Get through a whole day symptom-free by following this meal plan.

When you have gastroesophageal reflux disease (GERD), it’s important to eat a healthy, balanced diet. The key is identifying and avoiding your food triggers and any eating habits that may contribute to your symptoms. 

One key culprit? The traditional model of eating three meals a day. For people with GERD, experts recommend eating smaller, more frequent meals to help keep symptoms at bay. 

Not sure where to start? These meal and snack ideas can get you through a whole day of GERD-friendly eating. 


Breakfast is the most important meal of the day. Start your morning right with this GERD-friendly meal to give you the energy you need to face the day without triggering your symptoms. 

  • 1/2 cup of apple juice
  • 3/4 cup of whole grain cereal mixed with 3/4 cup of fat-free milk
  • 1/2 banana


Adding a mid-morning snack to your daily routine can help keep your energy levels stable. The key is to keep it small, and choose the right foods that won’t trigger your GERD symptoms. 

  • 1 slice of whole wheat toast topped with 1/2 of a medium sliced avocado  


Lunch may be the best time of day to load up—having your largest meal earlier in the day gives you time to digest before you lay down and go to bed each night. 

  • 3 ounce chicken burger patty topped with lettuce
  • 1 hamburger bun spread with 1 tablespoon of reduced calorie mayonnaise
  • Salad greens drizzled with 1 tablespoon of vinegar and olive oil dressing
  • 1 cup of unsweetened herbal iced tea


Get through that mid-afternoon slump by treating yourself! Sherbet is a GERD-friendly alternative to full fat ice cream, which can trigger your symptoms.

  • 1 cup of sherbet topped with fresh berries


Sticking to a lighter meal at dinner time can help prevent GERD symptoms from keeping you up at night. Try to finish dinner at least two to three hours before you go to bed to help keep symptoms at bay. 

  • 3 ounces of broiled skinless chicken breast
  • 1/2 cup of herbed brown rice
  • 1/2 cup of steamed broccoli
  • 1 medium pear

Work With a Dietitian

Your dietitian can recommend even more healthy recipe ideas to include in your GERD-friendly meal plan, and adjust as-needed based on your individual triggers.