Meal Plan At a Glance<\/p>\n
DAYS
\n1
\n2
\n3
\n4
\n5
\n6
\n7<\/p>\n
MEALS
\nBreakfast
Avocado Toast w\/ Jammy Eggs
\u2013\u2013\u2013\u2013
Lunch
Creamy Avocado & White Bean Wrap
\u2013\u2013\u2013\u2013
Dinner
Roasted Salmon w\/ Smoky Chickpeas
\nBreakfast
Cinnamon-Raisin Overnight Oats
\u2013\u2013\u2013\u2013
Lunch
Chicken & Cabbage Veggie Soup
\u2013\u2013\u2013\u2013
Dinner
Lentils & Rice w\/ Spinach
\nBreakfast
Cinnamon-Raisin Overnight Oats
\u2013\u2013\u2013\u2013
Lunch
Chicken & Cabbage Veggie Soup \u00a0
\u2013\u2013\u2013\u2013
Dinner
Pan-Seared Chicken Breast
\nBreakfast
Cinnamon-Raisin Overnight Oats
\u2013\u2013\u2013\u2013
Lunch
Chicken & Cabbage Veggie Soup
\u2013\u2013\u2013\u2013
Dinner
Broccoli-Cheddar Butter Beans
\nBreakfast
Greek Yogurt w\/ Nuts & Chia Jam
\u2013\u2013\u2013\u2013
Lunch
Chicken & Cabbage Veggie Soup
\u2013\u2013\u2013\u2013
Dinner
Chicken Penne w\/ Walnut Pesto
\nBreakfast \u00a0
Avocado Toast w\/ Jammy Eggs
\u2013\u2013\u2013\u2013
Lunch \u00a0
Edamame & Roasted Beet Salad
\u2013\u2013\u2013\u2013
Dinner \u00a0
Pistachio-Crusted Halibut
\nBreakfast
Greek Yogurt w\/ Nuts & Chia Jam
\u2013\u2013\u2013\u2013
Lunch
Edamame & Roasted Beet Salad
\u2013\u2013\u2013\u2013
Dinner
Stuffed Sweet Potato w\/ Hummus<\/p>\n
DAILY TOTALS
\nCalories: 1,786 Fat: 80g Protein: 92g Carb: 193g Fiber: 41g Sodium: 1,670mg
\nCalories: 1,797 Fat: 58g Protein: 96g Carb: 239g Fiber: 39g Sodium: 1,595mg
\nCalories: 1,794 Fat: 68g Protein: 126g Carb: 182g Fiber: 31g Sodium: 1,754mg
\nCalories: 1,805 Fat: 59g \u00a0 Protein: 100g Carb: 233g Fiber: 37g Sodium: 1,682mg
\nCalories: 1,797 Fat: 79g Protein: 117g Carb: 173g Fiber: 33g Sodium: 1,293mg
\nCalories: 1,784 Fat: 105g Protein: 98g Carb: 129g Fiber: 36g Sodium: 1,549mg
\nCalories: 1,795 Fat: 77g Protein: 98g Carb: 199g Fiber: 52g Sodium: 1,146mg<\/p>\n
Day 1 <\/p>\n
Daily Totals: 1,786 calories, 80g fat, 92g protein, 193g carbohydrate, 41g fiber, 1,670mg sodium\n<\/p>\n
Breakfast (407 calories)\n<\/p>\n
<\/p>\n Avocado Toast with Jammy Eggs<\/p>\n <\/a><\/p>\n Lunch (441 calories)\n<\/p>\n <\/p>\n Creamy Avocado & White Bean Wrap<\/p>\n <\/a><\/p>\n Serve with: 1 medium apple<\/p>\n Dinner (447 calories)\n<\/p>\n <\/p>\n Roasted Salmon with Smoky Chickpeas & Greens<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Peanut Butter-Oat Energy Balls<\/p>\n <\/a><\/p>\n <\/p>\n No-Added-Sugar Chia Seed Jam<\/p>\n <\/a><\/p>\n 1 medium banana (105 calories)<\/p>\n Make it 1,500 calories: Substitute \u00bd cup cubed cantaloupe for the apple at lunch and omit the yogurt snack.\n<\/p>\n Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana snack.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,797 calories, 58g fat, 96g protein, 239g carbohydrate, 39g fiber, 1,595mg sodium\n<\/p>\n Breakfast (489 calories)\n<\/p>\n <\/p>\n Cinnamon-Raisin Overnight Oats<\/p>\n <\/a><\/p>\n Serve with: 1 cup low-fat plain kefir<\/p>\n Lunch (443 calories)\n<\/p>\n <\/p>\n One-Pot Chicken & Cabbage Soup<\/p>\n <\/a><\/p>\n Serve with: 1 cup blueberries<\/p>\n Dinner (403 calories)\n<\/p>\n <\/p>\n One-Pot Lentils & Rice with Spinach<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n <\/p>\n Cottage Cheese\u2013Berry Bowl<\/p>\n <\/a><\/p>\n 1 cup cherries (97 calories)<\/p>\n Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar<\/a> snack and the cherries snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to the cherries snack.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,794 calories, 68g fat, 126g protein, 182g carbohydrate, 31g fiber, 1,754mg sodium\n<\/p>\n Breakfast (489 calories)\n<\/p>\n Lunch (443 calories)\n<\/p>\n Dinner (474 calories)\n<\/p>\n <\/p>\n Perfect Pan-Seared Chicken Breasts<\/p>\n <\/a> Brussels Sprouts, Kale & Pear Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Reduce to \u00bd cup blueberries at lunch and omit the yogurt snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar<\/a> as a snack.