Gastroesophageal Reflux Disease (GERD) is a digestive disorder that develops when there is frequently acid backflow from the stomach into the esophagus. This can cause symptoms, such as heartburn and chest tightness.
As a practitioner, you can offer personalized nutrition guidance that helps your clients with GERD eat the right kinds of food and make lifestyle changes to control their acid reflux.
Today we are rounding up 20 GERD-friendly meals including breakfasts, lunches, dinners, and snacks that will help you make personalized nutrition plans your clients will love. Log in to That Clean Life to add any of these recipes to your client's personalized meal plan.
Tip: Save time by using That Clean Life's done-for-you GERD meal plans Gastroesophageal Reflux Disease (GERD) Program and Plant-Based Gastroesophageal Reflux Disease (GERD) Program
Breakfast:
1. Cinnamon Pear Oatmeal
Help your clients reach their daily fiber goal with this hearty and delicious oatmeal recipe. It's the perfect make-ahead item that stores easily and can be made in batches so your clients can enjoy leftovers for breakfast.
Click here to add Cinnamon Pear Oatmeal to your client’s That Clean Life meal plan.
Did you know: Getting enough fiber is associated with decreased heartburn symptoms.
2. Egg White Omelette with Cottage Cheese
A simple recipe that packs 50 grams of protein, vitamin B12, and selenium. You can encourage your clients to add their favorite vegetables for more fiber and nutrients.
Click here to add Egg White Omelette with Cottage Cheese to your client’s That Clean Life meal plan.
3. Almond Butter Banana Wrap
Make breakfast quick and nutritious with this three-ingredient option that takes five minutes to make and can be eaten on-the-go. This recipe can also be used for a filling snack.
Click here to add Almond Butter Banana Wrap to your client’s That Clean Life meal plan.
4. Eggs & Toast Breakfast Box
Breakfast bento boxes are a family-friendly, fun, and easy way to incorporate a protein source, grain, and fruit or vegetable. Swaps are easy to make depending on what your client has available.
Click here to add Eggs & Toast Breakfast Box to your client’s That Clean Life meal plan.
5. Blueberry Coconut Kefir Oatmeal
This breakfast option adds probiotics from kefir to boost good gut bacteria. A bonus is this recipe can be batch prepped and eaten throughout the week and provides important bone-building nutrients like calcium, phosphorus, and magnesium.
Click here to add Blueberry Coconut Kefir Oatmeal to your client’s That Clean Life meal plan.
Lunch:
6. Chicken Fried Rice
As many spices are eliminated in a GERD diet, clients can struggle to create flavorful dishes. This recipe combines simple ingredients to provide complex flavors and create a delicious and satisfying lunch.
Click here to add Chicken Fried Rice to your client’s That Clean Life meal plan.
7. Pea & Basil Buckwheat Risotto
This plant-based risotto is high in fiber, eliminates saturated fat, takes only 20 minutes to make, and provides all your B vitamin needs.
Click here to add Pea & Basil Buckwheat Risotto to your client’s That Clean Life meal plan.
Did you know: Diets high in fat, especially those which include increased amounts of saturated fat from fried or greasy foods and creamy sauces can worsen reflux symptoms.
8. Turkey, Spinach & Pineapple Bowl
This balanced, light salad only needs five ingredients and has 30 grams of protein, healthy monounsaturated fat from avocado, and immune-boosting vitamins from pineapple and spinach.
Click here to add Turkey, Spinach & Pineapple Bowl to your client’s That Clean Life meal plan.
9. Miso Shrimp & Veggies
This low-fat recipe is incredibly flavorful and packs 31 grams of protein plus all your vitamin C and A needs.
Click here to add Miso Shrimp & Veggies to your client’s That Clean Life meal plan.
10. Tofu Veggie Wrap
Wraps are a great way to add in vegetables for lunch. This recipe incorporates crispy tofu with fresh veggies in a high-fiber wrap.
Click here to add Tofu Veggie Wrap to your client’s That Clean Life meal plan.
Dinner:
11. Coconut Turmeric Cauliflower Bowls
This hearty, warm and comforting dish is ready in under 30 minutes and makes great leftovers.
Click here to add Coconut Turmeric Cauliflower Bowls to your client’s That Clean Life meal plan.
12. Soothing Pork Hock Noodle Soup
This is the ideal set-it-and-forget-it dish made in a slow cooker. It provides a whopping 75 grams of protein and several essential nutrients like B vitamins, selenium, zinc, and phosphorus.
Click here to add Soothing Pork Hock Noodle Soup to your client’s That Clean Life meal plan.
13. Crispy Broiled Haddock & Broccolini
Make client dinners easy with this five-ingredient recipe that takes 15 minutes to make.
Click here to add Crispy Broiled Haddock & Broccolini to your client’s That Clean Life meal plan.
14. Butternut Squash Buckwheat Bowl
A hearty-yet-healthy, plant-based dinner that is low in fat and provides fiber and vitamins from buckwheat and nutritious veggies.
Click here to add Butternut Squash Buckwheat Bowl to your client’s That Clean Life meal plan.
15. Sauerkraut Crusted Salmon with Greens
This salad is fresh and filling with salmon providing healthy omega-3 fats and 36 grams of protein and sauerkraut boosting gut health.
Click here to add Sauerkraut Crusted Salmon with Greens to your client’s That Clean Life meal plan.
Snacks:
16. Cherries, Banana & Cottage Cheese
Cottage cheese is a great low-fat, GERD-friendly snack to add to your client’s meal plan to help reach their calcium requirements. Top with fruit for added sweetness, fiber, and nutrients.
Click here to add Cherries, Banana & Cottage Cheese to your client’s That Clean Life meal plan.
17. Sunbutter Pumpkin Protein Balls
These delicious protein balls can be prepared over the weekend and enjoyed all week. They make the perfect nutritious option when your client is craving a healthy, quick snack.
Click here to add Sunbutter Pumpkin Protein Balls to your client’s That Clean Life meal plan.
18. Sesame Cucumber Salad with Nori
This snack box is a delicious way to help introduce your clients to protein-rich edamame and nori which contains fiber and important nutrients like calcium, iodine, and folate.
Click here to add Sesame Cucumber Salad with Nori to your client’s That Clean Life meal plan.
19. Pecan Pie Bites
The easiest two-ingredient snack that packs healthy fats and fiber. Since a GERD meal plan should limit added sugars, this is a great naturally sweet option to help satisfy a client’s cravings.
Click here to add Pecan Pie Bites to your client’s That Clean Life meal plan.
Did you know: Simple sugars raise blood sugar levels and produce an osmotic effect in the gastrointestinal tract.
20. Strawberry Kiwi Tropical Smoothie
This fresh and tangy smoothie can help your clients reach their daily fiber, protein, and calcium intake. The blend of fruits and veggies masks any chalkiness you often get with protein powder.
Click here to add Strawberry Kiwi Tropical Smoothie to your client’s That Clean Life meal plan.
