7-Day Meal Plan for Gestational Diabetes by a Dietitian

If you’ve been diagnosed with gestational diabetes, you’re far from alone—about 1 in 10 pregnant women face this diagnosis.

While it can seem overwhelming to overhaul your diet to have a healthy pregnancy, this 7-day meal plan for gestational diabetes offers many delicious options that are also blood sugar-friendly—no carb counting required. 

Keep in mind that this is a general meal plan for gestational diabetes that focuses on moderate carbohydrates and avoiding added sugar—however, it may not be suitable for everyone.If you want personalized and tailored nutritional guidance, it is recommended that you meet one-on-one with a Registered Dietitian and consult with your physician.

Day 1

Breakfast: Mediterranean Egg Scramble

• 2-3 eggs, scrambled
• 1 tsp olive oil 
• 2 Tbsp crumbled feta cheese
• 1 cup baby spinach, cooked down 
• ¼ cup cherry tomatoes 
• Optional: Small slice of sourdough toast 

Nutrition Information: (with toast; 3 eggs)

• Calories: 425-445
• Fat: 24g
• Net Carbs: 15-19g
• Protein: 24-26g

Lunch: Grilled Chicken and Chickpea Salad 

• 2 cups romaine lettuce 
• 4 oz grilled chicken 
• ¼ cup canned chickpeas, drained and rinsed 
• 2 Tbsp shredded cheese (optional)
• 1-2 Tbsp Caesar dressing (avocado oil-based, such as Chosen Foods or Primal Kitchen) 

Nutrition Information: (2 Tbsp dressing, with cheese)

• Calories: 400-450
• Fat: 18-25g
• Net Carbs: 13g
• Protein: 43-45g

Dinner: Steak and Mashed Cauliflower 

• 4-6 oz grilled flank steak (or sirloin)
• 1 cup mashed cauliflower (with garlic and 1 Tbsp grass-fed butter)
• Optional: Roasted veggies, such as ½ cup sweet potato, asparagus, or Brussels sprouts

Nutrition Information: (6oz steak with veggies)

• Calories: 430-500
• Fat: 24g
• Net Carbs: 6-21g
• Protein: 44g

Snack: Apple and String Cheese

• 1 small apple (or ½ of a large apple)
• 1 string cheese or 1oz of cheese 

Nutrition Information: 

• Protein: 7g
• Calories: 140
• Fat: 7g
• Net Carbs: 15g

Day 2

Breakfast: Strawberry Chia Protein Smoothie 

• 1 cup unsweetened almond milk
• ½ cup strawberries (fresh or frozen)
• 1 Tbsp chia seeds
• 1 serving vanilla protein powder (~20 grams of protein)
• ¼ – ½ of an avocado 

Nutrition Information: 

• Calories: 300-350
• Fat: 15-20g
• Net Carbs: 10-12g
• Protein: 25-30g

Lunch: Salmon Caesar Wrap 

• 1 5-oz can of wild-caught salmon (or leftover cooked salmon filets) 
• 1 cup romaine lettuce, chopped 
• 1-2 Tbsp Caesar dressing (avocado oil-based, such as Chosen Foods or Primal Kitchen) 
• ⅛ cup Parmesan cheese, grated
• 1 low-carb tortilla (look for 15g net carbs or less; such as Siete Almond Flour, Mission Carb Balance, or EggLife wraps)

Nutrition Information: (depends on the amount of dressing and tortilla used) 

• Calories: 400-520 
• Fat: 18-30g
• Net Carbs: 12-10g
• Protein: 43-46g

Dinner: Rotisserie Chicken and Mixed Greens Salad 

• 5 oz rotisserie chicken (check for added sugars and oils)
• 2 cups baby spring mix or mixed greens
• 1 Tbsp balsamic vinaigrette (<2g added sugar)
• 1 Tbsp chopped pecans or walnuts
• 1 Tbsp goat or feta cheese 

Nutrition Information: 

• Calories: 365-375
• Fat: 18-19g
• Net Carbs: 5g
• Protein: 40g

Snack: Berries and Cashew Butter

• ½ cup blueberries 
• 2 Tbsp unsweetened cashew butter (or another nut butter) 

Nutrition Information: 

