Gestational Diabetes Meal Plan 2024: A Sample Menu & Food List

Gestational diabetes is diabetes that develops during pregnancy even if you did not previously have diabetes. Your prenatal healthcare team will routinely screen for it around the 24th week of pregnancy. This type of diabetes increases the risk for fetal abnormalities, spontaneous abortion, low blood sugar, and other adverse maternal-fetal outcomes, so good blood sugar control during this period is essential.

Although it is unlikely that gestational diabetes can be reversed during pregnancy, it is possible to keep blood sugar levels under control with careful attention to what you eat, how much you exercise, how you handle stress, how much you sleep, and how closely you work with your prenatal healthcare team.

This article presents a gestational diabetes meal plan that details what to eat and what to avoid while on a diet for gestational diabetes. It also provides a sample gestational diabetes diet menu for seven days and concluding thoughts. 

Sample Gestational Diabetes Meal Plan

When you have diabetes, the diabetes plate method is usually the best eating method. Here is an example of a balanced 7-day meal plan for gestational diabetes at different times of the day.

Day 1: Balanced Beginnings (approx. 1370 calories)

This meal plan offers a balance of nutrients, starting with traditional oatmeal to provide steady energy. The mixed berries and almonds snack is rich in antioxidants, while the salmon salad at lunch provides essential omega-3 fatty acids. Parmesan popcorn adds a unique twist to your afternoon snack, and the quick turkey bolognese with zucchini noodles keeps dinner satisfying and low in carbohydrates.

Breakfast
Traditional oatmeal	One serving

Snack
Berries	Half a cup
Raw almonds	One-third cup

Lunch
Salmon salad	One serving

Snack
Parmesan popcorn and lime	Two cups

Dinner
Quick turkey bolognese	Four ounces
Zucchini noodles	One and a half cups

Day 2: Nutrient-Packed Day (approx. 1730 calories)

Day 2 focuses on variety and balanced nutrition. Natural yogurt with muesli and fruit kickstarts your day with probiotics and fiber. A soy and linseed bread sandwich with hard-boiled eggs and fresh vegetables offers a protein-packed lunch. The fruit smoothie combines vitamins and minerals, while grilled chicken with chickpeas and brown rice provides a wholesome dinner.

Breakfast
Natural yogurt	One cup
Muesli	Half a cup
Fruits	One serving

Snack
Multigrain toast spread with natural peanut butter without extra salt	One slice

Lunch
Soy and linseed bread with mashed hard-boiled eggs and one teaspoon of store-bought mayo	Two slices
Salad vegetables	One serving

Snack
Fruit smoothie of: – One cup of milk – One tablespoon of yogurt – One tablespoon of frozen fruit – One tablespoon of flaxseeds or chia seeds	One serving

Dinner
Grilled chicken	Four to six ounces
Chickpeas	One-third cup
Salad vegetables	Two cups
Cooked brown or basmati rice	One cup

Day 3: Wholesome Choices (approx. 1650 calories)

This meal plan begins with a hearty breakfast, including nut butter and whole grains. Snacks are designed to keep you satisfied and stable throughout the day. Dinner features salmon, vegetables, and sweet potatoes, offering a rich source of vitamins and minerals, essential for a healthy pregnancy.

Breakfast
Sourdough toast with natural peanut or almond butter that has no extra salt	Two pieces
Sliced banana or berries	Half a cup
Milk	Eight ounces

Snack
Multigrain crispbreads with: – One and a half ounces of cheddar cheese – Sliced tomato.	Three pieces

Lunch
The remainder of last night’s supper

Snack
Cottage cheese plus pistachios	One quarter cup
Fruit salad	One cup
Low-fat milk	Eight ounces

Dinner
Baked salmon filet	One medium filet
Prepared vegetables	Two cups
Cooked sweet potato, halloumi, and a lemon juice dressing.	One cup

Day 4: Balanced Variety (approx. 1690 calories)

Day 4 emphasizes protein-rich options with hard-boiled eggs, yogurt, and grilled chicken. Mediterranean roasted veggies and chickpeas provide a satisfying lunch, and cottage cheese with crackers makes for a convenient snack. A well-rounded dinner combines lean protein, vegetables, and dairy to support your nutritional needs.

