14-day meal plan for gestational diabetes

Written byListonic team

Updated on Nov 22, 2024

If you're managing gestational diabetes, our 14-day meal plan is designed with your unique needs in mind. With a focus on balanced meals that help regulate blood sugar levels, this plan provides variety and nutrition to support a healthy pregnancy while managing gestational diabetes.

Meal plan grocery list

Meats

Chicken

Turkey

Fish

Fresh grocery

Spinach

Kale

Blueberries

Strawberries

Broccoli

Tomatoes

Avocado

Green beans

Sweet potatoes

Dry goods

Whole-grain oats

Quinoa

Brown rice

Whole-grain bread

Black beans

Chickpeas

Flaxseeds

Dairy & eggs

Unsweetened Greek yogurt

Low-fat dairy products

Eggs

Low-fat cottage cheese

Nuts & seeds

Almonds

Walnuts

Oils & condiments

Olive oil

Meal plan overview

Nourish both you and your baby with our 14-day meal plan for gestational diabetes. Packed with blood sugar-friendly and nutrient-conscious recipes, this plan supports a healthy pregnancy while managing gestational diabetes. Explore a variety of delicious options designed to meet the unique dietary needs of expectant mothers with gestational diabetes.

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Foods to eat

Fiber-Rich Vegetables: Include broccoli, spinach, kale, and other non-starchy vegetables.
Lean Proteins: Opt for lean sources like poultry, fish, tofu, and legumes.
Complex Carbohydrates: Choose whole grains like quinoa, brown rice, and oats.
Healthy Fats: Incorporate avocados, nuts, and olive oil for heart-healthy fats.
Low-Glycemic Fruits: Enjoy berries, apples, and pears in moderation.
Non-Starchy Snacks: Snack on cucumber, celery, and bell pepper with hummus or guacamole.
Hydration: Drink plenty of water throughout the day to stay hydrated.
Regular Meals: Aim for balanced meals with a combination of protein, carbs, and fats.
Small, Frequent Meals: Consider smaller, more frequent meals to help regulate blood sugar levels.
Consult a Healthcare Professional: Always consult with a healthcare provider for personalized dietary advice.

✅Tip

Focus on high-fiber, low glycemic index foods like barley or lentils to help manage blood sugar levels during pregnancy.

Foods not to eat

Refined Carbohydrates: Minimize white bread, white rice, and sugary cereals.
Sugary Snacks: Avoid candies, pastries, and other high-sugar desserts.
Processed Foods: Limit packaged snacks and processed meals with added sugars.
Sweetened Beverages: Cut back on sugary drinks and opt for water or unsweetened alternatives.
Highly Processed Meats: Reduce intake of processed meats, sausages, and bacon.
Excessive Portions: Practice portion control to avoid overloading on carbohydrates.
High-Sodium Foods: Minimize the consumption of salty snacks and processed foods.
Alcohol: Limit alcohol intake and consult with a healthcare professional regarding alcohol consumption.

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Main benefits

The 14-day meal plan for gestational diabetes focuses on controlling blood sugar levels during pregnancy. It includes balanced meals with appropriate amounts of carbohydrates, proteins, and fats to ensure maternal and fetal health.

Recommended nutrient breakdown

Protein: 30%

Fat: 35%

Carbs: 33%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Lean protein sources like chicken and turkey are staples that can be bought in bulk. Fish, leafy greens, and berries offer variety and are often cheaper when purchased in larger quantities. Whole-grain oats and sweet potatoes can be more cost-effective when bought in bulk. Greek yogurt and nuts like almonds and walnuts are also more affordable in larger sizes.

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Extra tips

Snacks suitable for managing gestational diabetes:

Whole grain crackers with cheese
Greek yogurt with a handful of nuts
Cottage cheese with cucumber slices
Hard-boiled egg
Apple with peanut butter
Berries with a dollop of Greek yogurt
Vegetable sticks with hummus

For managing gestational diabetes, water is crucial for hydration, while milk (in moderation) provides calcium and protein. Herbal teas can be soothing, but should be chosen carefully. Unsweetened almond milk is a low-carb option, and fresh vegetable juices can provide nutrients without excessive sugar.

Managing gestational diabetes involves focusing on maintaining stable blood glucose levels through a balanced diet. Eating fiber-rich foods such as whole grains, fruits, vegetables, and legumes can help regulate blood sugar. Lean protein sources, including eggs, tofu, and fish, support sustained energy levels without causing sugar spikes. Healthy fats from nuts and avocados can also contribute to fullness and nutrient intake, making meals more satisfying.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and whole-grain toast
Lunch:Grilled chicken salad with kale, avocado, and olive oil dressing
Dinner:Baked fish with steamed broccoli and quinoa
Snack:Greek yogurt with blueberries and flaxseeds
Calories🔥: 1400
Fat💧: 50g
Carbs🌾: 130g
Protein🥩: 100g

Day 2

Breakfast:Whole-grain oatmeal with strawberries and walnuts
Lunch:Turkey and spinach wrap with whole-grain bread and low-fat cottage cheese
Dinner:Grilled salmon with a side of mixed green beans and sweet potatoes
Snack:Unsweetened Greek yogurt with sliced almonds
Calories🔥: 1450
Fat💧: 45g
Carbs🌾: 135g
Protein🥩: 105g

Day 3

Breakfast:Scrambled eggs with tomatoes and low-fat dairy
Lunch:Chickpea and avocado salad with olive oil and lemon dressing
Dinner:Baked turkey with quinoa and steamed green beans
Snack:Low-fat cottage cheese with sliced strawberries
Calories🔥: 1400
Fat💧: 40g
Carbs🌾: 140g
Protein🥩: 90g

Day 4

Breakfast:Greek yogurt with blueberries and flaxseeds
Lunch:Grilled chicken breast with broccoli and sweet potatoes
Dinner:Fish tacos with whole-grain tortillas and tomato salsa
Snack:Handful of walnuts and a small apple
Calories🔥: 1500
Fat💧: 50g
Carbs🌾: 145g
Protein🥩: 95g

Day 5

Breakfast:Oatmeal with sliced almonds and cinnamon
Lunch:Turkey salad with mixed greens, avocado, and nuts
Dinner:Grilled salmon with brown rice and steamed vegetables
Snack:Greek yogurt with a handful of berries
Calories🔥: 1470
Fat💧: 55g
Carbs🌾: 130g
Protein🥩: 100g

Day 6

Breakfast:Scrambled eggs with avocado and whole-grain toast
Lunch:Baked chicken with sweet potatoes and steamed green beans
Dinner:Black bean and brown rice bowl with tomatoes and kale
Snack:Low-fat cottage cheese with chopped walnuts and a few strawberries
Calories🔥: 1420
Fat💧: 40g
Carbs🌾: 150g
Protein🥩: 90g

Day 7

Breakfast:Greek yogurt with flaxseeds and mixed berries
Lunch:Quinoa and chickpea salad with cucumber, tomatoes, and olive oil
Dinner:Grilled turkey with broccoli and quinoa
Snack:Handful of almonds and a small banana
Calories🔥: 1450
Fat💧: 45g
Carbs🌾: 140g
Protein🥩: 105g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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