Gestational diabetes causes high blood pressure that can cause pregnancy complications.
It occurs due to changes in the way your body uses insulin. Insulin helps absorb and convert glucose (sugar) into energy.
Gestational diabetes causes either not enough insulin to be produced during pregnancy, or makes the body more resistant to insulin. Both of these issues mean that not enough sugar gets converted into energy, causing high blood sugar levels. This eventually causes gestational diabetes.
However, one of the most effective ways to manage and prevent gestational diabetes is with a healthy diet such as the Mediterranean diet.
This article will cover everything you need to know about a following a gestational diabetes diet plan and offer a sample 7 day plan to follow.
You can jump straight into the 7 day pdf of the plan here.
View 7 Day Gestational Diabetes Plan PDF
General Guidelines for a Gestational Diabetes Diet
Generally, you should focus on general heart-healthy eating practices. These can help manage your symptoms without medication. Good practices to follow include:
- Eat plenty of fruit and vegetables – be sure to choose fresh or frozen foods. Canned fruit and vegetables can be higher in sugar.
- Choose fiber-rich foods – fiber helps you stay full and helps control blood sugar levels.
- Consume enough protein – protein is essential to build and repair tissue. Generally the recommended amount of protein is 0.36 x your body weight in pounds. E.g a 140 lb woman would need to eat 50 grams of protein a day.
- Eat healthy carbohydrates – complex carbohydrates take longer to break down into glucose. Too many unhealthy carbohydrates can spike your blood sugar. Be sure to choose carbohydrates like fruit, vegetables, whole grains, legumes and low-fat dairy.
- Choose healthy fats – these include unsaturated fats found in foods like olive oil, avocadoes and nuts. Saturated fats are found in foods like red meat and processed foods.
- Keep an eye on portion sizes so you don’t overeat.
Foods to Eat on Gestational Diabetes Diet
Vegetables
Vegetables are low in calories and fat, and high in fiber and vitamins. This means that they keep you fill without you need to consume a lot of calories.
Try to consume a vegetables of a wide variety of color as they contain different nutrients.
Fresh, unprocessed vegetables are best. Canned vegetables are more likely to be higher in salt or sodium. Cooking with a lot of butter or sauces can also add too many calories, so be careful what extras you add with them.
Fruit
Many fruits are high in vitamins, minerals and fiber, as well as being low in fat and sodium.
Because they contain more carbohydrates and sugar than vegetables, you might be wondering if you should limit your fruit intake.
However, almost all fruits have a low glycemic index (GI), which means they decrease blood sugar less compared to foods with a high GI.
Evidence shows that the quality of the carbohydrates is more important to general health than the amount we eat. One study found higher fruit intake was significantly associated with a lower risk of type 2 diabetes (1).
Fresh or frozen fruit is best. Canned fruit and fruit juices contain a lot of sugar which can spike blood glucose levels.
Whole grains
Whole grains are complex carbs with a low GI rating.
Eating whole grains has been linked with several health benefits, including a lower risk of inflammation and heart disease (2, 3, 4, 5), decreased body fat and BMI index (6) as well as a reduced risk of diabetes (7).
Good examples of whole grains to include in the diet are:
- quinoa
- bulgur
- whole-grain bread
- whole-grain pasta
- brown rice
- buckwheat
Fatty Fish
Fatty fish contains omega-3 fatty acids, which can only be found in food. However, they are most abundant in fatty fish. These fats help the body function properly and aid heart and brain health.
Fatty fish is high in unsaturated fats (the ‘healthier’ type of fat). One study found people eating lots of fats improves blood sugar level control and blood lipid profiles in diabetic people (8).
However, not all types of fish contain these omega-3 fatty acids. White fish like cod, hake and haddock don’t contain many omega-3 fatty acids, though they still are a healthy option.
Fatty types of fish include:
- Mackerel
- Sardines
- Tuna
- Salmon
- Herring
- Trout
Beans and Legumes
Beans and legumes are an excellent plant-based protein to eat. They are very filling, low on the Glycemic Index and contain lots of fiber.
One study found that people who were given pasta and tomato sauce containing lentils had lower blood sugar than those who ate the same meal without lentils (9).
Another study found people who eat the most legumes have also been shown to have the lowest rates of type 2 diabetes (11).
Good examples of beans and legumes include:
- Lentils
- Kidney beans
- Black beans
- Chickpeas
- Peas
Nuts and Seeds
Nuts and seeds contain lots of protein, fibre, vitamins and minerals.
Various studies have found they can help you reduce your weight despite how calorie-dense they are (12, 13).