Breakfast
Hard-boiled eggs	Two eggs
Milk	Eight ounces
Grapefruit	Half a fruit

Snack
Yogurt with no fat	One cup
Blueberries	Three quarters cup

Lunch
Mediterranean roasted veggies and chickpeas	One plate
Al dente whole-grain pasta.	Half a cup

Snack
Low-fat cottage cheese	Half a cup
Crackers	Three pieces

Dinner
Grilled chicken breast	Three ounces
Roasted sweet potatoes	Three-quarters cup
Steamed broccoli with one tablespoon of lemon juice	One cup
Whole-grain dinner roll	One roll
Plain nonfat probiotic yogurt/milk.	One cup/Eight ounces

Day 5: Energizing Choices (approx. 1950 calories)

Fuel your day with protein and healthy fats through peanut butter, berries, and avocado. A Caprese chicken sandwich brings fresh flavors, and hummus with veggies provides a fiber-rich snack. The salmon dinner offers omega-3 fatty acids and complements a balanced diet.

Breakfast
Whole-wheat English muffin with two tablespoons of natural peanut butter	One muffin
Sugar-free decaf coffee/tea	One cup

Snack
Low-fat plain yogurt	One cup
Berries	Three-quarters cup
Chopped walnuts	Two spoons

Lunch
Caprese chicken sandwich: – Two slices of toasted 100% whole-wheat bread – One and a half ounces of rotisserie skinless chicken – Half a medium tomato – Two ounces of mozzarella cheese – One tablespoon of fresh chopped basil – Two slices of medium avocado.	One serving

Snack
Vegetable sticks	One cup
Hummus	One-third cup

Dinner
Salmon over arugula with grilled peaches, goat cheese	Five ounces
Brown rice	Half a cup

Day 6: Nutrient-Rich Delights (approx. 1390 calories)

This meal plan includes Greek yogurt, pear, and almonds to promote a balanced breakfast. Vegetable soup and chicken sausage with peppers offer a mix of fiber and protein throughout the day. Almond butter on whole wheat toast keeps you energized, while a greens-based dinner provides essential vitamins and minerals.

Breakfast
Nonfat plain Greek yogurt	One cup
Blueberries	Three-quarters cup

Snack
Pear	One medium fruit
Pistachios	Twenty kernels

Lunch
Vegetable soup with two tablespoons of shredded Parmesan cheese on top	Two cups

Snack
Whole wheat toast with almond butter	One slice

Dinner
Chicken sausage and peppers	One and a third cups
Cooked brown rice mixed with half a teaspoon each of olive oil and no salt	Half a cup
Greens with two tablespoons of Italian vinaigrette sauce on top	Two cups

Day 7: Berry Bliss (approx. 1750 calories)

Day 7 begins with oats, berries, and pecans for a fiber-packed breakfast. Tart cherries and a hummus sandwich with vegetable sticks maintain balanced nutrition throughout the day. The spaghetti squash dinner offers a satisfying end to the week, with whole grains and greens to support your gestational diabetes diet.

Breakfast
Oats	Half a cup
Raspberries	Three-quarters cup
Chopped pecans	One spoonful
Low-fat milk	One cup

Snack
Tart cherries	One cup

Lunch
Whole wheat bread with veggies and hummus	Two pieces
Noodle soup	One cup

Snack
Apple	One fruit
Natural peanut butter	Two tablespoons
Low-fat milk	One cup

Dinner
Spaghetti squash, meatballs, Parmesan cheese, and marinara sauce	One and a half cups
Mixed greens topped with: – One ounce of mozzarella cheese – One tablespoon of Italian vinaigrette dressing on top	One and a half cups

What Is Gestational Diabetes?

Diabetes that manifests during pregnancy is called gestational diabetes mellitus. It manifests in elevated blood glucose levels, typically during the second or third trimester of pregnancy. Risks of gestational diabetes include spontaneous abortion, fetal abnormalities, fetal respiratory distress syndrome, low blood sugar, and other adverse outcomes.

