nutrition-guidelines-for-treatment-gastroesophageal-reflux )  Eating foods that are naturally low in acid like’s melons, bananas, oatmeal, whole grain bread, rice, couscous, green veggies, lean poultry, lean meats, fish and egg whites.

Characteristics: Sample meal is for 1710 calories.  Which provides 194 grams of grains;   3 cups of vegetables;  2 cups of fruits;  servings of dairy ; 100 grams of protein and  57 grams of fat; 22 grams of fiber. It has ~1900 mg of sodium; 2100 mg of potassium; 179 mg of cholesterol; 9 grams of saturated fat; 0 Trans fat; 22 grams of monounsaturated fat and 4 g of polyunsaturated fat.  It also contains 40% of your daily need of vitamin D.  This calorie level is typically adequate for small female or someone wanting to lose 1-2 pounds a week.  Adding in a low fat cheese stick and another glass of skim milk can increase healthy calories. 

Breakfast:  Enjoy an egg white scramble of 2 egg whites, with sautéed onions, peppers, mushrooms, steamed kale and ¼ cup of organic quinoa cooked in 1 tablespoon of olive oil. Add a delicious peach to go with that.  Enjoy a nice cold glass (8 ounces) of almond milk or skim milk – 486 calories 

Morning Snack: organic Greek yogurt flavor of your choice- 120 calories

Lunch:  Treat yourself to a subway grilled chicken and spinach salad, topped off with 1 tablespoon of extra virgin olive oil and balsamic vinegar dressing.  And to go with that a side of no citrus fruit salad and 1 ounce or 1 bag of wholegrain sun chips. Enjoy and ice cold glass of water with your food. -422 calories 

Afternoon snack: banana- 100 calories 

Dinner: For a delicious way to end your day enjoy a turkey burger grilled with 1 tablespoon of olive oil wrapped in butter leaf lettuce.  To go with that add baked sweet potato fries and a side salad with fat free salad dressing.  To wash that delicious meal drinks a nice cold glass of skim milk.  – 595 calories


1. Thompson, Rob (2006-03-02). The Glycemic-Load Diet (Kindle Locations 969-971). McGraw-Hill. Kindle Edition.

2. https://my.clevelandclinic.org/health/treatments_and_procedures/hic-nutrition-guidelines-for-treatment-gastroesophageal-reflux )

3. Guru, Health (2013-07-22). Alkaline Diet: Your alkalizing foods guide explained, for weight loss, a balance pH, and reclaim your health. (Kindle Locations 98-100). Maghung Publishing House. Kindle Edition.

4. Tashang, G. (2014) Acid Reflux Diet: Myths and Natural Food Solutions. Retrieved from http://www.healthcastle.com/acid_reflux.shtml

5. http://www.gerd-diet.com/ 

6. http://downloads.lww.com/wolterskluwer_vitalstream_com/sample-content/9780781784542_Dudek/samples/Chapter017.pdf