7-Day High-Fiber Meal Plan to Lower Triglycerides

7-Day High-Fiber Meal Plan to Lower Triglycerides. This plan emphasizes foods rich in fiber, healthy fats, and lean proteins while limiting added sugars and refined carbohydrates. High-fiber foods can help lower triglyceride levels by improving overall blood lipid profiles and supporting heart health.

7-Day High-Fiber Meal Plan to Lower Triglycerides

Day 1

• Breakfast: Overnight oats made with rolled oats, chia seeds, almond milk, and topped with fresh berries and a sprinkle of walnuts.
• Lunch: Quinoa salad with black beans, corn, bell peppers, tomatoes, and a lime-cilantro dressing.
• Snack: Apple slices with a small serving of almond butter.
• Dinner: Grilled salmon with a side of roasted Brussels sprouts and a mixed greens salad with a balsamic vinaigrette.

Day 2

• Breakfast: Smoothie with spinach, frozen berries, Greek yogurt, and a tablespoon of flaxseeds.
• Lunch: Lentil soup with carrots, celery, and spinach, served with a slice of whole-grain bread.
• Snack: Carrot sticks with hummus.
• Dinner: Baked chicken breast with a side of brown rice and steamed green beans.

Day 3

• Breakfast: Whole-grain toast topped with avocado, sliced cherry tomatoes, and a sprinkle of chia seeds.
• Lunch: Chickpea and avocado salad with mixed greens, cucumber, red onion, and a lemon-tahini dressing.
• Snack: A pear and a handful of pumpkin seeds.
• Dinner: Stuffed bell peppers with quinoa, black beans, diced tomatoes, and spices, served with a side of steamed broccoli.

Day 4

• Breakfast: Greek yogurt with sliced banana, a tablespoon of chia seeds, and a handful of granola.
• Lunch: Spinach and lentil salad with diced bell peppers, cherry tomatoes, and a balsamic vinaigrette.
• Snack: A small handful of mixed nuts and dried fruit.
• Dinner: Baked cod with a side of wild rice and roasted vegetables (carrots, zucchini, and bell peppers).

Day 5

• Breakfast: Chia pudding made with almond milk, topped with fresh berries and a sprinkle of sliced almonds.
• Lunch: Whole-grain wrap filled with hummus, shredded carrots, cucumber slices, and mixed greens.
• Snack: A small apple and a serving of cottage cheese.
• Dinner: Turkey and vegetable stir-fry with brown rice, including broccoli, bell peppers, and snap peas.

Day 6

• Breakfast: Smoothie bowl with spinach, frozen mango, banana, and topped with granola and chia seeds.
• Lunch: Mediterranean quinoa bowl with roasted chickpeas, cucumbers, cherry tomatoes, olives, and a dollop of tzatziki.
• Snack: Sliced bell peppers and cherry tomatoes with a small serving of hummus.
• Dinner: Grilled shrimp skewers with a side of quinoa and steamed asparagus.

Day 7

• Breakfast: Oatmeal topped with blueberries, a spoonful of almond butter, and a sprinkle of flaxseeds.
• Lunch: Roasted vegetable and farro salad with chickpeas, feta cheese, and a lemon-olive oil dressing.
• Snack: A small handful of walnuts and a few fresh berries.
• Dinner: Stuffed zucchini boats with ground turkey, tomatoes, and herbs, served with a side of mixed greens.

Tips for Lowering Triglycerides:

• Focus on Fiber: Include plenty of fruits, vegetables, legumes, and whole grains in your diet.
• Choose Healthy Fats: Opt for sources of healthy fats such as avocados, nuts, seeds, and fatty fish.
• Limit Added Sugars: Avoid sugary snacks, beverages, and processed foods.
• Control Portion Sizes: Be mindful of portion sizes to manage calorie intake.
• Stay Hydrated: Drink plenty of water throughout the day.

This meal plan includes a variety of high-fiber foods that support heart health and help lower triglyceride levels. Adjust the recipes and portion sizes according to your individual needs and preferences.