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Gestational Diabetes 7 Day Meal Plan

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Gestational Diabetes 7 Day Meal Plan

Gestational Diabetes 7 Day Meal Plan

Consuming and maintaining a healthy, balanced diet is ordinarily recommended during pregnancy. However, in cases where gestational diabetes presents itself, extra attention to your nutrition is imperative. 

The quality of your diet directly impacts your body’s ability to control and curb blood sugar levels, for your wellbeing, as well as balancing the essential nutrients required for your growing baby. 

This 7-day recommended meal plan comprises three meals and two snacks a day; incorporating key recipes that are low-medium Glycaemic Index (GI), lower in saturated fat and high in fibre – all of which are critical nutritional considerations when it comes to effectively managing your gestational diabetes throughout your pregnancy.

Notes About This Meal Plan
  • This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia. 
  • This meal plan provides 10 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.

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Day One

 

Breakfast

Mushroom & Tomato Omelette (1 Serve) + 1 glass of low-fat milk/ calcium-fortified or plant-based milk.

Lunch

Greek Chicken Bowl: Pan-fried chicken breast, ½ cup cherry tomato, small cucumber and ½ onion with olive oil, served over 1 cup cooked brown rice. Topped with plain Greek yoghurt or tzatziki sauce and feta cheese. Squeeze with lemon juice

+ 1 serve of fruit (e.g. a medium apple or orange or pear)

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 + shredded almond+ cinnamon

Snacks

1 glass of milk + a handful of mixed nuts.

Day Two

Breakfast

Apple and Muesli Yoghurt: 1 cup natural yoghurt with ½ cup muesli + chopped apple + lemon juice. 

Lunch

Guacamole & Black Bean Served w/ Tortilla: Made with 1 avocado+ garlic clove + ½ diced onion + 1 diced tomato + herbs + lime juice + 1 cup black beans + chilli flakes (optional). Served with barley tortilla. 

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 rice.   

Dessert/Supper

Fruit Smoothie: Made with 1 cup milk + fruit (e.g. a banana or berries or a mango) + 1 tb linseeds.

Snacks

1 multigrain toast spread with ¼ cup ricotta cheese + ½ cup mixed berries 

Day Three

Breakfast

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

Lunch

Sweet Potato Waffles with Eggs & Avocado (1 serve) and serve with additional salad vegetables (e.g. cucumber, tomatoes and spinach) with balsamic dressing. 

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: made with 4 strawberries and ½ banana + 1 cup milk + 2 tsp chia seeds + sunflower seeds.

Lunch

Grilled Fish with Apple & Watercress Salad: 1 medium grilled fish+ 1 cup of watercress+ 1 cup of spinach+ 1 diced apple+ cherry tomatoes+ walnuts+ vinegar dressing + 2tbsp Dijon mustard (optional). Serve with multigrain/ soy and linseed bread.

Dinner

Lentil, Tomato and Kale Soup: Lentil with 1/2 cup canned tomato+ 1 cup chopped kale+ ½ cup celery+ vegetable stock+ coriander + chilli powder (optional). Serve with soy and linseed bread.

Dessert/Supper

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

Snacks

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

Day Five

Breakfast

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

Lunch

Roast Beef, Avocado &  Sun-Dried Tomato on Toast: 2 slices of multigrain toast spread with 2 tb hummus  + roast beef + avocado + sun-dried tomatoes + sprouts and or/ spinach. 

Dinner

Chicken Thigh Fillets Baked in a Tomato & Vegetable Sauce: served with sweet potato 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 cheese.

Snacks

1 tub of no added sugar yoghurt+ walnuts.

Day Six

Breakfast

Muesli Yoghurt: 1 cup of natural yoghurt with 1 tsp chia/linseed meal and ½ cup dry toasted muesli. 
+ 1 serve of fruit (e.g. 1 medium banana or pear).

Lunch

Grilled Chicken & Salad Wrap: Made with grilled lean chicken + salad vegetables (carrot, tomato, cucumber) + avocado + shredded cheese + wholegrain or barley tortilla.  

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 + 1tb linseed+ 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 + feta cheese + mixed seeds. 

Dessert/Supper

Fresh Fruit Juice: made with ½ apple, ½ orange + mint leaves

Snacks

1 tub no-added sugar yoghurt + handful of mixed 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! 

Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.

Free range farm with two people