7-day meal plan for gestational diabetes: Healthy and delicious recipes for balanced blood sugar

An illustration of a pregnant woman eating a salad and showing a 7-day meal plan for gestational diabetes.
  • Updated Dec 24, 2024
  • Published

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Created with Nataliia Yermolovych, MD, Obstetrician-Gynecologist

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In a nutshell

A nutritious, balanced diet can help keep blood sugar levels stable and manage gestational diabetes without medication. Having a 7-day healthy meal plan can help reduce the stress of managing gestational diabetes, keep your blood sugars stable and make sure you and your baby stay healthy.

Small but frequent meals and healthy snacks can prevent blood sugar levels from spiking or crashing. Low glycemic foods, like whole grains, non-starchy vegetables, and lean proteins can be used to create delicious meals that won’t raise your blood sugar levels.

Gestational diabetes (GD or GDM) is a common pregnancy condition that affects around 14% of pregnant women worldwide. Gestational diabetes occurs when your body struggles to process sugar during pregnancy, leading to raised blood sugar levels. 

Gestational diabetes can increase the risk of health problems for both mother and baby if left untreated. However, most women are able to manage gestational diabetes with diet and lifestyle adjustments and will have healthy and safe pregnancies. 

In this article, we will explore what a gestational diabetes diet should look like, what simple yet effective changes you can make, and provide you with a 7-day meal plan to help you simplify healthy eating.

Make informed food choices

Femia offers a personalized meal plan, symptom tracking, and more according

to your pregnancy journey

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What is gestational diabetes and how can diet help?

Gestational diabetes (GD) is a type of diabetes that develops only during pregnancy. Diabetes, in general, refers to a group of conditions that affect how the body processes glucose (sugar).  

Insulin, a hormone in your body, controls blood sugar levels by allowing sugar to move from the bloodstream into the cells, where it is used for energy. The cause of diabetes varies by type; however, they all involve the body not producing enough insulin or insulin not working as effectively, resulting in raised blood sugar levels. 

During pregnancy, your placenta produces hormones that make it harder for insulin to work as effectively. Most women can produce extra insulin to compensate for this ”insulin resistance” but some can’t. This leads to the development of gestational diabetes. 

GD usually develops in the second or third trimester, but can sometimes occur earlier. While a diagnosis might feel overwhelming, it’s important to know that many women can control their blood sugars with dietary changes. When lifestyle adjustments aren’t enough, medications like insulin or metformin can help keep blood sugar levels safe.

By following a few simple rules, a gestational diabetes diet can help you avoid spikes and dips in your blood sugar levels and keep both you and your unborn baby healthy. Tweaking what you eat, when you eat, and your portion sizes are often enough to keep your blood sugar levels stable.

Important to know
GD should disappear after you give birth; however, according to the American College of Obstetricians and Gynecologists (ACOG), women who suffer from GD have a higher risk of developing diabetes later in life.

👉Find out more: Which food can cause miscarriage: A comprehensive guide

Can you prevent gestational diabetes?

While it is not always possible to prevent gestational diabetes from developing, there are some things you can do before and during pregnancy to lower your risk:

  • Maintain a healthy BMI
  • Exercise regularly
  • Eat a balanced diet  

However, there are some risk factors for GD that you can’t control. These include:

  • Age. Being pregnant over 40 increases your risk of GD.
  • Ethnicity. Being of South Asian, Black, African-Caribbean, or Middle Eastern origin increases your risk.
  • Previous history of GD increases your risk of developing GD again.
  • Other medical conditions, such as polycystic ovary syndrome (PCOS), high blood pressure, or a history of heart disease leave you at higher risk of developing GD. 

It is also possible for women with no risk factors to develop gestational diabetes.

Key components of a gestational diabetes diet

You should always try to maintain a healthy and balanced diet during pregnancy, as this is the best way to support your body and your growing baby. However, a gestational diabetes diet can look a little different, as it aims to keep your blood sugar levels stable and in a healthy range while supporting your baby’s growth. Here are a few key principles to follow:

  1. Balanced meals. Aim for a healthy mix of complex carbohydrates, proteins, and healthy fats.
  2. Portion control. The amount you eat has a big impact on your sugar levels, especially when it comes to carbohydrates.
  3. Smaller and more often. The ACOG advises three meals and two to three small snacks a day at consistent times. It’s also important to make sure you don’t skip meals to keep blood sugar levels stable. 
  4. Low-glycemic index (GI) foods. These are foods that release sugar slowly after being broken down and have a much smaller effect on your blood sugar levels. For example:
    1. Natural low-GI foods: green vegetables, raw carrots, lentils, chickpeas, oranges, apples.
    2. Processed low-GI foods: Whole grain pasta, sourdough bread, wheat tortilla, wild rice.
  5. Limit high-GI foods. High-GI foods release sugar into your bloodstream quickly and cause your blood sugars to spike. For example:
    1. Natural high-GI foods: white potatoes, honey, pineapple.
    2. Processed high-GI foods: White bread, white rice, most breakfast cereals, crips, chocolates, candy, and sodas. 
  6. Monitor your blood sugar. Regularly checking your blood sugar levels helps you and your healthcare provider track your GD and adjust your treatment plan as needed. 

