The Ultimate 7-Day Diet Plan to Lower Triglycerides, Designed by a Nutritionist.

Triglycerides, sometimes called lipids, are the most common type of fat in the body. They often contain cholesterol because high cholesterol and high triglycerides can increase the risk of heart disease, and both of these conditions can be positively affected by changes in heart health. In this seven-day diet plan, we focus on fiber to help lower triglyceride levels. Fiber is an important nutrient that has many health benefits, including reducing the risk of heart disease. If you currently have high triglycerides, have been told you are at risk or simply want to increase your fiber intake, this meal plan may work for you.

Why This Meal Plan Is Good For You

Each day provides at least 31 grams of fiber. Fiber is associated with many health benefits, yet many of us do not meet our daily goals. The average American consumes 14 grams of fiber per day, less than the recommended Daily Value of 28 grams per day. While we’re focusing on fiber here, we didn’t skip another important nutrient: protein. Each day provides at least 84 grams. In addition to fiber and protein, we include many heart-healthy foods, such as fruits, vegetables, beans, nuts, seeds, whole grains and a fish.

This 1,800-calorie meal plan has variations for 1,500 and 2,000 calories to support those with different calorie needs. While we used to include meal plans and 1,200 calorie conversions, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggest that cutting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and is not feasible for long-term health and wellness. As with all meal plans, this is intended to serve as a blueprint for a healthy, high-fiber diet. Make adjustments as needed based on your taste preferences, habit, pantry stock and family size.

How Fiber Helps Lower Triglycerides

Fiber is a type of unsaturated carbohydrate that helps improve blood sugar levels, aid in weight loss, regulate digestion and improve heart health. Increased fiber intake is often recommended as a strategy to reduce high cholesterol, but does eating more fiber have a positive effect on triglycerides? Research shows that eating more fiber is associated with lower triglyceride levels in adults who are overweight or obese. With a wide range of positive health effects, aiming to eat more fiber is a strategy that many people can benefit from.

High-Fiber Foods to Focus on:

• Fruits
• Vegetables
• Whole grains
• Nuts
• Seeds
• Avocado
• Beans
• Lens
• Peas

How to Prepare Your Meals for the Week:

1. Make High Protein Strawberries and Peanut Butter Overnight Oats for breakfast on Days 2 to 4.
2. Prepare Chicken and Cabbage Soup with Pesto for lunch in Days 2 to 5.

Day 1

Breakfast (409 calories)

AM Snack (217 calories)

Lunch (486 calories)

PM Snack (234 calories)

• ¼ cup of toasted undried almonds
• ⅓ cup blueberries

Dinner (464 calories)

Statistics of the Day: 1,811 calories, 80g fat, 115g protein, 166g carbohydrates, 36g fiber, 1,794mg sodium

Make it 1,500 calories: Cut back to 1 serving of roasted Buffalo Chickpeas during the AM snack and omit the almonds during the PM snack.

Make it 2,000 calories: Add 1 medium banana and 1 Tbsp. almond butter as a snack.

Day 2

Breakfast (443 calories)

AM Snack (217 calories)

Lunch (514 calories)

PM Snack (131 calories)

Dinner (470 calories)

Statistics of the Day: 1,775 calories, 53g fat, 119g protein, 205g carbohydrate, 32g fiber, 1,901mg sodium

Make it 1,500 calories: Skip the kefir at breakfast, reduce to 1 serving of roasted Buffalo Chickpeas in the AM snack and change the PM snack to 1 medium apple.

Make it 2,000 calories: Add 1 medium banana and 1 Tbsp. almond butter as a snack.

Day 3

Breakfast (443 calories)

AM Snack (131 calories)

Lunch (514 calories)

PM Snack (234 calories)

• ¼ cup of toasted undried almonds
• ⅓ cup blueberries

Dinner (482 calories)

Statistics of the Day: 1,804 calories, 82g fat, 105g protein, 170g carbohydrate, 31g fiber, 1,900mg sodium

Make it 1,500 calories: Skip kefir at breakfast and almonds at PM snack.

Make it 2,000 calories: Add 1 medium banana and 1 Tbsp. almond butter as a snack.

Day 4

Breakfast (443 calories)

AM Snack (176 calories)

Lunch (514 calories)

PM Snack (172 calories)

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

Dinner (502 calories)

Statistics of the Day: 1,806 calories, 58g fat, 121g protein, 203g carbohydrate, 31g fiber, 1,965mg sodium

Make it 1,500 calories: Skip the kefir at breakfast, change the AM snack to 1 medium apple and skip the yogurt at the PM snack.

Make it 2,000 calories: Add to 4 servings of Pecan Pie Energy Balls in the AM snack and add 3 Tbsp. selected walnuts in PM.

Day 5

Breakfast (469 calories)

AM Snack (176 calories)

Lunch (514 calories)

PM Snack (152 calories)

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

Dinner (489 calories)

Statistics of the Day: 1,800 calories, 80g fat, 84g protein, 203g carbohydrate, 40g fiber, 1,987mg sodium

Make it 1,500 calories: Skip the horse at breakfast, change the AM snack to 1 medium peach and skip the Cheddar cheese at the PM snack.

Make it 2,000 calories: Add 1 medium banana and 1 Tbsp. almond butter as a snack.

Day 6

Breakfast (409 calories)

AM Snack (176 calories)

Lunch (486 calories)

PM Snack (105 calories)

Dinner (609 calories)

Statistics of the Day: 1,785 calories, 69g fat, 111g protein, 191g carbohydrates, 34g fiber, 2,110mg sodium

Make it 1,500 calories: Change the AM snack to 1 medium peach, skip the yogurt at lunch and change the PM snack to 1 medium orange.

Make it 2,000 calories: Add 2 Tbsp. almond butter in PM snack.

Day 7

Breakfast (469 calories)

AM Snack (176 calories)

Lunch (486 calories)

PM Snack (136 calories)

• 1 medium peach
• 1 large hard-boiled egg

Dinner (523 calories)

Statistics of the Day: 1,790 calories, 82g fat, 92g protein, 185g carbohydrate, 33g fiber, 2,227mg sodium

Make it 1,500 calories: Skip the horse at breakfast, the yogurt at lunch and the peach at the PM snack.

Make it 2,000 calories: Add ¼ cup of toasted unsalted almonds as a snack.