7-Day High Fiber Meal Plan to Lower Triglycerides
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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.
How We Create Meal Plans
Registered Dietitians Create Thoughtfully The EatingWell Program The meal plans are easy to follow and delicious. Each meal plan meets specific parameters based on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the ESHA Food Processor nutritional database. Since nutritional needs are different for everyone, we encourage you to take inspiration from these plans and adjust them as you see fit.
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.
Frequently Asked Questions
Can I mix and match meals if there is one I don’t like?Absolutely! Feel free to mix and match meals, repeat a meal or two, or substitute another high-fiber recipe. Our goal is to get at least 31 grams of fiber per day. If you’re closely monitoring your fiber or other nutrient intake, you can choose a substitute with a similar nutrient profile or make adjustments elsewhere to meet your goals.
Can I eat the same breakfast or lunch every day?Yes, we offer a few different options for breakfast and lunch, but you can choose to eat the same breakfast and lunch every day if that works better for your routine. Each breakfast has between 409 and 469 calories, while each lunch has between 486 and 514 calories. These ranges are pretty similar, so choosing one of these options to eat daily should keep your daily nutritional totals close.
What causes high triglycerides?High triglycerides can be caused by many factors, such as excess calories stored as triglycerides in the blood, lack of physical activity, high consumption of foods high in saturated fat and added sugar, and alcohol consumption. Fortunately, lifestyle changes such as increasing exercise, increasing fiber intake, reducing alcohol consumption, and losing weight can help improve triglyceride levels.
Why is there no change for 1200 calories?We no longer offer modifications for 1,200-calorie days in our meal plans. The 2020-2025 U.S. Dietary Guidelines suggest that limiting caloric intake to 1,200 calories per day is too low for most people to meet their nutritional needs, and is not sustainable for long-term health and well-being.
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:
- Make High Protein Peanut Butter Strawberry Oatmeal for breakfast on Days 2-4
- 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
Ali Redmond
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
Photographer: Stacy K. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
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
Courtesy photo
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
Photographer Victor Protasio, food stylist Julian Hensarling, accessories stylist Tucker Vines
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.
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