7-day gestational diabetes healthy meal plan

Gestational diabetes is a type of diabetes that occurs during pregnancy. Your body cannot produce enough insulin to handle the effects of a growing baby and changing hormone levels. Insulin helps your body to control the level of glucose (sugar) in your blood. If your body cannot produce enough insulin, the amount of glucose in your blood will rise. Higher blood glucose levels during pregnancy may result in health problems for you and your baby.

This 1,800 to 2,000-calorie 7-day gestational diabetes healthy meal plan is nutritionally balanced and delicious. Carbohydrates are balanced throughout each day. Each meal contains 45-60 grams of net carbohydrates, and snacks contain around 15 grams of carbohydrate each. Net carbohydrates are the carbohydrates found in food that you can digest and use for energy. Net carbohydrates are calculated by taking the total carbohydrates and subtracting the fibre. Depending on your goals and lifestyle, your calories and carbohydrates may be different; adjust the serving sizes or number of snacks accordingly.

Day 1

Breakfast: 1 serving (1 cup/250 mL) butternut squash probiotic yogurt bowl and 1 medium-sized apple (362 calories, 60 g carbohydrates, 7 g fibre, 53 g net carb)

Lunch: 3 oz. (90 g) grilled chicken breast with mixed green- leaf salad (lettuce, cucumber, and tomato)* with 1 tbsp (15 mL) light salad dressing, and ¼ cup (60 mL) croutons and 1 cup (250 mL) plain, low-fat probiotic yogurt, with 1 medium-sized fruit (such as apple or pear) and dash of cinnamon (574 calories, 56 g carbohydrates, 9 g fibre, 47 g net carb)

Dinner: 3 oz. (90 g) baked salmon with drizzle of lemon juice and herbs, 1 cup (250 mL) brown rice, cooked (measured after cooking), steamed green beans* and 1 tsp (5 mL) soft margarine (465 calories, 54 g carbohydrates, 6 g fibre, 48 g net carb)

Day 2

Breakfast: 2 slices whole- grain or rye bread, 2 tbsp (30 mL) peanut or almond butter and 1 cup (250 mL) berries (443 calories, 60 g carbohydrates, 11 g fibre, 49 g net carb)

Lunch: 2 servings (1 cup/250 mL) quinoa, black bean & mango salad and ½ whole-wheat pita (8 inch/16 cm), 2 tbsp (30 mL) hummus (457 calories, 68 g carbohydrates, 12 g fibre, 56 g net carb)

Dinner: 1½ servings (¾ squash) wild rice & apple stuffed acorn squash (save other half for tomorrow’s lunch) and 6 oz. (180 g) grilled or baked pork loin chop (save 3 oz./90 g for tomorrow’s lunch) with steamed carrots* (480 calories, 60 g carbohydrates, 12 g fibre, 48 g net carb)

Day 3

Breakfast: 1 serving (1 cup/250 mL) butternut squash probiotic yogurt bowl and 1 medium-sized apple (362 calories, 60 g carbohydrates, 7 g fibre, 53 g net carb)

Lunch: 1½ servings (¾ squash) wild rice & apple stuffed acorn squash, 3 oz. (90 g) grilled or baked pork loin chop and carrots, steamed* (480 calories, 60 g carbohydrates, 12 g fibre, 48 g net carb)

Dinner: Grilled chicken wrap with 1 whole-grain tortilla (8 inch/16 cm), with 3 oz. (90 g) grilled chicken breast, 2 tbsp (30 mL) salsa, ½ cup (125 mL) vegetables (onion, pepper, or other vegetable of your choice), and 1 oz. (30 g) cheddar cheese, shredded with a side of 1 medium-sized fruit (such as peach or plum) and 1 cup (250 mL) low-fat milk (641 calories, 54 g carbohydrates, 8 g fibre, 46 g net carb)

Day 4

Breakfast: 1 large egg, scrambled with ½ cup (125 mL) vegetables (spinach, tomatoes, or other vegetable of your choice), 2 slices whole-grain or rye bread, 2 tsp (10 mL) soft margarine, 1 cup (250 mL) low-fat milk and ½ cup (125 mL) melon (480 calories, 54 g carbohydrates, 5 g fibre, 49 g net carb)

Lunch: 1 serving Mediterranean roasted vegetables and chickpeas and ½ cup (125 mL) whole-grain pasta, cooked al dente (measured after cooking) (452 calories, 64 g carbohydrates, 10 g fibre, 54 g net carb)