• Calories: 230
• Fat: 16g
• Net Carbs: 11g
• Protein: 5g

Day 3

Breakfast: Poached Eggs, Spinach, and Toast 

• 2-3 poached eggs
• 2 cups baby spinach, pan-cooked until wilted
• 1 slice of sourdough toast 
• 1 tsp grass-fed butter or nut butter on toast 

Nutrition Information: 

• Calories: 350-380
• Fat: 23-25g
• Net Carbs: 13-15g
• Protein: 20-22g

Lunch: Turkey-Cheddar Lettuce Wraps 

• 2-4 large romaine leaves 
• 4-6 slices nitrite-free deli turkey (like Applegate or True Story)
• 2 slices of thin-sliced cheddar or white cheddar cheese
• Optional: Mustard or avocado oil mayo (ex: Chosen Foods)

Nutrition Information: 

• Calories: 320-360
• Fat: 20g
• Net Carbs: 1-3g
• Protein: 35-38g

Dinner: Baked Cod with Asparagus

• 4-6oz cod (or another white fish), baked 
• Juice from ½ of a lemon 
• 10-12 spears of asparagus
• 2 tsp olive oil 
• Salt and pepper 
• ¾ cup riced cauliflower, pan-cooked in olive oil, salt, and pepper 

Instructions:

1. Preheat oven to 400°F.
2. Place cod on a baking sheet, drizzle with olive oil, lemon juice, salt, and pepper. Bake for 12-15 minutes or until the fish flakes easily.
3. Toss asparagus spears with olive oil, salt, and pepper; roast alongside fish or sauté in a pan until tender-crisp (about 8-10 minutes).
4. In a skillet, heat 1 teaspoon of olive oil over medium heat. Add the riced cauliflower, season with salt and pepper, and cook for 5-7 minutes, or until tender.

Nutrition Information: 

• Calories: 350-400
• Fat: 15g
• Net Carbs: 5-7g
• Protein: 45g

Snack: Cottage Cheese and Pears

• ¾ cup cottage cheese
• ½ cup pear (fresh, not canned), diced
• Cinnamon 

Nutrition Information: 

• Calories: 170
• Fat: 5g
• Net Carbs: 10-12g
• Protein: 12-14g

Day 4

Breakfast: Loaded Avocado Toast 

• 1 slice sourdough toast or low-carb bread (ex: Carbonaut, Base Culture Keto Bread)
• 1 small avocado, mashed
• 2 oz smoked salmon 
• 1 Tbsp hempseeds
• Juice from ½ of a lemon
• Salt and pepper 
• Optional: Red pepper flakes 

Nutrition Information: 

• Calories: 400
• Fat: 16g
• Net Carbs: 5-16g (depends on bread)
• Protein: 28g

Lunch: Tuna Salad on Greens 

• 2 cups mixed greens, romaine, or butter lettuce
• 1 can of wild-caught tuna, packed in water (5oz)
• 1 Tbsp avocado oil mayonnaise (Chosen Foods, Primal Kitchen)
• 1 tsp Dijon mustard
• 2 Tbsp pickles, chopped 
• ¼ cup celery, finely chopped
• ¼ cup red onion, finely minced 
• Optional: 4-6 seed-based crackers (ex: Mary’s Gone Crackers, Flackers)

Nutrition Information: (without crackers) 

• Calories: 350-375
• Fat: 22-25g
• Net Carbs: 4-6g (with crackers, add ~6-10g net carbs)
• Protein: 32-35g

Dinner: Chicken Shawarma Bowl

• 5 oz chicken (thigh or breast), sliced or diced
• 1 tsp olive oil
• ½ tsp each: cumin, paprika, coriander, turmeric, garlic powder
• Pinch of cinnamon, salt, pepper
• Juice of ½ lemon
• ½ cup cooked quinoa or cauliflower rice for lower-carb
• 1 cup greens (romaine or mixed)
• ¼ cup chopped tomatoes and cucumber
• 2 Tbsp plain Greek yogurt

Instructions:

1. Toss chicken with oil, spices, and lemon juice. Let it marinate for 15 min.
2. Cook the chicken in a skillet over medium heat for 4 to 5 minutes per side, until it is cooked through and reaches an internal temperature of 165°F. 
3. In a bowl, layer quinoa (or cauliflower rice), greens, and veggies.
4. Top with chicken and dollop with yogurt. 

