7-Day High-Fiber Meal Plan to Lower Triglycerides

Day 1

Breakfast (409 calories)

A.M. Snack (217 calories)

Lunch (486 calories)

P.M. Snack (234 calories)

• ¼ cup unsalted dry-roasted almonds
• ⅓ cup blueberries

Dinner (464 calories)

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

Make it 1,500 calories: Reduce to 1 serving Roasted Buffalo Chickpeas at A.M. snack and omit almonds at P.M. snack.

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

Day 2

Breakfast (443 calories)

A.M. Snack (217 calories)

Lunch (514 calories)

P.M. Snack (131 calories)

Dinner (470 calories)

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

Make it 1,500 calories: Omit kefir at breakfast, reduce to 1 serving Roasted Buffalo Chickpeas at A.M. snack and change P.M. snack to 1 medium apple. 

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

Day 3

Breakfast (443 calories)

A.M. Snack (131 calories)

Lunch (514 calories)

P.M. Snack (234 calories)

• ¼ cup unsalted dry-roasted almonds
• ⅓ cup blueberries

Dinner (482 calories)

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

Make it 1,500 calories: Omit kefir at breakfast and almonds at P.M. snack.

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

Day 4

Breakfast (443 calories)

A.M. Snack (176 calories)

Lunch (514 calories)

P.M. Snack (172 calories)

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

Dinner (502 calories)

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

Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to 1 medium apple and omit yogurt at P.M. snack.

Make it 2,000 calories: Increase to 4 servings Pecan Pie Energy Balls at A.M. snack and add 3 Tbsp. chopped walnuts to P.M. snack.

Day 5

Breakfast (469 calories)

A.M. Snack (176 calories)

Lunch (514 calories)

P.M. Snack (152 calories)

• 1 medium apple
• 1 (0.5-oz.) slice Cheddar cheese

Dinner (489 calories)

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

Make it 1,500 calories: Omit pear at breakfast, change A.M. snack to 1 medium peach and omit Cheddar cheese at P.M. snack. 

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

Day 6

Breakfast (409 calories)

A.M. Snack (176 calories)

Lunch (486 calories)

P.M. Snack (105 calories)

Dinner (609 calories)

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

Make it 1,500 calories: Change A.M. snack to 1 medium peach, omit yogurt at lunch and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack. 

Day 7

Breakfast (469 calories)

A.M. Snack (176 calories)

Lunch (486 calories)

P.M. Snack (136 calories)

• 1 medium peach
• 1 large hard-boiled egg

Dinner (523 calories)

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

Make it 1,500 calories: Omit pear at breakfast, yogurt at lunch and peach at P.M. snack.

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

How Fiber Helps Lower Triglycerides 

Fiber is a type of indigestible carbohydrate that helps improve blood sugar levels, assist with weight loss, regulate digestion and improve heart health. Increasing fiber intake is consistently recommended as a strategy to reduce high cholesterol, but does eating more fiber positively impact triglycerides as well? Research indicates that a high fiber intake is associated with lower triglyceride levels in adults with overweight or obesity. With its array of positive health implications, aiming to eat more fiber is a strategy that most people can benefit from.