A note on carbohydrates

Carbohydrates (or carbs) are one of the three key macronutrients that your body needs to function. Sugars, starches, and fiber are carbohydrates, and carbs are your body’s main source of energy. Once eaten, carbs are broken down into glucose (or sugar) and absorbed into your bloodstream. How high your blood sugar level rises after eating carbs will depend on the type and amount of carbs you ate. There are two types of carbs:

  • Simple carbs: Broken down quickly, causing a spike in your blood sugar levels. These include breakfast cereals, fruit juice, white bread, sugar, and baked goods. 
  • Complex carbs: Broken down slowly, so they are less likely to cause a spike in your sugar levels. Some examples are legumes, sweet potatoes, and whole grains.

Gestational diabetes food list: What to include and avoid

Foods to includeExamplesFoods to limitExamples
Whole grainsBrown rice, oatmeal, quinoaRefined grainsWhite flour, white pasta, white rice, cereals
Non-starchy vegetablesBroccoli, leafy greens, asparagus, cauliflower, eggplant, spinach, peppers, mushrooms, artichokeHigh GI vegetablesWhite potatoes, sweet corn, peas
Low GI fruitsBerries, apples, kiwi, plumsHigh GI fruitsDried fruits, bananas, oranges, mangos, grapes
Healthy fatsFatty fish (be aware of pregnancy intake guidelines), avocado, olive oil, nutsSaturated fatsFatty meats, butter, palm oil
Lean proteinsEggs, nuts, seeds, nut butters, lean meats, beans and pulsesAdded sugarPresweetened drinks, cakes, biscuits, ice creams, candy

Snacks for gestational diabetes

On top of having three small meals a day, eating two to three healthy snacks when you have gestational diabetes can help keep your blood sugar levels stable. The key to snacking with diabetes is finding a snack that is both healthy and delicious. Here are some examples to try:

  • Hard-boiled eggs
  • A palm-sized handful of unsalted and unsweetened nuts
  • Greek yogurt with berries
  • Cheese and whole grain crackers
  • Cucumber or veggie sticks with hummus
  • Apple slices and a ”no-added sugar” nut butter, like peanut butter
  • Oatcakes and a tablespoon of low-fat cream cheese

7-day meal plan for gestational diabetes

Once you’ve been diagnosed with gestational diabetes, you may have the opportunity to speak to a dietician. They should be able to advise you about your diet and any foods to avoid with diabetes. 

Here’s a 7-day meal plan for gestational diabetes to help get you started:

Day 1

  • Breakfast: Whole-grain toast with avocado and scrambled eggs.
  • Snack: A small handful of almonds and some cucumber slices.
  • Lunch: Grilled chicken salad with lettuce, cherry tomatoes, cucumber, grated carrot, and olive oil dressing.
  • Snack: Greek yogurt (unsweetened) with a small handful of fresh or frozen berries.
  • Dinner: Baked salmon, roasted Brussels sprouts, and quinoa.

Day 2

  • Breakfast: Plain oatmeal with a sprinkle of cinnamon and unsweetened almond milk.
  • Snack: A hard-boiled egg.
  • Lunch: Turkey and avocado wraps with whole-grain tortilla.
  • Snack: Two tablespoons of hummus with sliced bell peppers.
  • Dinner: Lemon-herb baked chicken, roasted asparagus, and wild or brown rice.

Day 3

  • Breakfast: Greek yogurt with a sprinkle of flaxseeds and a few raspberries.
  • Snack: Celery sticks with a tablespoon of unsweetened nut butter.
  • Lunch: Stir-fried tofu with non-starchy vegetables (zucchini, mushrooms, peppers) over cauliflower or brown rice.
  • Snack: Slices of cheese on whole-grain crackers.
  • Dinner: Grilled turkey burger (lettuce bun), a side of roasted sweet potato wedges, and steamed broccoli.

Day 4

  • Breakfast: Omelet with bell peppers, onions, and a sprinkle of cheese.
  • Snack: A palm-sized handful of mixed nuts and a small handful of cherry tomatoes.
  • Lunch: Grilled shrimp salad with spinach, avocado, and a light vinaigrette dressing.
  • Snack: Veggie sticks with guacamole.
  • Dinner: Lean beef chili with a side of sautéed green beans.

Day 5

  • Breakfast: Poached egg with spinach, tomato, avocado, and mushrooms.
  • Snack: Apple slices with a tablespoon of peanut butter.
  • Lunch: Lentil burritos with whole-grain tortilla and a handful of raw veggies on the side.
  • Snack: Plain Greek yogurt with a sprinkle of chia seeds.
  • Dinner: Grilled cod, mashed cauliflower, and steamed green beans.

Day 6

  • Breakfast: One slice of whole-grain toast with two tablespoons of unsweetened nut butter and a handful of berries on the side.
  • Snack: A small portion of mixed nuts and a few cucumber slices.
  • Lunch: Turkey and cheese whole-grain pita with salad.
  • Snack: 28g of dark chocolate (70% or above).
  • Dinner: Vegetable Dahl with a tablespoon of Greek yogurt.

