7-Day Meal Plan for Gestational Diabetes (with Printable PDF)
Check out my 7-day meal plan for gestational diabetes to make your meals easy, quick, and blood sugar-friendly during pregnancy (Printable PDF included)!
Totally clueless about what to eat? Hungry from carb restrictions yet still no improvement on high blood sugar? Looking for quick and easy options to fit your busy mom life?
During my pregnancy, balancing work demands and caring for my daughter at home was no small feat!
With so much on my plate, I found batch-prepping meals to be super helpful. Prepping ahead allowed me to have nutritious, gestational diabetes-friendly meals ready to go, even on the busiest days.
You’ll see that I love making full use of leftovers—keeping things deliciously simple yet satisfying.
This 7-day meal plan for gestational diabetes is filled with easy, make-ahead recipes that let you enjoy tasty, balanced meals without the daily fuss.
Check out: Quick and easy breakfast, lunch, dinner, dessert and bedtime snack ideas for gestational diabetes.
Why You Will Love This Meal Plan?
- Complete Coverage: Includes everything, like main meals, 2 daily snacks and even bedtime snacks, so you are covered from morning to night.
- Great Variety: Offers amazing variety—fish, pork, beef, salad, vegan, and chicken options keep meals interesting and enjoyable.
- ADA Pregnancy Nutrition: Meets ADA pregnancy nutrition guidelines as closely as possible, with every recipe tailored for gestational diabetes. See more details below.
- Balanced & Satisfying: Keeps you fueled and satisfied with balanced, diabetes-friendly meals.
- Time-Saving: Makes batch-prepping a breeze, saving you tons of time during busy days.
- Smart Use of Leftovers: Let you creatively reuse leftovers, so you are not cooking from scratch every day.
- Easy Blood Sugar Management: Takes the guesswork out of managing blood sugar levels without feeling restricted.
- Peace of Mind: Gives peace of mind knowing you are eating nutritious meals that support your health and your baby.
You and your baby are precious. You deserve the best!
Macro Highlight
The American Diabetes Association recommends that pregnant women should consume at least 1,800-2,000 kcal of calorie, 175 g of carbohydrate, a minimum of 71 g of protein, and 28 g of fiber daily.
If you break it down for each main meal, that’s 400-600 calories, 30-45g carbs, 20g protein, and at least 8g fiber.
As for snacks and bedtime snacks, aim for 15-30 grams of carbs, paired with a good source of protein and healthy fats.
This 7-day meal plan for gestational diabetes focuses on hitting those goals as closely as possible.
Disclaimer: This 7-day meal plan for gestational diabetes is for general guidance and is not a substitute for medical advice. Please consult with your healthcare provider before making any dietary changes, as individual needs vary, especially with gestational diabetes.
Overview
Steal my 7-day meal plan for gestational diabetes (with BONUS grocery list and easy recipes) here.
Meal Preparation for the Week
Repeated Recipes
I loved crafting a few repeated recipes for quick access during my pregnancy. This approach saved time and helped maintain a sense of routine, making healthy eating achievable and enjoyable.
- Breakfast: Two make-ahead recipes to start your mornings—Almond Butter Overnight Oatmeal (Day 2 and 3) and Greek Yogurt with Almonds, Berries, and Chia Seeds (Day 4 and 5).
- Snacks (and Bedtime Snacks): Flourless Banana Blackberry Oatmeal Muffins will be prepped over the weekend for Day 1, 2, 4, 5 and 7. The other snacks (Apple with Peanut Butter, Clementine with Almonds, Air-Popped Popcorn, Mixed Nuts with Whole Grain Crackers etc) are quick and easy, requiring little to no cooking.
- Lunch: Tuna Melt on Whole Grain Bread with a Side Salad (Day 2-5).
- Dinner: One-Pot Chicken and Vegetable Stew (Day 1-3).
Meal Prep Tips for Busy Moms
- Prepare Overnight Oats in Bulk: Make 2 servings of the Almond Butter Overnight Oatmeal in mason jars over the weekend. Just add fresh strawberries right before eating to keep them fresh.
- Batch-Bake Muffins: Bake a large batch of Flourless Banana Blackberry Oatmeal Muffins (at least 5 for this meal plan) over the weekend. Store them in the fridge for up to 7 days or freeze extras for up to 3 months to keep them fresh.
- Portion Greek Yogurt and Toppings: Portion out 2 servings of Greek yogurt with almonds, berries, and chia seeds for quick access during busy mornings. You can pre-wash and store berries separately to maintain freshness.
