The Best Gestational Diabetes 7-Day Meal Plan

The Best Gestational Diabetes 7-Day Meal Plan

Eating a Healthy Meal Plan for a pregnancy with gestational diabetes is relatively simple. No need to stress that you won’t get enough calories or nutrients for you and your little one; this gestational diabetes meal plan highlights nutritious foods that are simple to meal prep even for the busiest of moms.

This meal plan provides three balanced meals and three snacks high in protein and healthy fats. You need about 1.52g of protein per kilogram of body weight in your second and third trimesters. This makes eating healthy lean proteins essential to balance your blood sugars and promote healthy prenatal nutrition.

chicken salad with tomatoes and onions on a grey plate

Keys to Building a Healthy 7 Day Gestational Diabetes Meal Plan

  • Include eggs in your diet daily, unless you have a food aversion to them. Eggs are a great source of lean protein and choline. Getting three eggs a day is ideal for meeting choline needs.
  • Pair all food with carbohydrates like fruit, dairy, grains, and starches with protein or healthy fat.
  • Eat a healthy fat twice a day.
  • Choose fiber carbohydrate foods with at least 3g of fiber per serving.

7-Day Gestational Diabetes Meal Plan

Day 1

  • Breakfast: 2 Scrambled eggs with spinach and tomatoes. One slice of high-fiber bread.
  • Snack: plain Greek yogurt with 1 cup of berries.
  • Lunch: Grilled chicken salad with mixed greens, pumpkin seeds, and Trader Joe’s Green Goddess dressing.
  • Snack: Carrot sticks with hummus and a hard-boiled egg or Cando snack bar.
  • Dinner: Baked salmon with steamed broccoli and ½ cup wild rice.
  • Snack: premier protein drink.

Day 2

  • Breakfast: Overnight chia pudding with 1 cup of strawberries and a sprinkle of cinnamon.
  • Snack: Cottage cheese with one sliced peach.
  • Lunch: chicken salad and avocado wrap with lettuce in a low-carb tortilla.
  • Snack: Celery sticks with peanut butter.
  • Dinner: Stir-fried tofu with bell peppers and ½ brown rice.
  • Snacks: hard-boiled egg.
chia seed pudding in a clear cup with strawberries

Day 3

  • Breakfast: Whole-grain toast with 2 tbsp almond butter and ½ banana slices.
  • Snack: Siggi’s yogurt with Struelsi grain-free granola.
  • Lunch: Quinoa salad with chickpeas, cucumber, chicken breast, and feta cheese.
  • Snack: Apple slices with cheese.
  • Dinner: Grilled shrimp with roasted asparagus and three small red potatoes.
  • Snack: 2 pieces of 80% dark chocolate with ¼ cup minutes.

Day 4

  • Breakfast: 3 Scrambled eggs with cheddar cheese, spinach and mushrooms. One slice of Daves Killer Bread thin sliced.
  • Snack: mixed nuts of walnuts, almonds, cashews, pistachios, and Brazil nuts.
  • Lunch: Tuna salad with mixed greens and olive oil dressing plus 2 slices of high-fiber bread with 15g of carb and at least 3g of fiber.
  • Snack: Cherry tomatoes with mozzarella cheese.
  • Dinner: Baked chicken breast with green beans and mashed cauliflower with butter.
  • Snack: Protein drink.
mozzarella and tomato with basil slices on a white plate

Day 5

  • Breakfast: Smoothie with spinach,1 cup berries, Greek yogurt, unsweetened almond milk, and one scoop of whey protein.
  • Snack: Sliced bell peppers with guacamole.
  • Lunch: 1 cup Lentil soup with a side salad with cheese
  • Snack: one cup of Cottage cheese with pineapple.
  • Dinner: Grilled sirloin steak with roasted Brussels sprouts and ½ quinoa.
  • Snack: pink mini cheesecake
pink mini cheese cakes three on a plate with mint leaves

Day 6

  • Breakfast: 1 cup cottage cheese with strawberries and grain-free granola Struelsi on top.
  • Snack: Hard-boiled eggs.
  • Lunch: Spinach and feta stuffed chicken breast with steamed broccoli.
  • Snack: plain Greek yogurt with cinnamon blueberries with a handful of almonds.
  • Dinner: Baked cod with sautéed spinach and ½ cup brown rice.
  • Snack: 1 ounce cheese and 2 cups of popcorn

Day 7

  • Breakfast: Scrambled eggs with bell peppers and onions.
  • Snack: Baby carrots with hummus.
  • Lunch: Shrimp and avocado salad with a citrus vinaigrette.
  • Snack: Mixed berries with cottage cheese.
  • Dinner: Turkey meatballs with zucchini noodles and marinara sauce.
  • Snack: Flock Foods chips
shrimp avocado salad on plate

Following a gestational diabetes meal plan can be super simple with a few ingredient swaps to your original diet. Try the above 7-Day Gestational Diabetes Meal Plan. For a full course on gestational diabetes plus over 50 meal ideas and product recommendations by store, including Trader Joe’s and Target. Amazon, Aldi, and more join the Mastering Gestational Diabetes Course. 

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Ginger Cochran is a Registered Dietitian Nutritionist, functional medicine practitioner, Certified Diabetes Educator & Care Specialist, Certified Wellness Coach, Certified Exercise Physiologist, and owner of Nutritious Ginger, an integrative and functional nutrition practice focusing on full body self-care and nourishment. Ginger’s primary specialty is women’s health, with a special emphasis on gestational diabetes, weight management, infertility, digestive wellness, and overall health + happiness.
Ginger serves on the board of director for the Nutrition Care Manual by the Academy of Nutrition and Dietetics.