One study found women who ate peanut butter 5x per week or more lowered their risk of type 2 diabetes by 21% (14). Another study found eating nuts daily was linked to a 28% reduced risk of heart disease (21).
Great nut and seed additions to your diet include:
- Almonds
- Walnuts
- Chia seeds
- Flax seeds
Foods to Limit
These are foods you should generally avoid when trying to manage type 1 or type 2 diabetes or if you’re prediabetic.
By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:
- Junk foods: fast food and potato chips
- Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
- Fried foods: french fries, donuts, fried meats
- Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
- Processed meats: bacon, canned meat, salami, sausages
- Trans fats: vegetable oil and margarine
What’s the Best Diet Plan for Gestational Diabetes?
The Mediterranean diet has been clinically proven to help with diabetes (21, 22, 23, 24, 25). It contains the type of eating patterns recommended previously.
One study found that there was an 83% lower risk of diabetes among those who closely adhered to a Mediterranean diet (26).
The Mediterranean diet is a plan that encompasses all the points made above and is highly regarded within the scientific community as a heart-healthy diet to follow. It was ranked the number 1 diet according to the U.S. News & World Report.
It comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to reduce inflammation long-term and find a sustainable way of eating.
Various credible organisations recommend following a Mediterranean diet to help with diabetes, including:
Since we are also dealing with diabetes in this meal plan, then it’s also important to reduce the amount of carbs in your diet, but also choose healthy ones.
These include foods such as whole grains, legumes, oatmeal and even some carb-rich vegetables and fruits.
7 Day Gestational Diabetes Diet Meal Plan
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
| Monday | Basil & Spinach Scramble | Mixed Bean Salad | Salmon Harrisa Yogurt |
| Tuesday | Sardines on Toast | Panzanella Salad | Greek Salad Omelette |
| Wednesday | Berry Smoothie | Tomato & Watermelon Salad | Grilled Aubergine Slices with Hummus |
| Thursday | Basil & Spinach Scramble | Greek Salad | Chicken & Peach Fusion |
| Friday | Sardines on Toast | Carrot, Orange & Avocado Salad | Spicy Tomato Baked Eggs |
| Saturday | Berry Smoothie | Tomato & Feta Omelette | Moussaka |
| Sunday | Basil & Spinach Scramble | Moussaka (leftovers) | Chicken & Avocado Salad |
Snacks are recommended between meal times. Some great snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Each day contains less than 100g of carbs.
View 7 Day Gestational Diabetes Plan PDF
Gestational Diabetes Diet Recipes
Day 1: Monday
Breakfast: Basil & Spinach Scramble
Nutrition
- Calories – 294
- Protein – 16g
- Carbs – 8g
- Fat – 24g
Prep & cook time: 10 minutes
Ingredients (for 2 people)
- 2 tbsp olive oil
- 100g cherry tomatoes
- 4 eggs
- 60ml milk
- handful basil, chopped
- 200g baby spinach
- black pepper
Instructions
- Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper, and basil.
- Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.
Lunch: Mixed Bean Salad
Nutrition
- Calories – 240
- Protein – 11g
- Carbs – 22g
- Fat – 12g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 145g jar artichoke heart in oil
- ½ tbsp sundried tomato paste
- ½ tsp red wine vinegar
- 200g can cannellini beans, drained and rinsed
- 150g pack tomatoes, quartered
- Handful Kalamata black olives
- 2 spring onions, thinly sliced on the diagonal
- 100g feta cheese, crumbled
Instructions
- Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
- Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.
Dinner: Salmon Harissa Yogurt
Nutrition
- Calories – 485
- Protein – 48g
- Carbs – 34g
- Fat – 12g
Prep & cook time: 25 minutes
Ingredients (for 2 people)
- 50g couscous
- 2 tbsp sultanas
- small bunch coriander, chopped
- 1 tsp ground cinnamon, plus a pinch
- 200ml hot vegetable stock
- 1 tbsp honey
- 1 tbsp olive oil
- 2 salmon fillets
- 1 tbsp harissa paste
- 170g Greek yogurt
Instructions
- Heat the grill. Put the couscous, sultanas, most of the coriander, 1 tsp cinnamon & seasoning into a bowl. Pour over hot vegetable stock and set aside for 5 minutes.
- Mix together cinnamon, honey & oil. Put salmon on a baking tray, spread over the honey mixture and season. Cook under grill for 8 minutes until the fish is cooked through.
- Meanwhile, swirl together the harissa and yogurt. Fluff up the couscous with a fork and serve with the fish and yogurt. Sprinkle with the remaining coriander.