- Cook Chicken and Vegetables in One Pot: Prepare a large batch of the One-Pot Chicken and Vegetable Stew and store 3 portions in airtight containers.
- Pre-Chop Vegetables: Slice cucumber, apple, and pear portions ahead of time and store in individual containers or snack bags. For cucumber, pair with hummus for easy grab-and-go snacks.
- Batch-Cook Whole Grains: Cook enough brown rice for multiple meals. Store them in the fridge for quick additions to meals like stir-fries, shrimp bowls, and beef stroganoff.
- Prepare Snack Bags: Portion almonds, clementines, and air-popped popcorn into snack bags or small containers.
- Make Use of Freezer-Friendly Recipes: Dishes like Pulled Pork Sliders and Coconut Curry Shrimp can be made ahead and frozen in individual portions, making them easy to reheat on busy nights.
- Label Containers for Organization: Use labels to clearly mark each meal with the day and time (e.g., “Monday – Snack 1”) so you can grab what you need without thinking twice.
Day 1
Breakfast (450 kcal, 35g carb)
Cheesy Tomato and Avocado Omelette with Wholegrain Toasts
Detailed recipe instruction here.
Morning Snack (200 kcal, 17g carb)
Flourless Banana Blackberry Oatmeal Muffin
Detailed recipe instruction here.
Lunch (550 kcal, 45g carb)
Grilled Chicken Burrito Bowl with Black Beans
Grill 4 oz chicken breast for 5-6 minutes per side and slice. In a bowl, combine ½ cup cooked black beans, ½ cup cooked brown rice, ¼ cup shredded lettuce, and 2 tbsp salsa. Top with 1 tbsp Greek yogurt and the sliced chicken.
Afternoon Snack (200 kcal, 15g carb)
1 Clementine with ¼ Cup Almonds
Dinner (470 kcal, 45g carb)
One-Pot Chicken and Vegetable Stew with Whole Meal Bread
Sauté 1 chopped onion, 1 carrot, 1 potato and 2 celery stalks in 1 tbsp olive oil until soft. Add 12 oz boneless, skinless chicken thighs and brown. Stir in 3 cups low-sodium chicken broth, 1 diced tomato, 1 cup chopped kale, thyme, salt, and pepper. Add 1 cup mixed beans and simmer for 30-40 minutes (stew recipe is meant for 3 days). Serve with 1 whole meal bread each day.
Bedtime Snack (115 kcal, 16g carb)
½ cup plain kefir with ½ cup of raspberries
Daily total: 1985 kcal, 173g carb, 126g protein, 81g fat, 41g fiber
Day 2
Breakfast (405 kcal, 37g carb)
Almond Butter Overnight Oatmeal with Fresh Strawberries
Detailed recipe instruction here.
Prep another 1 serving for Day 3 breakfast.
Morning Snack (170 kcal, 22g carb)
1 Small Apple with 1 Tbsp Peanut Butter
Lunch (450 kcal, 35g carb)
Tuna Melt on Whole Grain Breads and Side Salad
Mix 1 can (4 oz) tuna with 1 tbsp low-sugar mayo. Spread on 2 slices of whole grain breads, top with ¼ cup shredded cheese, and broil until cheese melts (3-4 minutes). Serve with a side salad or veggies. Batch prep the same for 3 more servings for Day 3-5 lunches.
Afternoon Snack (200 kcal, 17g carb)
Flourless Banana Blackberry Oatmeal Muffin
Repeated from Day 1
Dinner (470 kcal, 45g carb)
One-Pot Chicken and Vegetable Stew with Whole Meal Bread
Repeated since Day 1
Bedtime Snack (222 kcal, 18g carb)
¼ cup mixed nuts with 5-6 whole grain crackers
Daily total: 1917 kcal, 174g carb, 122g protein, 81g fat, 39g fiber
Day 3
Breakfast (405 kcal, 37g carb)
Almond Butter Overnight Oatmeal with Fresh Strawberries
Detailed recipe instruction here.
Morning Snack (220 kcal, 15g carb)
½ Cup Hummus with 4-5 Cucumber Slices
Lunch (450 kcal, 35g carb)
Tuna Melt on Whole Grain Breads and Side Salad
Repeated since Day 2
Afternoon Snack (90 kcal, 12g carb)
Air Fryer Frozen Hash Brown with 3-4 Cucumber Slices
Detailed recipe instruction here.