Gestational Diabetes Food List

You are perhaps wondering, is gestational diabetes my fault? Will it affect my unborn baby?

While you shouldn’t feel pressured to eat for two, you will need a somewhat bigger intake of healthy foods as your pregnancy progresses. This will ensure that both you and your growing child get the nourishment you need. A typical gestational diabetes diet^[1] will contain at least 175 grams of carbohydrates, a minimum of 71 grams of protein, and 28 grams of fiber with sufficient calories to promote healthy weight gain.

After a gestational diabetes diagnosis, it is critical to adopt a balanced and healthy diet to help control blood sugar levels. Here is a list of acceptable foods on a gestational diabetes diet. 

Healthy Fats

A well-balanced diet must include a healthy range of fats for optimal nutrient absorption. These fats are excellent for your heart and help keep your blood sugar level stable by slowing carbohydrate breakdown. Foods rich in healthy fats include:

• Avocados.
• Legumes.
• Nuts.
• Fish.
• Seeds.
• Eggs.
• Olive Oil.
• Seeds.

Lean Proteins

Lean protein can be derived from low-fat sources such as chicken and turkey, edamame, lentils, tofu, spirulina, and mushrooms. Protein powder may also come in handy. They can assist in slowing down carb absorption, balance your blood sugar, maintain a consistent energy level, and make you feel full between meals.

Non-Starchy Vegetables

Non-starchy vegetables give the minerals and fiber you require and are especially appropriate alternatives if your doctor has advised you to reduce starch. Some of the greatest vegetable selections include:

• Spinach.
• Carrots.
• Peppers.
• Broccoli.
• Cauliflower.
• Asparagus.
• Brussels sprouts.

Fruits

Fruits such as berries, apples, pears, and citrus can be consumed in moderation because they contain more fructose than glucose. Fructose does not spike blood sugar levels like sucrose does because it is processed differently. Whole fruits^[2] have more vitamins, minerals, fiber, and fewer calories and carbs per volume than fruit juice. Fruit juice may cause a spike in blood glucose levels and is typically used to treat low blood sugar.

Complex Carbohydrates

Complex carbs can be found in brown rice, sweet potatoes, oats, quinoa, and whole-wheat bread. These healthy carbohydrates digest more slowly, delivering essential minerals and fiber while also lowering blood glucose spikes. However, remember that refined carbohydrates raise blood sugar levels more than fat or protein. As a result, it’s critical to keep track of the type and amount of carbs per meal when you have gestational diabetes, especially if you are on insulin therapy. 

Foods To Avoid With Gestational Diabetes

For an expectant mother with gestational diabetes, what you avoid eating is perhaps more significant than what you eat. Here is a list of some foods to avoid:

Sugary Foods And Beverages

Cut back or cut out artificial sweeteners and sugary foods. These can induce a significant spike in blood sugar levels while providing little nutritious value. 

High-Sodium Foods

Sodium-rich diets have been linked to elevated blood pressure. Some studies have discovered a link between eating specific foods and increasing blood pressure. Keep your daily sodium intake to less than 1,500 mg – 2,300 mg according to the National Academy of Sciences, Engineering and Medicine.^[3] 

Refined Carbohydrates

If you have gestational diabetes, you should avoid eating refined carbohydrate foods and limit intakes of simple carbs. Such foods are metabolized rapidly, which might cause sharp spikes in blood sugar levels shortly after eating. 

High-Fat Foods

Limit your intake of fatty foods, especially those heavy in saturated and trans fats. Reduce your consumption of fried foods, fatty meats, full-fat dairy items, and sweets. These foods may have a deleterious effect on insulin sensitivity and may contribute to the problem of obesity.      

Final Thought

Diabetes with pregnancy should not make you feel down about this special time. To control blood sugar levels, use the diabetes plate technique and eat a combination of non-starchy veggies, lean protein, whole grains, dairy, and starchy vegetables. Use the options for a gestational diabetic diet presented here to create your own diabetic meal plan. Try to obtain more exercise, rest, and stress relief. In some cases, your healthcare provider may recommend prenatal supplements. 

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