Nutrition Information: (with quinoa)

• Calories: 450
• Fat: 15g
• Net Carbs: 20g (8g if using cauliflower rice)
• Protein: 45g

Snack: Mixed Nuts and Meat Stick

• ¼ cup mixed nuts
• 1 healthy meat stick without added sugar (ex: CHOMPS, Country Archer)

Nutrition Information: 

• Protein: 7-9g
• Calories: 260-280
• Fat: 23-25g
• Net Carbs: 0g

Day 5

Breakfast: Protein Oats and Berries 

• ¼ cup steel-cut oats (dry)
• 1 cup unsweetened almond milk 
• 1 serving vanilla protein powder (~20g protein)
• ¼ cup berries 
• 1 Tbsp chia seeds 

Instructions:

1. Combine oats and almond milk in a pot.
2. Cook on medium heat until oats are tender (about 20-30 minutes for steel-cut oats, stirring occasionally).
3. Stir in protein powder well until smooth.
4. Top with berries and stir in chia seeds before serving.

Nutrition Information: 

• Calories: 355-380
• Fat: 10g
• Net Carbs: 26-30g
• Protein: 28g

Lunch: Egg Salad on Seed Crackers

• 2 hard-boiled eggs, chopped
• 1 Tbsp avocado oil-based mayonnaise
• 1-2 tsp Dijon mustard
• Salt and pepper 
• ¼ cup finely diced red onion
• 1 Tbsp chopped fresh chives
• 1 Tbsp chopped fresh dill
• Optional: 1 Tbsp chopped pickles
• 4-6 seed crackers (Ex: Mary’s Gone Crackers, Flackers) 

Nutrition Information: 

• Calories: 370
• Fat: 28g
• Net Carbs: 6-10g
• Protein: 18g

Dinner: Grilled Shrimp Tacos

• 2 low-carb tortillas (ex: Siete Almond Flour)
• 4-6 oz shrimp 
• ¼ tsp each: salt, pepper, cumin, paprika, garlic powder, and chili powder (optional)
• 2 Tbsp guacamole
• 1 Tbsp salsa 
• ¼ cup cotija cheese
• ¼ cup shredded cabbage

Nutrition Information: 

• Calories: 425-445
• Fat: 25g
• Net Carbs: 12-14g
• Protein: 41g

Snack: Baby Carrots and Guacamole 

• 1 cup baby carrots
• 2-4 Tbsp guacamole

Nutrition Information: 

• Calories: 100-150
• Fat: 9g
• Net Carbs: 14-16g
• Protein: 1g

Day 6

Breakfast: Chicken Sausage Hash and Fried Eggs 

• 2 chicken breakfast sausages (Ex: Amylu Chicken Breakfast Patties; Applegate Chicken & Maple)
• 2 eggs
• ¼ cup diced potatoes or sweet potatoes 
• ¼ cup bell pepper, diced
• ¼ cup red onion, diced 
• Salt, pepper, and garlic powder

Nutrition Information: 

• Calories: 350-400
• Fat: 24-28g
• Net Carbs: 10-15g
• Protein: 20-24g

Lunch: Lentil, Chicken, and Veggie Soup

(Makes 4 servings)

• ½ cup lentils (rinsed)
• 1 cup of shredded cooked chicken 
• 1 Tbsp olive oil or avocado oil 
• 1 yellow onion, diced
• 2 carrots, chopped
• 4 celery stalks, chopped
• 1 can diced tomatoes
• 1 cup cauliflower, roughly chopped
• 6 cups vegetable or chicken broth
• 1 tsp cumin and garlic powder 
• ½ tsp salt 
• ¼ tsp pepper 

Instructions:

1. Heat olive oil in a pot over medium heat.
2. Sauté onion, carrots, cauliflower, and celery until soft (5-7 minutes).
3. Add spices, lentils, tomatoes, and broth.
4. Bring to a boil, then simmer 25-30 minutes until lentils are tender. Season to taste.