Dinner (470 kcal, 45g carb)
One-Pot Chicken and Vegetable Stew with Whole Meal Bread
Repeated since Day 1
Bedtime Snack (226 kcal, 24g carb)
1 Cup Air-Popped Popcorn with 1 Oz Cheddar Cheese
Daily total: 1861 kcal, 168g carb, 114g protein, 77g fat, 43g fiber
Day 4
Breakfast (450 kcal, 40g carb)
Greek Yogurt with Almonds, Berries and Chia Seeds
Spoon 1½ cup Greek yogurt into a bowl. Top with ¼ cup almonds, ½ cup berries, and 2 tbsp of chia seeds for extra fiber. Prep another 1 serving for Day 5 breakfast.
Morning Snack (200 kcal, 17g carb)
Flourless Banana Blackberry Oatmeal Muffin
Repeated from Day 1.
Lunch (450 kcal, 35g carb)
Tuna Melt on Whole Grain Breads and Side Salad
Repeated since Day 2
Afternoon Snack (200 kcal, 15g carb)
1 Clementine with ¼ Cup Almonds
Dinner (400 kcal, 43g carb)
Tofu and Vegetable Stir-Fry with Brown Rice
Sauté 4 oz firm tofu (cubed) in ½ tbsp sesame oil until golden. Add ½ cup mixed vegetables (bell peppers, broccoli, carrots) and 1 tbsp soy sauce, cooking until tender. Serve over ½ cup cooked brown rice.
Bedtime Snack (222 kcal, 22g carb)
¼ cup mixed nuts with 5-6 whole grain
Daily total: 1922 kcal, 172g carb, 120g protein, 110g fat, 37g fiber
Day 5
Breakfast (450 kcal, 40g carb)
Greek Yogurt with Almonds, Berries and Chia Seeds
Repeat from yesterday.
Morning Snack (110 kcal, 22g carb)
1 Small Pear with 1 Slice Turkey Breast
Lunch (450 kcal, 35g carb)
Tuna Melt on Whole Grain Breads and Side Salad
Repeated since Day 2
Afternoon Snack (200 kcal, 17g carb)
Flourless Banana Blackberry Oatmeal Muffin
Repeated from Day 1
Dinner (400 kcal, 35g carb)
Coconut Curry Shrimp with Brown Rice and Broccoli
Sauté 4 oz shrimp (peeled and deveined) in 1 tbsp olive oil, then add ½ can coconut milk (unsweetened) and 1 tbsp red curry paste. Serve with ½ cup cooked brown rice and ½ cup steamed broccoli.
Bedtime Snack (226 kcal, 24g carb)
1 Cup Air-Popped Popcorn with 1 Oz Cheddar Cheese
Daily total: 1836 kcal, 173g carb, 133g protein, 87g fat, 38g fiber
Day 6
Breakfast (350 kcal, 30g carb)
3-Ingredient Chocolate Protein Chia Seed Pudding
Detailed recipe instructions here.
Morning Snack (170 kcal, 22g carb)
1 Small Apple with 1 Tbsp Peanut Butter
Lunch (470 kcal, 35g carb)
Waldorf Salad with Greek Yogurt Dressing
In a bowl, combine 1 cup diced apples, ¼ cup chopped celery, and ½ cup walnuts. In a separate bowl, mix ½ cup Greek yogurt, ¼ tsp stevia powder (or ¼ tsp monk fruit sweetener), and a squeeze of lemon juice. Toss the apple mixture with the dressing.
Afternoon Snack (110 kcal, 22g carb)
1 Small Pear with 1 Slice Turkey Breast
Dinner (550 kcal, 45g carb)
Pulled Pork Sliders on Whole Wheat Buns
Combine 4 oz shredded pulled pork with 2 tbsp low-sugar BBQ sauce. Serve on 2 small whole wheat buns with pickles and coleslaw (½ cup).
Bedtime Snack (130 kcal, 18g carb)
½ cup plain kefir with ½ cup of raspberries
Daily total: 1780 kcal, 172g carb, 98g protein, 84g fat, 41g fiber
Day 7
Breakfast (380 kcal, 38g carb)
Peanut Butter Cup Tropical Smoothie
Detailed recipe instructions here.
Morning Snack (200 kcal, 17g carb)
Flourless Banana Blackberry Oatmeal Muffin
Repeated from Day 1
Lunch (500 kcal, 34g carb)
Beef Stroganoff with Whole Grain Pasta
Cook 4 oz beef strips in a skillet for 5-6 minutes. Add ½ cup mushrooms, ¼ cup onion, and ¼ cup low-sodium beef broth; simmer for 5 minutes. Serve over ¾ cup whole grain pasta.
