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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 7-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.
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.
Why This Meal Plan Is Great for You
Each day provides at least 31 grams of fiber. Fiber is linked to many health benefits, and yet most of us aren’t reaching our daily fiber goals. The average American consumes about 14 grams of fiber a day, well below the recommended Daily Value of 28 grams per day. While we’re focused on fiber, we didn’t skimp on another important nutrient: protein. Each day provides at least 84 grams. In addition to fiber and protein, we include plenty of heart-healthy foods, such as 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 support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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. As with all meal plans, this is meant to serve as a framework for a healthy high-fiber eating routine. Make adjustments as needed based on your taste preferences, routine, pantry stock and family size.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Definitely! Feel free to mix and match meals, repeat a meal or two or swap in a different high-fiber recipe. We aimed for at least 31 grams of fiber per day. If you’re closely monitoring fiber or other nutrients, you may want to choose a substitute with a similar nutrition 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 provide a few different options for breakfast and lunch but you can opt to eat the same breakfast and lunch every day if that’s easier for your routine. Each breakfast spans from 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 daily should keep the daily nutrition totals close.
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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 weight loss can help improve triglyceride levels.
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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.
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.
High-Fiber Foods to Focus On:
- Fruits
- Vegetables
- Whole grains
- Nuts
- Seeds
- Avocado
- Beans
- Lentils
- Peas
How to Meal-Prep Your Week of Meals:
- 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 1
Breakfast (409 calories)
A.M. Snack (217 calories)
Lunch (486 calories)
P.M. Snack (234 calories)
- ¼ cup dry-roasted unsalted 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
Breakfast (443 calories)
A.M. Snack (131 calories)
Lunch (514 calories)
P.M. Snack (234 calories)
- ¼ cup dry-roasted unsalted 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
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 dry-roasted unsalted almonds as an evening snack.
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