View 7 Day Gestational Diabetes Plan PDF
Day 2: Tuesday
Breakfast: Sardines on Toast
Nutrition
- Calories – 269
- Protein – 15g
- Carbs – 22g
- Fat – 13g
Prep & cook time: 10 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 onion
- 1 garlic clove, crushed
- 1 red chilli, chopped and deseeded
- 1 lemon, juice and zest
- 1 x 120g cans of sardines in olive oil
- 2 slices of brown bread
- small bunch of parsley, chopped
Instructions
- Heat the oil in a frying pan, cook onions for a few minutes before adding the garlic, red chilli and lemon zest.
- Add sardines and heat for a few minutes until warm.
- Toast the bread. Add parsley and a squeeze of lemon juice to the sardines. Divide between toast before serving.
Lunch: Panzanella Salad
Nutrition
- Calories – 452
- Protein – 6g
- Carbs – 37g
- Fat – 25g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 400g tomatoes
- 1 garlic clove, crushed
- 1 tbsp capers, drained and rinsed
- 1 ripe avocado, stoned, peeled and chopped
- 1 small red onion, very thinly sliced
- 2 slices of brown bread
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- small handful basil leaves
Instructions
- Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
- Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.
Dinner: Greek Salad Omelette
Nutrition
- Calories – 369
- Protein – 15g
- Carbs – 10g
- Fat – 21g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 4 eggs
- handful of parsley leaves, chopped
- 1 tbsp olive oil
- 1 red onion
- 100g cherry tomato,
- handful black olives
- 50g feta cheese, crumbled
Instructions
- Heat the grill to high. Whisk the eggs in a bowl with the chopped parsley, pepper and salt. Heat the oil in a frying pan, then fry the onion over a high heat for about 4 minutes until they start to brown. Add the tomatoes and olives and cook for about 2 minutes.
- Turn the heat to medium & add the eggs, cooking them for about 2 minutes, stirring until they begin to set. Add feta, then place the pan under the grill for 5-6 minutes until the omelette is golden. Cut into wedges and serve.
View 7 Day Gestational Diabetes Plan PDF
Day 3: Wednesday
Breakfast: Berry Smoothie
Nutrition
- Calories – 207
- Protein – 15g
- Carbs – 27g
- Fat – 4g
Prep & cook time: 10 minutes
Ingredients (for 2 people)
- 250g frozen berries
- 250g Greek yogurt
- 50ml milk
- 15g porridge oats
- 2 tsp honey (optional)
Instructions
- Whizz berries, yogurt and milk together until smooth. Stir through porridge oats and pour into glasses. Serve with a drizzle of honey.
Lunch: Tomato and Watermelon Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- ¼ tsp chilli flakes
- 1 tbsp chopped mint
- 120g tomatoes, chopped
- 250g watermelon, cut into chunks
- 50g feta cheese, crumbled
Instructions
- For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
- Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.
Dinner: Grilled Aubergine Slices with Hummus
Nutrition
- Calories – 552
- Protein – 17g
- Carbs – 49g
- Fat – 37g
Prep & cook time: 25 minutes
Ingredients (for 2 people)
- 1 aubergine, sliced lengthways
- 2 tbsp olive oil
- 2 slices brown bread
- 150g hummus
- 50g walnuts, toasted
- 40g parsley, leaves chopped
- 100g cherry tomatoes, quartered
- juice ½ lemon
Instructions
- Lay aubergine on baking sheet. Add olive oil, then season. Grill for 15 minutes, turning twice until cooked through. Whiz bread into crumbs.
- Spread hummus on aubergine slices. Tip breadcrumbs onto a plate, then press the hummus side of the aubergine into the crumbs to coat. Grill again, crumbside up, for 3 minutes. until golden.
- Add walnuts, parsley & tomatoes in a bowl, season, then add lemon juice. Serve with salad.
View 7 Day Gestational Diabetes Plan PDF
Day 4: Thursday
Breakfast: Basil and Spinach Scramble
Lunch: Greek Salad
Nutrition
- Calories – 273
- Protein – 6g
- Carbs – 14g
- Fat – 24g
Prep & cook time: 5 minutes
Ingredients (for 2 people)
- 120g tomatoes, quartered
- 1 cucumber, peeled, deseeded, then roughly chopped
- ½ red onion, thinly sliced
- 16 Kalamata olives
- 1 tsp dried oregano
- 50g feta cheese, crumbled
- 2 tbsp olive oil
Instructions
- Place all of the ingredients in a large bowl and lightly season.