Dinner: 3 oz. (90 g) grilled chicken breast, ¾ cup (175 mL) roasted sweet potatoes, steamed broccoli with
1 tsp (5 mL) lemon juice, 1 whole-grain (3½ inch/9 cm) dinner roll and ¼ cup (60 mL) plain 0% probiotic yogurt (431 calories, 61 g carbohydrates, 10 g fibre, 51 g net carb)

Day 5

Breakfast: ½ cup (125 mL) steel-cut oats, uncooked, ½ medium-sized banana, 2 tbsp (30 mL) peanut or almond butter and 1 cup (250 mL) low-fat milk (461 calories, 53 g carbohydrates, 6 g fibre, 47 g net carb)

Lunch: 1 serving lentil burritos with mixed green- leaf salad (lettuce, cucumber, and tomato)* with 1 tbsp (15 mL) light salad dressing (412 calories, 59 g carbohydrates, 13 g fibre, 46 g net carb)

Dinner: 2 servings (2 cups/500 mL) soba noodles with mushroom, spinach & tofu, mixed green- leaf salad (lettuce, cucumber, and tomato*) and 1 tbsp (15 mL) light salad dressing (455 calories, 56 g carbohydrates, 9 g fibre, 47 g net carb)

Day 6

Breakfast: BELT (bacon, egg, lettuce and tomato) sandwich with 1 whole-wheat English muffin, 1 large fried egg, 4 slices of turkey bacon, and ½ cup (125 mL) vegetables (lettuce and tomatoes, or other vegetable of your choice), on the side ½ cup (125 mL) melon (510 calories, 57 g carbohydrates, 6 g fibre, 51 g net carb)

Lunch: Avocado-chicken sandwich with 2 slices whole-grain or rye bread, with ¼ medium-sized avocado (mashed), 2 tbsp (30 mL) hummus, and 3 oz. (90 g) roast chicken breast, topped with lettuce, cucumber and red pepper slices, on the side 1 serving vegetable soup and 1 small fruit (such as apple or pear)(584 calories, 60 g carbohydrates, 14 g fibre, 46 g net carb)

Day 7

Lunch: 1 serving lentil burritos, mixed raw vegetables (carrots, cucumber and celery)* and 3 tbsp (45 mL) green goddess dip (451 calories, 62 g carbohydrates, 13 g fibre, 49 g net carb)

Dinner: 2½ servings (1¼ cups/310 mL) spinach and mushroom barley pilaf, add 4 oz. (125 g) firm tofu, fried in 2 tsp (10 mL) canola oil to recipe (552 calories, 62 g carbohydrates, 10 g fibre, 52 g net carb)

Snack Options

Snack Options: Each of the following options provides approximately 15 g carbohydrate and 100-150 calories. Include 1 of these snacks per day.

1-2 containers (100 g) probiotic yogurt
3 cups (750 mL) air-popped popcorn with dash of salt and pepper or spice/herb of your choice
1 medium-sized apple with 1 tbsp (15 mL) peanut or almond butter
5-6 crackers (30 g) with 1 oz. (30 g) cheddar cheese
½ cup (125 mL) probiotic yogurt with a dash of cinnamon and 1 cup (250 mL) melon or berries
1 slice whole-grain or rye bread with 1 tbsp (15 mL) almond butter
½ whole-wheat pita (8 inch/16 cm), with 1 tbsp (15 mL) hummus and cucumber slices*
½ cup (125 mL) edamame (green, soybeans, shelled) with 1 medium-sized fruit
1 serving crispy chickpeas & pumpkin seeds with lime

*Aim to fill half of your plate with non-starchy (or free) vegetables like these ones, which have very little carbohydrate and are high in fibre.

What about sugar substitutes? Sugar substitutes do not raise your blood sugar. You can use sugar substitutes and foods with sugar substitutes in small amounts. These sweeteners may also be used in medications. Read labels to find out what kind of sugar substitutes are in the foods or medications you buy.

These sugar substitutes are safe when you’re pregnant:

Acesulfame potassium (Ace-K)—added to packaged foods
Aaspartame—Nutrasweet®, Equal®, store brands
Cyclamate—Sucaryl®, Sugar Twin®, Sweet N’ Low®, Weight Watchers®, store brands
Saccharin—Hermesetas®
Stevia—Sugar Twin®, Truvia®, Pure Via®, store brands
Sucralose—Splenda®, Sugar Twin®, store brands

For nutritional reasons, pregnant women should not consume excessive products containing artificial sweeteners, since such foods could replace more nutritious foods. Visit Sugars and Sweeteners for more information.