Gestational Diabetes 7 Day Meal Plan

Eating a healthy diet is especially important during pregnancy and when gestational diabetes presents itself as an additional consideration, extra attention is needed. This is because the quality of your diet will influence your ability to control your blood sugar level and to feed yourself for your own health and wellbeing while also providing all the nutrients needed for your growing baby.

This meal plan provides three meals and two snacks a day and incorporates recipes that are low-medium Glycaemic Index (GI), lower in saturated fat and higher fibre, all important nutritional considerations when it comes to effectively managing your gestational diabetes.

Notes About This Meal Plan

• This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia. 
• This meal plan provides 7 eggs per week.
• This meal plan provides at least 2 servings of fruit and 2.5 serves of dairy per day.
• Your needs may be higher or lower, therefore, for tailored advice please speak to an Accredited Practising Dietitian.
• It is important to follow the food safety recommendations during pregnancy to avoid the risk of food-borne illnesses. Eat leftovers within 24 hours of cooking. For further advice on food safety in pregnancy visit http://www.foodstandards.gov.au/consumerinformation/pregnancyandhealthyeating/

For easy access jump to:

• Day One
• Day Two
• Day Three
• Day Four
• Day Five
• Day Six
• Day Seven

Day One

Breakfast

Porridge: ½ cup dried rolled oats with 1 cup milk + 2 tsp linseeds or chia seeds + 1 serve of fruit  (e.g. 4 small plums or 1 medium peach)

Lunch

Grilled Chicken & Salad Sandwich: made with grilled lean chicken + salad vegetables (carrot, tomato, cucumber) + avocado + shredded cheese + 2 slices wholegrain or sourdough bread. 

Dinner

Beef & Cannellini Bean Minestrone Soup: Made with beef stock + lean beef + vegetables (canned tomato, celery, carrot, onion) + cannellini beans. Served with multigrain bread. 

Dessert/Supper

Yoghurt with Mixed Berries: 1 tub no added sugar yoghurt with mixed berried + slivered almonds + cinnamon. 

Snacks

Handful of nuts + 4 dried apricots. 

Day Two

Breakfast

Muesli and Yoghurt with Fruit: 1 cup natural yoghurt with ½ cup muesli + 1 serve of fruit (e.g. 1 medium banana or pear). 

Lunch

Egg and Salad Sandwich: 1-2 boiled eggs mashed + 1 tsp store-bought mayo + salad vegetables (carrot, tomato, cucumber, baby spinach) + 2 slices soy and linseed bread. 

Dinner

Rainbow Rice Salad: Mix together grilled chicken + 1/3 cup chickpeas+ 2 cups salad vegetables (e.g. capsicum, carrot, snow peas, rocket)+ 1 cup cooked brown/basmati/doongara rice. 

Dessert/Supper

Fruit Smoothie: Made with 1 cup milk + 1 tbsp yoghurt + frozen fruit (e.g. a banana or berries or a mango) + 1 tbsp linseeds or chia seeds. 

Snacks

1 multigrain toast spread withno added salt peanut butter. 

Day Three

Breakfast

Nut Butter Toast: 2 slices sourdough toast + no added salt peanut or almond butter topped with sliced banana or berries + 1 glass milk. 

Lunch

Leftover Rainbow Rice Salad from night before. 

Dinner

Baked Salmon with Vegetables: 1 medium salmon fillet, baked & served with 1 cup cooked sweet potato + 2 cups cooked vegetables (e.g. cauliflower, broccoli, carrots, asparagus, zucchini) + haloumi + lemon juice dressing.

Dessert/Supper

Fruit Salad & Cottage Cheese: 1 cup of fruit salad (e.g. kiwifruit, banana, strawberries, blueberries) + ¼ cup cottage cheese + pistachios 

Snacks

Multigrain crispbreads with cheddar cheese + sliced tomato.

Day Four

Breakfast

Fruit Smoothie: 4 strawberries and ½ banana + 1 cup milk + 2 tbsp rolled oats + 1 tbsp plain yogurt + 2 tsp chia seeds + sunflower seeds. 

Lunch

Leftover Baked Salmon (or Tinned Salmon) & Salad Wrap: Salmon + salad vegetables (carrot, tomato, cucumber, baby spinach) + avocado + low GI wrap. 

Dinner

Beef and Mushroom Bolognese: Lean mince + diced mushrooms + grated carrot + onion & garlic + tomato pasta sauce + olive oil. Sprinkle with cheese + 1 cup cooked lentil pulse pasta. 

Dessert/Supper

Chia Pudding: Mix well together 3 tbsp chia seeds with 1 cup milk, refrigerate for 3-4 hours, topped with cinnamon and crushed walnuts. 

Snacks

2-3 slices of cheese + 1 cup of fruit salad.

Day Five

Breakfast

Avocado & Egg on Toast: 2 slices of soy and linseed toast topped with avocado + 2 eggs + 1 serve of fruit (e.g. bunch of grapes or 2 kiwifruits).

Lunch

Grilled Fish with Apple and Mixed Leaf Salad: 1 piece grilled fish + ¾ cup baked sweet potato + 2 cups mixed salad leaves + 1/2 diced apple + cherry tomatoes + walnuts + dijon mustard vinaigrette. 

Dinner

Chicken Thigh Fillets Baked in a Tomato & Vegetable Sauce: served with basmati or doongara rice and a side salad, including olive oil based dressing. 

Dessert/Supper

Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season and hard cheese.

Snacks

1 tub of no added sugar yoghurt + handful of nuts.

Day Six

Breakfast

Muesli and Yoghurt with Fruit: 1 cup natural yoghurt with ½ cup muesli + 1 serve of fruit (e.g. 1 medium banana or pear). 

Lunch

Greek Chicken Bowl: Pan-fried chicken breast, ½ cup cherry tomato, small cucumber + red onion with olive oil, served over 1 cup cooked brown rice. Topped with plain Greek yoghurt or tzatziki + 6 kalamata olives Squeeze with lemon juice. 

Dinner

Corn and Tuna Sweet Potatoes (1 serve)

Dessert/Supper

Fruit Pop: Made with frozen fruits (e.g. banana or berries) with Greek yoghurt. 

Snacks

Sweetcorn and Broccoli Slice (1 serve)

Day Seven

Breakfast

Wholegrain Flaky Cereal: with 1 cup of milk + 1tbsp linseeds or chia seeds + 1 serve of fruit (e.g. orange, pear, peach)

Lunch

Mexican Baked Eggs (1 serve)

Dinner

Roast Vegetable, Lamb & Buckwheat Salad: Made with diced lean lamb + vegetables roasted in olive oil + 1 cup cooked buckwheat + mixed seeds. 

Dessert/Supper

Fresh Fruit Smoothie: Made with ½ green apple, 2 pineapple rings + handful baby spinach + grated fresh ginger + mint leaves + ¾ cup water blended. 

Snacks

1 tub no-added sugar yoghurt + handful of nuts. 

Learn More About Eggs And Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or low cholesterol meal plan today!