\u00a0\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,805 calories, 59g fat, 100g protein, 233g carbohydrate, 37g fiber, 1,682mg sodium\n<\/p>\n Breakfast (489 calories)\n<\/p>\n Lunch (443 calories)\n<\/p>\n Dinner (435 calories)\n<\/p>\n <\/p>\n Broccoli-Cheddar Butter Beans<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar<\/a> snack and the cherries snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to the cherries snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,797 calories, 79g fat, 117g protein, 173g carbohydrate, 33 fiber, 1,293mg sodium\n<\/p>\n Breakfast (402 calories)\n<\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt Lunch (443 calories)\n<\/p>\n Dinner (514 calories)\n<\/p>\n <\/p>\n Chicken & Vegetable Penne with Parsley-Walnut Pesto<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar<\/a> snack and the cherries snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to the cherries snack.\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,784 calories, 105g fat, 98g protein, 129g carbohydrate, 36g fiber, 1,549mg sodium\u00a0\n<\/p>\n Breakfast (407 calories)\n<\/p>\n Lunch (356 calories)\n<\/p>\n <\/p>\n Green Salad with Edamame & Beets<\/p>\n <\/a><\/p>\n Dinner (477 calories)\n<\/p>\n <\/p>\n Pistachio-Crusted Halibut<\/p>\n <\/a> Copycat Chick-fil-A Kale Salad<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the yogurt snack and omit the peanut butter at the apple snack.\u00a0\n<\/p>\n 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.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,795 calories, 77g fat, 98g protein, 199g carbohydrate, 52g fiber, 1,146mg sodium\n<\/p>\n Breakfast (402 calories)\n<\/p>\n 1 cup low-fat plain strained (Greek-style) yogurt Lunch (356 calories)\n<\/p>\n Dinner (472 calories)\n<\/p>\n <\/p>\n Stuffed Sweet Potato with Hummus Dressing<\/p>\n <\/a><\/p>\n Snacks\n<\/p>\n Make it 1,500 calories: Omit the Cottage Cheese Snack Jar<\/a> and omit the peanut butter at the apple snack.\n<\/p>\n Make it 2,000 calories: Add 1 medium banana to lunch and increase to 2 Tbsp. natural peanut butter at the apple snack.\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there is one I do not like?\n<\/p>\n Yes, absolutely. Meal plans, especially meal plans for conditions like GERD, may need to be modified. If there\u2019s a recipe that doesn\u2019t 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.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n You can eat the same breakfast or lunch if it\u2019s easier for your routine. Each option should be GERD-friendly for most people, though calories may vary. If you\u2019re closely monitoring calories or other nutrients, you may want to make adjustments elsewhere.<\/p>\n Why is there not a modification for 1,200 calories?\n<\/p>\n We no longer provide modifications for 1,200-calorie days in our meal plans. Research suggests that 1,200 calories 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.<\/p>\n Other Tips for Managing GERD How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n Dig Deeper The #1 Food to Limit to Reduce Your Risk of Acid Reflux, According to Experts<\/p>\n
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\n\u00bc cup chopped nuts, such as walnuts or almonds
\n1 serving No-Added-Sugar Chia Seed Jam<\/a>
\n\u00bd cup blackberries<\/p>\n
\n<\/p>\n
\n\u00bc cup chopped nuts, such as walnuts or almonds
\n1 serving No-Added-Sugar Chia Seed Jam<\/a>
\n\u00bd cup blackberries<\/p>\n
\n Eat Small, Frequent Meals: Small, frequent meals tend to be an effective strategy to manage GERD symptoms because they put 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\u2019re 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\u2019s not enough. If you\u2019re regularly having acid reflux and finding it unmanageable, reach out to a health care provider for guidance.<\/p>\n
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