7-Day High-Fiber Meal Plan to Lower Triglycerides, Created by a Dietitian

Up your fiber to lower triglycerides in this healthy meal plan.

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 84 grams of protein and 31 grams of fiber to promote satiety.
• This plan promotes high-fiber foods, such as nuts, fruits and beans, to lower triglycerides.

Triglycerides, sometimes called lipids, are the most common type of fat in the body. They’re often lumped in with cholesterol because both high cholesterol and high triglycerides can raise the risk of heart disease, and both conditions can be positively impacted by heart-healthy lifestyle changes. In this seven-day meal plan, we focus on fiber to help reduce 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 told you’re at risk or are simply looking to up your fiber intake, this meal plan can work for you.

Day 1

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

Breakfast (409 calories)

Lunch (486 calories)

• Serve with 1 medium apple
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

Dinner (464 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds and ⅓ cup blueberries (234 calories)

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

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

Breakfast (443 calories)

• Serve with 1 cup low-fat plain kefir

Lunch (514 calories)

• Serve with 1 serving Cottage Cheese Snack Jar

Dinner (470 calories)

Snacks

• 2 servings (½ cup) Roasted Buffalo Chickpeas (217 calories)
• 1 large pear (131 calories)

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.

Meal-Prep Tips

• Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 2 through 4.
• Prepare Chicken & Cabbage Soup with Pesto to have for lunch on Days 2 through 5.

Day 3

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

Breakfast (443 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
• Serve with 1 cup low-fat plain kefir

Lunch (514 calories)

• 1 serving Chicken & Cabbage Soup with Pesto
• Serve with 1 serving Cottage Cheese Snack Jar

Dinner (482 calories)

• Serve with 1 serving Spicy Cabbage Slaw

Snacks

• 1 large pear (131 calories)
• ¼ cup unsalted dry-roasted almonds and ⅓ cup blueberries (234 calories)

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

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

Breakfast (443 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
• Serve with 1 cup low-fat plain kefir

Lunch (514 calories)

• 1 serving Chicken & Cabbage Soup with Pesto
• Serve with 1 serving Cottage Cheese Snack Jar

Dinner (502 calories)

• Serve with 1 serving Cilantro-Lime Brown Rice

Snacks

• 1 cup blackberries and 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt (172 calories)

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

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

Breakfast (469 calories)

• Serve with 1 large pear

Lunch (514 calories)

• 1 serving Chicken & Cabbage Soup with Pesto
• Serve with 1 serving Cottage Cheese Snack Jar

Dinner (489 calories)

Snacks

• 1 serving Pecan Pie Energy Balls (176 calories)
• 1 medium apple and 1 (0.5-oz.) slice Cheddar cheese (152 calories)

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

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

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

Lunch (486 calories)

• 1 serving Chicken, Spinach & Feta Wraps
• Serve with 1 medium apple
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

Dinner (609 calories)

• Serve with 1 serving Whole-Wheat Couscous with Parmesan & Peas

Snacks

• 1 serving Pecan Pie Energy Balls (176 calories)
• 1 medium banana (105 calories)

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

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

Breakfast (469 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita
• Serve with 1 large pear

Lunch (486 calories)

• 1 serving Chicken, Spinach & Feta Wraps
• Serve with 1 medium apple
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

Dinner (523 calories)

• Serve with 1 serving Cucumber & Avocado Salad

Snacks

• 1 serving Pecan Pie Energy Balls (176 calories)
• 1 medium peach and 1 large hard-boiled egg (136 calories)

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.