Nutrition Information: (¼ of recipe)

• Calories: 280
• Fat: 7g
• Net Carbs: 15g
• Protein: 25g

Dinner: Ground Turkey Stir-Fry

• 5 oz ground turkey (93% lean)
• 1 tsp olive oil or avocado oil
• 1 cup mixed stir-fry veggies (bell peppers, broccoli, snap peas, carrots)
• 1 garlic clove, minced
• 1 tsp fresh ginger, grated (or ¼ tsp ground ginger)
• 1 Tbsp low-sodium soy sauce or tamari
• Salt and pepper, to taste
• Optional: 1 tsp sesame oil, sesame seeds, and green onions for finishing

Instructions:

1. Heat oil in a skillet over medium-high heat.
2. Add garlic and ginger, sauté 1-2 minutes.
3. Add ground turkey, cook until browned and cooked through (about 5-7 minutes).
4. Toss in veggies, stir-fry until tender-crisp (5 minutes).
5. Add soy sauce, salt, and pepper; stir to combine.
6. Drizzle sesame oil and add toppings if using.

Nutrition Information: 

• Calories: 350
• Fat: 18g
• Net Carbs: 8g
• Protein: 35g

Snack: Hard-Boiled Eggs and Cheese 

• 2 hard-boiled eggs with salt and pepper
• 1 oz cheddar cheese or string cheese 

Nutrition Information: 

• Protein: 22g
• Calories: 270
• Fat: 20g
• Net Carbs: 2g

Day 7

Breakfast: Loaded Greek Yogurt Bowl 

• 6 oz full-fat plain Greek yogurt
• 1 Tbsp hemp seeds
• 2 Tbsp chopped walnuts 
• ¼ cup blackberries 
• 1 Tbsp nut butter 

Nutrition Information: 

• Calories: 350-400
• Fat: 25-30g
• Net Carbs: 8-10g
• Protein: 20-25g

Lunch: Tuna and White Bean Salad

• 1 can tuna (5 oz), packed in water 
• ⅓ cup white or cannelini beans, drained and rinsed
• 1 Tbsp olive oil
• 2 Tbsp parsley, chopped
• ¼ cup red onion, finely diced 
• 1 small Persian cucumber, sliced or diced 
• 2 Tbsp black olives, chopped 
• 2 Tbsp feta cheese crumbles 
• Juice from 1 lemon
• Salt and pepper

Nutrition Information: 

• Calories: 400
• Fat: 20-25g
• Net Carbs: 10-12g
• Protein: 40-45g

Dinner: Sheet Pan Salmon with Veggies

• 4-6 oz wild-caught salmon 
• 1 cup broccoli 
• 1 cup cherry tomatoes
• 1 cup sliced zucchini or asparagus
• 2 tsp olive oil
• 1 tsp garlic powder
• 1 tsp dried oregano or thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F
2. Toss veggies with olive oil, garlic powder, oregano, salt, and pepper.
3. Spread veggies evenly on a baking sheet and roast for 10-15 minutes.
4. Drizzle salmon with olive oil, salt, and pepper and add onto the same baking sheet. 
5. Bake for an additional 12-15 minutes or until salmon flakes easily with a fork and veggies are tender.

Nutrition Information: 

• Calories: 450-500
• Fat: 28-32g
• Net Carbs: 8-12g
• Protein: 40-45g

Snack: Celery Sticks and Nut Butter 

• 4 stalks of celery
• 2 Tbsp unsweetened nut butter

Nutrition Information: 

• Protein: 4-6g
• Calories: 180-220
• Fat: 16-18g
• Net Carbs: 4-6g

How an RD Can Help

Nutrition for gestational diabetes isn’t one-size-fits-all. What keeps one person’s blood sugar steady might cause spikes for another. Some women might do fine with small amounts of oats and potatoes (as seen in this meal plan), while others may need to cut carbs more strictly. 

That’s why working with a Registered Dietitian (RD) is so important.

RDs are qualified nutrition experts who can help you create a personalized meal plan to stabilize blood sugar, reduce glucose spikes, and fit your unique lifestyle and food preferences. Whether you’re managing daily glucose levels or preventing complications down the line, an RD takes the guesswork out of eating for gestational diabetes. 

Ready to take control of your blood sugar and eat with confidence throughout your pregnancy? Book an appointment with one of our RDs today!