Day 7

  • Breakfast: Avocado on one whole-grain bread slice with a sprinkle of chia seeds and a boiled egg on the side.
  • Snack: A small handful of roasted nuts.
  • Lunch: Roasted Mediterranean vegetables and chickpeas mixed with whole-grain pasta or quinoa.
  • Snack: Cottage cheese with a few slices of fresh pear.
  • Dinner: Grilled pork loin, roasted zucchini, and a small portion of brown rice.

This meal plan is flexible, so adjust portions and ingredients based on your healthcare provider’s recommendations, preferences, and any food restrictions you have. 

DOWNLOAD 7-DAY MEAL PLAN FOR GESTATIONAL DIABETES


Tips for managing blood sugar levels

Managing blood sugar levels during pregnancy is all about maintaining balance and staying consistent. Here are some tips to help you:

  1. Eat smaller, more frequent meals. Instead of three large meals, aim to eat smaller meals and snacks spread evenly throughout the day. It’s also important that you don’t skip a meal. This will help prevent blood sugar level spikes and crashes.
  2. Stay hydrated. Drinking plenty of water alone won’t manage your blood sugar levels, but staying hydrated supports your overall health and helps your body regulate sugar levels. Aim to drink between 8–12 cups of water a day during pregnancy. 
  3. Regular exercise. In general, the ACOG recommends doing 30 minutes of moderate-intensity exercise, five days a week. However, speak to your healthcare provider first to discuss how much and what type of exercise is right for you. Walking for 10–20 minutes after each meal may also help control your blood sugar levels. A small 2021 study published in the American Journal of Obstetrics and Gynecology found that walking 20 minutes a day after each meal helped control blood sugar levels after a meal.
  4. Gain a healthy amount of weight. Weight gain during pregnancy is normal and healthy, but how much you can safely gain, and how fast, will depend on your pre-pregnancy weight. Reach out to your healthcare provider for personalized guidance. 
  5. Consult a registered dietician. Dieticians can help you to plan a healthy diet for gestational diabetes. They will be able to give you personalized tips on how to manage your GD with diet and how to avoid your blood sugar spiking and crashing.

👉Find out more: Best positions to relieve gas while pregnant for immediate comfort

How to monitor blood sugar effectively

Monitoring your blood sugar levels is a key part of managing gestational diabetes. You will probably be given a blood glucose monitor and should be taught when and how to use it. Here are the target blood glucose levels according to the American Diabetes Association: 

  • Before a meal: 95 mg/dL or less
  • One hour after a meal: 140 mg/dL or less
  • Two hours after a meal: 120 mg/dL or less

It is important to check your blood glucose at the times recommended by your healthcare provider. It can also be helpful to keep a food journal: writing down what, and when, you eat as well as your blood sugar levels can help you and your healthcare provider to get a clear picture of your blood sugar patterns and adjust your diet as needed.

Make informed food choices

Femia offers a personalized meal plan, symptom tracking, and more according

to your pregnancy journey

Try Femia now

Questions from the Femia Community

  • Can I eat fruit if I have gestational diabetes?

    Yes, but focus on low-glycemic fruits, like berries or green apples, and consume them in controlled portions. Most fruits contain natural sugars, but some, like bananas, grapes, and mangos are more likely to spike your blood sugars than others.

  • Is it safe to skip meals with gestational diabetes?

    No; skipping meals can cause your blood sugars to fluctuate. It’s important to eat small, balanced meals and healthy snacks throughout the day. Aim for three small meals and two to three healthy snacks each day.

  • Can I eat bread or pasta if I have gestational diabetes?

    Yes, but choose whole-grain options and pair them with lean proteins or healthy fats to balance blood sugar levels. Also, make sure you’re aware of portion sizes. 

  • Does gestational diabetes go away after pregnancy?

    In most cases, gestational diabetes will resolve within 4–12 weeks after giving birth. However, women who have had GD are at greater risk of developing type 2 diabetes later. Depending on your healthcare provider's advice, you may need to be tested for diabetes every 1 to 3 years.

  • How much weight gain is safe with gestational diabetes?

    Weight gain recommendations vary based on pre-pregnancy weight, but if you have gestational diabetes, then gaining too much weight or gaining weight too quickly can make it harder to control your blood sugar levels. Your healthcare provider will be able to give you personalized advice regarding safe weight gain during your pregnancy.

The bottom line

Gestational diabetes is a common pregnancy condition characterized by having raised blood sugar levels. This form of diabetes occurs only in pregnant women and normally resolves within a few weeks of giving birth.

Many women are able to manage their gestational diabetes using simple lifestyle adjustments. Adapting your diet to include low-GI foods, eating smaller and more frequent meals, and monitoring your blood sugars regularly can help keep you and your baby healthy during pregnancy.

Your healthcare provider, or a registered dietician, can give you personalized advice about how best to modify your diet, but having a weekly meal plan of gestational diabetes-friendly meals can help you to maintain stable blood sugars and optimize your health.

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