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Free 7-Day Reflux-Aware Meal Plan

Seven days of ordinary food in moderate portions, with the heavier meal at lunch and a lighter one in the evening, all 21 recipes and a printable shopping list. This is not a reflux elimination diet: the evidence does not support one banned-food list for everyone, so onion, garlic, tomato and citrus appear where the cooking wants them and the recipes that carry a commonly reported trigger say how to leave it out. A rotation to cook from alongside your treatment.

Everyday cooking that takes reflux seriously: your own triggers rather than a blanket banned list, and evenings that sit lighter before bed, which is what current guidance supports. It works alongside your treatment, and some symptoms need a doctor rather than a different dinner.

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Between meals

Nothing here needs cooking. These are a list to choose from rather than part of the seven days above: the plan counts breakfast, lunch and dinner, so whatever you add from here is on top of that. The energy shown is for everything in the line.

Community

Talk it over with other people cooking around the same thing. General discussion, not medical advice.

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What this plan is built on

These are the sources behind the food choices in this week. We are not clinicians and this is not a treatment plan; if you want to check the reasoning, or hand it to someone who can, start here.

  1. ACG Clinical Guideline: Diagnosis and Management of Gastroesophageal Reflux Disease
    Katz PO, Dunbar KB, Schnoll-Sussman FH, et al. ACG Clinical Guideline for the Diagnosis and Management of Gastroesophageal Reflux Disease. Am J Gastroenterol. 2022;117(1):27-56.
  2. AGA Clinical Practice Update on the Personalized Approach to the Evaluation and Management of GERD: Expert Review
    Yadlapati R, Gyawali CP, Pandolfino JE. AGA Clinical Practice Update on the Personalized Approach to the Evaluation and Management of GERD. Clin Gastroenterol Hepatol. 2022;20(5):984-994.e1.
  3. American Society for Gastrointestinal Endoscopy guideline on the diagnosis and management of GERD: summary and recommendations
    American Society for Gastrointestinal Endoscopy. Guideline on the diagnosis and management of GERD: summary and recommendations. Gastrointest Endosc. 2025.
  4. Eating, Diet, & Nutrition for GER & GERD
    National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for GER & GERD.
  5. Symptoms & Causes of GER & GERD
    National Institute of Diabetes and Digestive and Kidney Diseases. Symptoms & Causes of GER & GERD.
  6. Treatment for GER & GERD
    National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for GER & GERD.

The reasoning is set out in full in Reflux-aware cooking without stripping every recipe bare, Fat and meal size in GERD: useful trial, not universal rule, GERD and meal timing: what the 2–3 hour rule actually means, GERD medicines and food: what a recipe site should not prescribe, Nighttime reflux: what food can and cannot change, Reflux red flags: when food advice is not enough, GERD trigger foods: why one blacklist does not fit everyone, Weight management and GERD: where a recipe site should stop and Reflux advice starts with a list of foods, and the list is the weakest part of it.