Afternoon Snack (220 kcal, 15g carb)
½ Cup Hummus with 4-5 Cucumber Slices
Dinner (500 kcal, 40g carb)
Teriyaki Salmon and Broccoli Bowl
Cook 4 oz salmon fillet in 2 tbsp low-sugar teriyaki sauce for 4-5 minutes per side. Steam 1 cup broccoli. Serve salmon over ½ cup cooked brown rice with the steamed broccoli.
Bedtime Snack (240 kcal, 22g carb)
Half Avocado on 1 Whole Grain Toast
Daily total: 2040 kcal, 166g carb, 107g protein, 106g fat, 42g fiber
Disclaimer: This 7-day meal plan for gestational diabetes is for general guidance and is not a substitute for medical advice. Please consult with your healthcare provider before making any dietary changes, as individual needs vary, especially with gestational diabetes.
More Meal and Snack Ideas
Love the meal plan but need more variety? Here are some inspiration sources:
- 25 easy breakfast ideas under 15 mins
- 36 low-carb lunch ideas under 20 mins
- 50 easy dinner ideas under 45g carb
- 20 delicious desserts under 15g carb
- 20 bedtime snacks under 30g carb
Gestational Diabetes-Friendly Substitutions
- Whole-Grain Bread for White Bread: Whole grains give you that fiber boost to help keep blood sugar levels steady. Plus, they just taste heartier!
- Almond or Coconut Flour for All-Purpose Flour: Lower in carbs and high in fiber—these flours are perfect for baking while keeping blood sugar in check.
- Greek Yogurt for Flavored Yogurt: Plain Greek yogurt is creamy, protein-packed, and way lower in carbs than the sweetened stuff.
- Basmati or Brown Rice for White Rice: These rice options have a gentler effect on blood sugar, plus they bring a nuttier flavor to your meals. (Learn more: Sugar-Free Rice Alternatives)
- Zoodles or Spaghetti Squash for Pasta: Want pasta night without the carb overload? Try zoodles or spaghetti squash—super low-carb and just as tasty!
- Cauliflower Rice for Regular Rice: Cauliflower rice sneaks in extra veggies and keeps carbs way down in stir-fries or burrito bowls.
- Sweet Potatoes for Regular Potatoes: Sweet potatoes have a lower glycemic index than regular potatoes.
- Low-Sugar Sauces / Condiments for Regular Ones: Grab a low-sugar marinara to keep pasta nights GD-friendly.
- Nut Butters for Sugary Spreads: Peanut, almond, or sunflower seed butter gives you that creamy spread without the sugar overload.
- Air-Popped Popcorn for Chips: Craving something crunchy? Popcorn is lower-carb and high in fiber, so it’s a smart snack swap when you need a little munch.
Learn more: Glycemic Index of Over 650+ Foods (with low GI food list PDF)
Frequently-Asked Questions
What is the eating schedule for gestational diabetes?
Aiming to eat every 2-3 hours can help prevent blood sugar dips and spikes. This typically means three main meals and two to three snacks throughout the day.
Can I skip a meal with gestational diabetes?
Skipping meals can lead to blood sugar fluctuations and even low blood sugar, which can be risky. It’s best to keep a consistent eating schedule to help manage your blood sugar levels throughout the day.
Can I eat rice with gestational diabetes?
Yes, but it’s best to choose varieties with a lower glycemic index, like basmati or brown rice, and to watch your portion size. Pairing rice with protein, fiber, and healthy fats can help keep blood sugar levels stable.
Learn more: Glycemic Index of Over 650+ Foods (with low GI food list PDF)
Any gestational diabetes meal plan app?
There are a few apps like MySugr, MyFitnessPal, and Carb Manager that help track carbs and blood sugar. While they’re not specifically for gestational diabetes, they can help you plan and monitor meals to stay within your GD guidelines.
Can I freeze meals?
Yes! You can prepare larger batches of GD-friendly meals and freeze them for up to three months. This is a great way to ensure you always have balanced, ready-to-go meals.
What should I do if my blood sugar is still high?
If your blood sugar levels remain high despite making dietary changes, consult your healthcare provider. They may suggest additional strategies, adjustments, or even medications to help manage it.
You Did It!
Congratulations on finishing this 7-day meal plan for gestational diabetes!
The meal plan is designed to make healthy eating simple, accessible, and enjoyable during pregnancy.
With carefully crafted recipes that emphasize balanced nutrition and quick preparation, you’ll find it easier to manage your meals while staying on track with your dietary needs.
Don’t forget to grab the printable PDF of the 7-day gestational diabetes meal plan, which includes detailed recipes and a comprehensive one-week grocery list.
Empower yourself with this tool and make meal planning a breeze!
