Do you also have gastroesophageal reflux disease (GERD)? Have you also felt heartburn or chest pain after eating or while lying down? Then you probably have Gerd, and you need to be careful with your diet.
That’s why we came up with the 7-day Gerd diet plan for you. This diet plan includes three meals along with morning and evening snacks as well. These are healthy meals that are beneficial for your overall health and well-being as well. Moreover, we have also shared nutritional information for your everyday diet.
This comprehensive guide will provide you with the best diet plan for gastroesophageal reflux disease for the whole week. Let’s start with the first day without waiting any further.
1st Day
Here is the diet plan for your 1st day if you are having Gerd.
| Meal | Item | Calories |
| Breakfast | 1 serving 10-Minute Spinach Omelet | 310 |
| 1 cup cantaloupe, cubed | ||
| A.M. Snack | 1 large pear | 131 |
| Lunch | 1 serving White Bean & Avocado Toast | 348 |
| ¾ cup low-fat plain Greek yogurt | ||
| ¼ cup blueberries | ||
| Evening | ¼ cup unsalted dry-roasted almonds | 206 |
| Dinner | 1 serving Simple Grilled Salmon & Vegetables | 503 |
| 1 cup cooked quinoa |
Nutritional Info: This diet plan provides you with 1,498 daily calories in total. This diet includes 89g protein, 66g fat, and 154g carbohydrate. It also provides you with 34 g of fiber and 1,250 mg of sodium.
2nd Day
Following is the recommended plan for your 2nd day.
| Meal | Item | Calories |
| Breakfast | 1 serving Old-Fashioned Oatmeal | 384 |
| ½ cup blueberries | ||
| ¼ cup chopped walnuts | ||
| A.M. Snack | 1 cup edamame, in pods | 200 |
| Lunch | 1 serving Chicken & Kale Soup | 376 |
| 1 medium banana | ||
| Evening | 1 cup low-fat plain Greek yogurt | 182 |
| ¼ cup raspberries | ||
| Dinner | 1 serving One-Pan Chicken & Asparagus Bake | 352 |
Nutritional Information: It provides you with 1,494 calories in total. It includes 104 g of protein, 52 g of fat, and 134 g of carbohydrate. Moreover, it also provides 1,416 mg of sodium and 34 g of fiber.
3rd Day
Here is what you will eat on the 3rd day of a 7 day gerd diet plan.
| Meal | Item | Calories |
| Breakfast | 1 serving Old-Fashioned Oatmeal | 384 |
| ½ cup blueberries | ||
| ¼ cup chopped walnuts | ||
| A.M. Snack | ½ cup edamame, in pods | 100 |
| Lunch | 1 serving Chicken & Kale Soup | 376 |
| 1 medium banana | ||
| Evening | 1 cup low-fat plain Greek yogurt | 182 |
| ¼ cup raspberries | ||
| Dinner | 1 serving Green Goddess Ricotta Pasta | 467 |
| 2 cups mixed greens | ||
| 1 serving Greek Salad Dressing |
Nutritional Info: Your calorie count for the third day would be 1,509. It includes 88 g of protein, 57 g of fat, and 174 g of carbohydrate. You will also get 33 grams of fiber and 1,444 mg of sodium from this diet.
4th Day
Following is the diet plan for day 4;
| Meal | Item | Calories |
| Breakfast | 1 cup low-fat plain Greek yogurt | 319 |
| ⅓ cup blackberries | ||
| ¼ cup sliced almonds | ||
| A.M. Snack | 1 large pear | 131 |
| Lunch | 1 serving Chicken & Kale Soup | 376 |
| 1 medium banana | ||
| Evening | 15 unsalted dry-roasted almonds | 116 |
| Dinner | 1 serving Turkey Burgers with Spinach, Feta & Tzatziki | 573 |
| 1 serving Crispy Oven-Baked Fries |
Nutritional Info: Your daily calorie count on day 4 is 1,516. It includes 94g of protein, 32g of fiber, 1,519mg of sodium, 174g of carbohydrate, and 56g of fat.
5th Day
| Meal | Item | Calories |
| Breakfast | 1 serving Old-Fashioned Oatmeal | 384 |
| ½ cup blueberries | ||
| ¼ cup chopped walnuts | ||
| A.M. Snack | ⅓ cup sliced cucumber | 6 |
| Pinch of salt & pepper | ||
| Lunch | 1 serving Chicken & Kale Soup | 376 |
| 1 medium banana | ||
| Evening | 1 cup low-fat plain Greek yogurt | 182 |
| ¼ cup raspberries | ||
| Dinner | 1 serving Vegetarian Protein Bowl | 572 |
Nutritional Info: Daily Totals: 1,520 calories, 77g protein, 56g fat, 191g carbohydrate, 33g fiber, 1,654mg sodium
6th Day
Here is how you will eat during the 6th day of the 7 day Gerd diet plan.
| Meal | Item | Calories |
| Breakfast | 1 cup low-fat plain Greek yogurt | 319 |
| ⅓ cup blackberries | ||
| ¼ cup sliced almonds | ||
| A.M. Snack | 1 large pear | 131 |
| Lunch | 1 serving Rainbow Veggie Wraps | 421 |
| 1 plum | ||
| Evening | 20 unsalted dry-roasted almonds | 196 |
| ½ cup blueberries | ||
| Dinner | 1 serving Grilled Fennel-Rubbed Pork Chops & Apricots | 440 |
| 1 serving Arugula & Potato Salad with Herbs |
Nutritional Info: The daily calories for this day are 1,507. It includes 78 grams of protein, 69 grams of fat, and 153 grams of carbohydrates. It also contains 29 grams of fiber and 1,807 grams of sodium.
7th Day
Here is your diet plan for the 7th and last day of the week.
| Meal | Item | Calories |
| Breakfast | 1 serving 10-Minute Spinach Omelet | 310 |
| 1 cup cubed cantaloupe | ||
| A.M. Snack | 1 cup edamame, in pods | 200 |
| Lunch | 1 serving Rainbow Veggie Wraps | 421 |
| 1 plum | ||
| Evening | ¼ cup blueberries | 21 |
| Dinner | 1 serving Provençal Baked Fish with Roasted Potatoes & Mushrooms | 552 |
| 1 serving Basic Green Salad with Vinaigrette | ||
| ½ an avocado, sliced |
Nutritional Info: The total calorie count for this day is 1,504. It contains 76 g protein, 79 g fat, and 125 g carbohydrates. It also contains 31 grams of fiber and 1,570 milligrams sodium.
Final Words
That was the 7-day Gerd diet plan. It is a safe and healthy plan for people with gastroesophageal reflux disease. These meals are good for your overall well-being as well. You can also make minor adjustments to this plan according to your needs, but ensure the food you are adding is safe with Gerd.
It is best to get a customized plan from a doctor if the problem is sensitive or you have any other diseases as well. It is recommended to sleep in an elevated position to avoid problems during sleep.