7-Day High Fiber Meal Plan to Lower Triglycerides

Triglycerides, sometimes called lipids, are the most common type of fat in the body. They are often associated with cholesterol because high cholesterol and triglycerides can increase the risk of heart disease, and both of these diseases can be positively affected by heart-healthy lifestyle changes. In this 7-day meal plan, we focus on fiber to help lower triglyceride levels. Fiber is an important nutrient that has many health benefits, including a reduced risk of heart disease. If you currently have high triglycerides, have been told you are at risk, or are simply looking to increase your fiber intake, this meal plan may be right for you.

Why This Diet Is Right For You

Every day, we consume at least 31 grams of fiber. Fiber is associated with many health benefits, yet most of us don’t meet our daily fiber goals. The average American consumes about 14 grams of fiber per day, well below the recommended daily value of 28 grams per day. While we focus on fiber, we haven’t skimped on another important nutrient: protein. We provide at least 84 grams of it each day. In addition to fiber and protein, we include plenty of heart-healthy foods, like fruits, vegetables, legumes, nuts, seeds, whole grains, and fish.

This 1,800 calorie meal plan has modifications for 1,500 and 2,000 calories to accommodate the caloric needs of people with different needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 U.S. Dietary Guidelines suggest that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and is not sustainable for long-term health and well-being. As with all meal plans, this one is meant to serve as a framework for a healthy, fiber-rich eating routine. Make adjustments based on your taste preferences, routine, pantry inventory, and family size.

How fiber helps lower triglycerides:

Fiber is a type of indigestible carbohydrate that helps improve blood sugar levels, promote weight loss, regulate digestion, and improve heart health. Increasing fiber intake is routinely recommended as a strategy to reduce high cholesterol, but does eating more fiber also have a positive impact on triglycerides? Research indicates that higher fiber intake is associated with lower triglyceride levels in overweight or obese adults. With its many positive health effects, eating more fiber is a strategy that most people can benefit from.

High fiber foods to focus on:

• Fruits
• Vegetables
• Whole grains
• Nuts
• Seeds
• Lawyer
• Beans
• Lentils
• Peas

How to prepare your meals for the week:

1. Make High Protein Peanut Butter Strawberry Oatmeal for breakfast on Days 2-4
2. Make Chicken Cabbage Soup with Pesto to enjoy for lunch on Days 2-5

Day 1

Breakfast (409 calories)

Morning snack (217 calories)

Lunch (486 calories)

Evening snack (234 calories)

• ¼ cup unsalted dry roasted almonds
• ⅓ cup blueberries

Dinner (464 calories)

Daily Totals: 1,811 calories, 80 g fat, 115 g protein, 166 g carbohydrate, 36 g fiber, 1,794 mg sodium

Make it 1,500 calories: Reduce to 1 serving of roasted Buffalo chickpeas for morning snack and omit the almonds for afternoon snack.

Make it 2,000 calories: Add 1 medium banana with 1 tablespoon of almond butter as an evening snack.

Day 2

Breakfast (443 calories)

Morning snack (217 calories)

Lunch (514 calories)

Evening snack (131 calories)

Dinner (470 calories)

Daily Totals: 1,775 calories, 53 g fat, 119 g protein, 205 g carbohydrate, 32 g fiber, 1,901 mg sodium

Make it 1,500 calories: Omit kefir for breakfast, reduce to 1 serving of roasted Buffalo chickpeas for your morning snack, and replace your afternoon snack with 1 medium apple.

Make it 2,000 calories: Add 1 medium banana with 1 tablespoon of almond butter as an evening snack.

Day 3

Breakfast (443 calories)

Morning snack (131 calories)

Lunch (514 calories)

Evening snack (234 calories)

• ¼ cup unsalted dry roasted almonds
• ⅓ cup blueberries

Dinner (482 calories)

Daily Totals: 1,804 calories, 82 g fat, 105 g protein, 170 g carbohydrate, 31 g fiber, 1,900 mg sodium

Make it 1,500 calories: Omit kefir for breakfast and almonds for snacks.

Make it 2,000 calories: Add 1 medium banana with 1 tablespoon of almond butter as an evening snack.

Day 4

Breakfast (443 calories)

Morning snack (176 calories)

Lunch (514 calories)

Evening snack (172 calories)

• 1 cup blackberries
• 1 container (5.3 oz) low-fat plain yogurt (Greek style)

Dinner (502 calories)

Daily Totals: 1,806 calories, 58 g fat, 121 g protein, 203 g carbohydrate, 31 g fiber, 1,965 mg sodium

Make it 1,500 calories: Omit kefir for breakfast, replace morning snack with 1 medium apple, and omit yogurt for afternoon snack.

Make it 2,000 calories: Increase to 4 servings of Pecan Pie Energy Balls for morning snack and add 3 tbsp chopped walnuts for evening snack.

Day 5

Breakfast (469 calories)

Morning snack (176 calories)

Lunch (514 calories)

Evening snack (152 calories)

• 1 medium apple
• 1 slice (0.5 oz) cheddar cheese

Dinner (489 calories)

Daily Totals: 1,800 calories, 80 g fat, 84 g protein, 203 g carbohydrate, 40 g fiber, 1,987 mg sodium

Make it 1,500 calories: Omit the pear at breakfast, replace the morning snack with 1 medium peach, and omit the cheddar at the afternoon snack.

Make it 2,000 calories: Add 1 medium banana with 1 tablespoon of almond butter as an evening snack.

Day 6

Breakfast (409 calories)

Morning snack (176 calories)

Lunch (486 calories)

Evening snack (105 calories)

Dinner (609 calories)

Daily Totals: 1,785 calories, 69 g fat, 111 g protein, 191 g carbohydrate, 34 g fiber, 2,110 mg sodium

Make it 1,500 calories: Replace your morning snack with a medium peach, skip the yogurt at lunch, and replace your evening snack with a medium orange.

Make it 2,000 calories: Add 2 tablespoons of almond butter to your evening snack.

Day 7

Breakfast (469 calories)

Morning snack (176 calories)

Lunch (486 calories)

Evening snack (136 calories)

• 1 medium peach
• 1 large hard-boiled egg

Dinner (523 calories)

Daily Totals: 1,790 calories, 82 g fat, 92 g protein, 185 g carbohydrate, 33 g fiber, 2,227 mg sodium

Make it 1,500 calories: Skip the pear for breakfast, the yogurt for lunch and the peach for snack time.

Make it 2,000 calories: Add ¼ cup unsalted dry roasted almonds as an evening snack.