Triglycerides, sometimes called lipids, are the most common type of fat in the body. They are often lumped together with cholesterol, because both high cholesterol and high triglycerides can increase your risk of heart disease, and both conditions can be positively affected by healthy lifestyle changes. In this 7-day meal plan, we’re focusing on fiber to help lower triglyceride levels. Fiber is an important nutrient with many health benefits, including a reduced risk of heart disease. If you currently have high triglycerides, have been diagnosed as being at risk, or are simply looking to increase your fiber intake, this meal plan may work for you.
How we make meal plans
Certified dieticians create a thoughtful approach EtenWell’s meal plans that are easy to follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle it is targeting and is analyzed for accuracy using the nutritional database, ESHA Food Processor. Because nutritional needs vary from person to person, we encourage you to use these plans as inspiration and modify them as you see fit.
Why This Meal Plan Is Great For You
Each day provides at least 31 grams of fiber. Fiber is associated with many health benefits, yet most of us fall short of 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’re focusing on fiber, we haven’t skimped on another important nutrient: protein. Every day, we get at least 84 grams. In addition to fiber and protein, we also include plenty of heart-healthy foods, such as fruits, vegetables, legumes, nuts, seeds, whole grains, and fish.
This 1,800-calorie meal plan has adjustments for 1,500 and 2,000 calories to accommodate people with different calorie needs. While we have previously included meal plans and adjustments for 1,200 calories, we no longer do so. The 2020-2025 Dietary Guidelines for Americans suggest that restricting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and it is not sustainable for long-term health and well-being. As with all meal plans, this is meant to be a framework for a healthy, high-fiber eating routine. Adjust as needed based on your taste preferences, routine, pantry supplies, and family size.
Frequently Asked Questions
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Is it okay to mix and match meals if I don’t like one?Absolutely! Feel free to mix and match meals, repeat a meal or two, or substitute with another high-fiber recipe. We aimed for at least 31 grams of fiber per day. If you’re closely monitoring your fiber or other nutrients, you can choose a substitute with a similar nutritional profile or make adjustments elsewhere to meet your goals.
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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’s easier for your routine. Each breakfast is 409 to 469 calories, while each lunch ranges from 486 to 514 calories. These ranges are fairly similar, so choosing one of these options to eat every day will keep your daily nutrient totals close together.
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What causes high triglyceride levels?High triglyceride levels can be caused by many factors, including too many calories stored as triglycerides in the blood, lack of exercise, high intake of foods high in saturated fat and added sugars, and alcohol consumption. Fortunately, lifestyle changes such as exercising more, eating more fiber, drinking less alcohol, and losing weight can help improve triglyceride levels.
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Why is there no adjustment for 1,200 calories?We no longer offer accommodations for 1,200-calorie days in our meal plans. The Dietary Guidelines for Americans 2020-2025 suggest that restricting calories to 1,200 per day is too low for most people to meet their nutritional needs, and it 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 control, aids in weight loss, regulates digestion, and improves heart health. Increasing fiber intake is consistently recommended as a strategy for lowering high cholesterol, but does eating more fiber also have a positive effect on triglycerides? Research shows that high fiber intake is associated with lower triglyceride levels in overweight or obese adults. Because it has a number of positive health effects, eating more fiber is a strategy that most people can benefit from.
High fiber foods to focus on:
- Fruit
- Vegetables
- Whole grain
- Nuts
- Seeds
- Avocado
- Beans
- Lentils
- Peas
How to prepare your meals for the week:
- Make high protein oatmeal with strawberries and peanut butter for breakfast on days 2 through 4
- Prepare Chicken and Cabbage Soup with Pesto for lunch on days 2 through 5
Day 1
Breakfast (409 calories)
Morning Snack (217 Calories)
Lunch (486 calories)
PM Snack (234 calories)
- ¼ cup roasted unsalted almonds
- ⅓ cup blueberries
Dinner (464 calories)
Daily Totals: 1,811 calories, 80 g fat, 115 g protein, 166 g carbohydrates, 36 g fiber, 1,794 mg sodium
Make it 1,500 calories: Reduce the amount of roasted buffalo chickpeas to 1 serving at your morning snack and omit the almonds at your evening snack.
Make it 2000 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)
PM Snack (131 calories)
Dinner (470 calories)
Daily Totals: 1,775 calories, 53 g fat, 119 g protein, 205 g carbohydrates, 32 g fiber, 1,901 mg sodium
Make it 1,500 calories: Omit the kefir for breakfast, reduce the amount of roasted buffalo chickpeas to 1 serving as a morning snack, and replace the evening snack amount with 1 medium apple.
Make it 2000 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)
PM Snack (234 calories)
- ¼ cup roasted unsalted almonds
- ⅓ cup blueberries
Dinner (482 calories)
Daily Totals: 1,804 calories, 82 g fat, 105 g protein, 170 g carbohydrates, 31 g fiber, 1,900 mg sodium
Make it 1,500 calories: Omit the kefir from breakfast and the almonds from your afternoon snack.
Make it 2000 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)
PM Snack (172 calories)
- 1 cup blackberries
- 1 (150 g) container low-fat, strained yogurt (Greek style)
Dinner (502 calories)
Daily Totals: 1,806 calories, 58 g fat, 121 g protein, 203 g carbohydrates, 31 g fiber, 1,965 mg sodium
Make it 1,500 calories: Omit the kefir from breakfast, replace the morning snack with 1 medium apple, and omit the yogurt from the evening snack.
Make it 2000 calories: Increase the amount of Pecan Pie Energy Balls to 4 servings with your morning snack and add 3 tablespoons of chopped walnuts to your afternoon snack.
Day 5
Photo courtesy of
Breakfast (469 calories)
Morning Snack (176 calories)
Lunch (514 calories)
PM Snack (152 calories)
- 1 medium apple
- 1 slice (14 grams) cheddar cheese
Dinner (489 calories)
Daily Totals: 1,800 calories, 80 g fat, 84 g protein, 203 g carbohydrates, 40 g fiber, 1,987 mg sodium
Make it 1,500 calories: Omit the pear from breakfast, replace the morning snack with 1 medium peach, and omit the cheddar cheese from the afternoon snack.
Make it 2000 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)
PM Snack (105 calories)
Dinner (609 calories)
Daily Totals: 1,785 calories, 69 g fat, 111 g protein, 191 g carbohydrates, 34 g fiber, 2,110 mg sodium
Make it 1,500 calories: Replace the morning snack with 1 medium peach, skip the yogurt at lunch, and replace the afternoon snack with 1 medium orange.
Make it 2000 calories: Add 2 tablespoons of almond butter to the PM snack.
Day 7
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
Breakfast (469 calories)
Morning Snack (176 calories)
Lunch (486 calories)
PM 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 carbohydrates, 33 g fiber, 2,227 mg sodium
Make it 1,500 calories: Omit pear from breakfast, yogurt from lunch, and peach from your afternoon snack.
Make it 2000 calories: Add ¼ cup of roasted, unsalted almonds as an evening snack.