Nutrition & Recipes

7-Day High-Fiber Meal Plan to Lower Triglycerides

7-Day High-Fiber Meal Plan to Lower Triglycerides

Meal Plan at a Glance
BREAKFAST/ AM SNACKLUNCH/ PM SNACKDINNER
Avocado toast/ Roasted chickpeasWrap & Apple/ YogurtSalmon salad 
Overnight oats & kefir/ Roasted chickpeasSoup & cottage cheese/ PearZucchini & chicken pasta
Overnight oats & kefir/ PearSoup & cottage cheese/ Almonds & blueberriesPork tacos & cabbage slaw
Overnight oats & kefir/ Energy ballsSoup & cottage cheese/ Blackberries & yogurtChicken kabobs & brown rice
Scrambled eggs & pear/ Energy ballsSoup & cottage cheese/ Apple & cheese Stuffed peppers
Avocado toast/ Energy ballsWrap, apple & yogurt/ BananaChicken Parmesan & Couscous
Scrambled eggs & pear/ Energy ballsWrap, apple & yogurt/ Peach & eggWraps & Salad 

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

Ali Redmond


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

Jacob Fox

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

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf


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

Courtesy Photo


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

Victor Protasio

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

Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines


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. 

Frequently Asked Questions


  • ​​Is it OK to mix and match meals if there is one I do not like?

    Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious high-fiber recipes.


  • Can I eat the same breakfast or lunch every day?

    Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 409 to 469 calories while the lunches span 486 to 514 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.


  • Why is there not a modification for 1,200 calories?

    We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.


  • What causes high triglycerides?

    High triglycerides can be caused by many factors, such as excess calories that are stored as triglycerides in the blood, lack of physical activity, a high intake of foods rich in saturated fat and added sugar as well as alcohol intake. Fortunately, lifestyle changes such as increasing exercise, upping fiber intake, cutting back on alcohol and losing weight can help improve triglyceride levels.

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.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Dig Deeper

10 Amazing Health Benefits of Fiber

The 7 Best Frozen Foods to Help Lower Triglycerides, According to Dietitians

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