7-day Meal Plan For Gestational Diabetes

Written byListonic team

Updated on Nov 22, 2024

Navigating gestational diabetes with the right diet? Our 7-day meal plan for gestational diabetes is crafted to keep you and your baby healthy. We'll guide you through creating a balanced meal plan and turning it into a practical shopping list. Let's take this step towards a healthier pregnancy!

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Chia seeds

Almonds

Snacks & sweets

Peanut butter

Hummus

Meats

Chicken

Turkey

Fish & seafood

Salmon

Dairy & eggs

Greek yogurt

Cottage cheese

Cheese

Fresh grocery

Berries

Apple

Banana

Mixed greens

Broccoli

Sweet potato

Sliced cucumber

Avocado

Carrot sticks

Bakery

Whole grain toast

Whole grain tortilla

Plant based

Tofu

Almond milk

Meal plan overview

Managing gestational diabetes is crucial for your and your baby's health. Our 7-day meal plan is tailored to keep you both healthy, with balanced meals that regulate blood sugar.

This plan makes it easier to manage your diet during pregnancy, ensuring you get the right nutrients without the worry.

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Foods to eat

Non-Starchy Vegetables: Broccoli, cauliflower, spinach, kale, and other leafy greens.
Lean Proteins: Chicken, turkey, fish, tofu, and lean cuts of beef.
Whole Grains: Quinoa, brown rice, oats, and whole wheat products in moderation.
Healthy Fats: Avocados, nuts, seeds, and olive oil for essential fatty acids.
Low-Glycemic Fruits: Berries, apples, pears, and other fruits with a low impact on blood sugar.
Legumes: Lentils, chickpeas, black beans, and other high-fiber options.
Dairy or Dairy Alternatives: Low-fat or fat-free yogurt, milk, and cheese.
Hydration: Drink plenty of water throughout the day.
Small, Frequent Meals: Opt for smaller, balanced meals throughout the day to help manage blood sugar.

✅Tip

Focus on low glycemic index fruits like berries and apples to manage blood sugar levels effectively.

Foods not to eat

Highly Processed Foods: Minimize intake of processed snacks, chips, and convenience foods.
Sugary Beverages: Avoid regular soda, energy drinks, and sugary fruit juices.
Sweets and Desserts: Limit consumption of candies, cakes, cookies, and other high-sugar treats.
White Bread and Refined Grains: Choose whole grains over refined options.
Fried Foods: Minimize fried foods and opt for healthier cooking methods.
High-Sugar Condiments: Check labels for added sugars in sauces and dressings.
Excessive Carbohydrates: Be mindful of portion sizes and distribute carbohydrate intake throughout the day.
Limit Caffeine: Monitor caffeine intake as it can affect blood sugar levels.
Alcohol: Avoid alcohol as it can impact blood sugar and fetal development.

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Main benefits

The 7-Day Meal Plan For Gestational Diabetes is specifically designed to manage blood sugar levels during pregnancy. This meal plan focuses on balanced meals with controlled carbohydrates, promoting stable blood glucose levels. Adequate intake of nutrients supports the health of both the mother and the developing baby. Emphasizing complex carbohydrates, lean proteins, and healthy fats contributes to overall well-being and may help prevent complications associated with gestational diabetes.

Recommended nutrient breakdown

Protein: 26%

Fat: 16%

Carbs: 46%

Fiber: 10%

Other: 2%

How to budget on this meal plan

To budget this gestational diabetes meal plan better, focus on buying in bulk, choosing seasonal produce, and opting for generic brands. Plan meals around affordable staples like lentils, brown rice, and oats. Buy larger cuts of meat like chicken and beef, and use them in multiple meals. Incorporate more cost-effective protein sources like eggs and canned tuna. Shop sales and use coupons where possible, and consider growing herbs and some vegetables at home to save further.

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Extra tips

Snacks for gestational diabetes should balance blood sugar levels:

Whole grain crackers with cheese
Greek yogurt with berries
Apple slices with peanut butter
Vegetable sticks with hummus
Almonds and walnuts
Cottage cheese with cucumber slices
Hard-boiled eggs

For managing gestational diabetes, water is crucial to maintain hydration. Low-sugar fruit juices in moderation can be beneficial. Herbal teas, particularly those without caffeine, are safe and soothing options. Skim or low-fat milk provides calcium without excessive sugars. Decaf coffee and tea are preferable to limit caffeine intake.

For those with gestational diabetes, balancing your blood sugar while eating for two is the goal. Focus on low-glycemic fruits and veggies like leafy greens and whole fruits. Get your proteins from lean, plant-based sources and include fiber-rich whole grains in small amounts. Healthy fats, like those in avocados and nuts, are great for keeping you full without impacting your sugar levels.

Meal plan suggestion

Day 1

Breakfast:Whole grain toast with peanut butter
Snack:Greek yogurt with berries
Lunch:Grilled chicken salad with mixed greens
Snack:Apple slices with cheese
Dinner:Baked salmon with steamed vegetables and quinoa
Calories🔥: 1800
Fat💧: 80g
Carbs🌾: 150g
Protein🥩: 110g

Day 2

Breakfast:Oatmeal with a sprinkle of cinnamon and sliced almonds
Snack:Cottage cheese with sliced cucumber
Lunch:Turkey and avocado wrap with whole grain tortilla
Snack:Carrot sticks with hummus
Dinner:Stir-fried tofu with mixed vegetables and quinoa
Calories🔥: 1900
Fat💧: 85g
Carbs🌾: 155g
Protein🥩: 105g

Day 3

Breakfast:Greek yogurt with chia seeds and a small banana
Snack:Handful of walnuts
Lunch:Lentil soup with a side salad
Snack:Sliced bell peppers with guacamole
Dinner:Grilled shrimp with asparagus and a small portion of wild rice
Calories🔥: 1850
Fat💧: 82g
Carbs🌾: 160g
Protein🥩: 100g

Day 4

Breakfast:Whole grain toast with peanut butter and a side of strawberries
Snack:A hard-boiled egg
Lunch:Quinoa salad with chickpeas, cucumber, and feta cheese
Snack:A small apple with a slice of cheese
Dinner:Baked chicken breast with roasted Brussels sprouts and sweet potato
Calories🔥: 1950
Fat💧: 90g
Carbs🌾: 165g
Protein🥩: 110g

Day 5

Breakfast:Smoothie with spinach, almond milk, and a scoop of protein powder
Snack:A small pear
Lunch:Tuna salad on a bed of mixed greens
Snack:A handful of mixed nuts
Dinner:Beef stir-fry with a variety of vegetables and a small portion of brown rice
Calories🔥: 1800
Fat💧: 78g
Carbs🌾: 150g
Protein🥩: 108g

Day 6

Breakfast:Omelet with mushrooms, bell peppers, and a slice of whole grain bread
Snack:A small orange
Lunch:Grilled salmon with a kale and avocado salad
Snack:Celery sticks with peanut butter
Dinner:Roasted turkey with steamed green beans and quinoa
Calories🔥: 1900
Fat💧: 85g
Carbs🌾: 155g
Protein🥩: 105g

Day 7

Breakfast:Cottage cheese with a small portion of pineapple
Snack:A few slices of cucumber with hummus
Lunch:Chicken Caesar salad with a light dressing
Snack:A small peach
Dinner:Baked cod with roasted zucchini and a side of barley
Calories🔥: 1800
Fat💧: 80g
Carbs🌾: 150g
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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