Sample Meal Plan for GERD- Gastrointestinal reflux disease

Table of Contents

How This Helps

“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.

See: Ayurvedic Home Remedies For Constipation

Science and Research

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


See: Baking soda for heartburn & acid reflux



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

See: Bananas for heartburn & acid reflux


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