:max_bytes(150000):strip_icc()/7-Day-High-Fiber-Meal-Plan-to-Lower-Triglycerides-Created-by-a-Dietitian-7701a118db704abeba264138a590d869.jpg "7-Day High-Fiber Meal Plan to Lower Triglycerides")
7-Day High-Fiber Meal Plan to Lower Triglycerides
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.
How Fiber Helps Lower 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.
Fiber plays a crucial role in lowering triglycerides by slowing the absorption of dietary fat and sugar into the bloodstream. A high-fiber diet can also help you feel fuller longer, reducing the need to snack between meals and potentially reducing overall calorie intake.
Breakfast (443 calories)
A.M. Snack (176 calories)
Lunch (514 calories)
P.M. Snack (172 calories)
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 2
…
Breakfast (409 calories)
A.M. Snack (176 calories)
Lunch (486 calories)
P.M. Snack (152 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 3
…
Breakfast (469 calories)
A.M. Snack (176 calories)
Lunch (486 calories)
P.M. Snack (105 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 4
…
Breakfast (443 calories)
A.M. Snack (176 calories)
Lunch (514 calories)
P.M. Snack (152 calories)
Daily Totals: 1,805 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.
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