- Serve with wholemeal bread (optional)
Dinner: Chicken & Peach Fusion
Nutrition
- Calories – 384
- Protein – 26g
- Carbs – 20g
- Fat – 22g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 200g chicken breasts
- 2 tbsp olive oil
- 2 ripe peaches, stoned and cut into quarters
- 2 tsp red wine vinegar
- ½ tbsp clear honey
- ½ red chilli, finely chopped
- 55g bag herb salad
- 50g feta cheese, crumbled
- Broccoli/green beans to serve (optional)
Instructions
- Heat a frying pan. Place the chicken in ½ tbsp of oil, and season. Cook for 3-4 minutes on each side until cooked through. Add to a plate.
- Place peach slices in ½ tbsp oil with black pepper. Grill for 1-2 minutes each side.
- Mix the remaining olive oil, vinegar, honey and chilli. Toss with the salad leaves. Arrange the chicken with the peach slices on top and scatter with feta before serving.
View 7 Day Gestational Diabetes Plan PDF
Day 5: Friday
Breakfast: Sardines on Toast
Lunch: Carrot, Orange & Avocado
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 orange, plus zest and juice of 1
- 2 carrots, halved lengthways and sliced with a peeler
- 35g bag rocket (arugula)
- 1 avocado, stoned, peeled and sliced
- 1 tbsp olive oil
Instructions
- Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.
Dinner: Spicy Tomato Baked Eggs
Nutrition
- Calories – 417
- Protein – 19g
- Carbs – 45g
- Fat – 17g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 2 red onions, chopped
- 1 red chilli, deseeded & chopped
- 1 garlic clove, sliced
- small bunch coriander, stalks and leaves chopped separately
- 800g can cherry tomatoes
- 4 eggs
- brown bread, to serve
View 7 Day Gestational Diabetes Plan PDF
Day 6: Saturday
Breakfast: Berry Smoothie
Lunch: Tomato & Feta Omelette
Nutrition
- Calories – 320
- Protein – 19g
- Carbs – 21g
- Fat – 20g
Prep & cook time: 10 minutes
Ingredients (for 2 people)
- 2 tsp olive oil
- 4 eggs, beaten
- 8 cherry tomatoes, chopped
- 50g feta cheese, crumbled
- mixed salad leaves, to serve (optional)
Instructions
- Heat the oil in a frying pan, add the eggs and cook, swirling them occasionally. After a few minutes, scatter the feta and tomatoes. Cook for another minute before serving.
Instructions
- Heat the oil in a frying pan with a lid, then cook the onions, chili, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
- Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.
Dinner: Moussaka
Nutrition
- Calories – 457
- Protein – 36g
- Carbs – 18g
- Fat – 24g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, finely chopped
- 500g lean beef mince
- 1 aubergine
- 2 tbsp tomato purée
- 2 tsp ground cinnamon
- 200g pack feta cheese, crumbled
- Fresh mint
- Brown bread, to serve (optional)
Instructions
- Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
- Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the aubergine half way through.
- Sprinkle the feta and dried mint over the mince. Serve with toasted bread.
View 7 Day Gestational Diabetes Plan PDF
Day 7: Sunday
Breakfast: Basil and Spinach Scramble
Lunch: Moussaka (leftovers)
Dinner: Chicken & Avocado Salad
Nutrition
- Calories -396
- Protein – 31g
- Carbs – 15g
- Fat – 26g
Prep time + cook time: 20 minutes
Ingredients (for 2 people)
- 2 skinless chicken breast
- 2 tsp olive oil (1 for the salad)
- 2 tsp smoked paprika
- 1 avocado, diced
- ½ tsp red wine vinegar
- ½ tbsp parsley, chopped
- 120g tomatoes, chopped
- ½ red onion, thinly sliced
Instructions
- Heat grill to medium. Rub the chicken with 1 tsp of the olive oil and the paprika. Cook for 4-5 minutes each side until lightly charred and cooked through.
- Mix the salad ingredients together, season and add the rest of the oil. Thickly slice the chicken and serve with the salad.
View 7 Day Gestational Diabetes Plan PDF
Gestational Diabetes Diet Shopping List
This shopping list corresponds exactly to the 7-day gestational diabetes diet plan, serving 2 people. No snacks are included.
View 7 Day Gestational Diabetes Plan PDF
Get the full PDF of the meal plan and shopping list here.
Life after the meal plan
Find more recipes on our site
Your journey doesn’t end after 7 days of Mediterranean recipes for gestational diabetes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.
We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.
Disclosure
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.