What are the 7-day meal plans like?
So that you can get an idea of what my 7-day meal plans look like. Here is one day’s example meal plan for you to see and try out.
With the 7-day Meal Plans, you get 7 days just like as shown in the example one-day plan below.
There are six 7-day meal plans, a total of 42 days worth of meal plans if you make use of all the plans available. Although some of these may need tweaking to be suitable for your own dietary needs, eg. substituting meat or fish in some meal plans if you are vegetarian, or replacing dairy with dairy-free alternatives if you need to follow a dairy-free diet.
Once following the specific 7-day meal plan that you require for your own dietary needs, you will learn which ingredients work well for you and should be able to tweak other meals as necessary.
With Silver membership, you also have access to ALL recipes on the website!
My 8 golden rules to eating
The best approach to food I have found is to stick to these 8 golden rules:
- Eat little & often, ideally 3 meals and 3 snacks a day
- ‘Pair’ foods so that they will be tolerated better, “food pairing” is a term that we use in relation to the GD diet
- Eat high protein
- Eat good, natural fats
- Eat low amounts of unrefined complex starchy carbohydrates at every meal
- Bulk up meals with lots of vegetables & salad
- Drink plenty of water
- Go for a stroll
All the meals and snacks in this plan follow the 8 golden rules; they have been paired and follow the basis of eating little and often, high protein, high natural fats, low complex carbs, bulking up on vegetables and salad.
In order for this dietary advice to work you also need to follow the guidance around drinking plenty and going for a stroll after your main meal. I advise drinking a glass of water every time you eat and also one between each meal or snack. This is based on drinking around 3 ltrs of water a day which may sound like a lot to some, but a small glass of water with and between each time you eat will really impact your blood sugar levels and will assist with flushing any excess sugar from your system.
For more information on drinks, please read more here
Example meal plan – Day One
Hummus and vegetable sticks
Full fat hummus, with lots of cucumber, celery and peppers sliced into sticks. NOTE: Carrots are a higher carb vegetable and some do not tolerate them well.
Spanish Frittata with halloumi and salad
Slice the halloumi into 1cm thick slices and heat in a pan with a drizzle of olive oil. Cook until golden on one side, then flip to cook the other side. Serve a slice of frittata warm with slices of halloumi and a mixed green and avocado salad. Add full-fat mayonnaise if you like it. Leftover frittata can be eaten cold the following day.
Peanut butter and Granny smith
Slice a Granny smith apple into pieces and dunk into crunchy peanut butter (look for peanut butter with less than 7g total carbohydrate per 100g)
Spaghetti bolognese or Mince and Potato Bake
If you make the bolognese and have some leftover, why not try out my Mince and Potato Bake, here’s the recipe if you’d like to give it a try!
Optional Dessert ‘snack’ – after testing post meal blood sugar levels. Omit this snack if you are not hungry
Scottish oatcakes x 3 and cheese
Check out the full recipe index for more recipes & ideas
The Silver Membership 7-day Meal Plans
I created Gestational Diabetes UK as a GD Mum, for other Mums. I’m dedicated to providing information on gestational diabetes, from diagnosis through to birth and beyond.
I do not show any ads on my website, or have any annoying pop-ups. There are no affiliate links and no financial gain for any products that are mentioned within the content. All links shown are purely for information purposes.
GD UK does not sell any physical products, instead, it is funded by people via an optional membership to the website for additional recipes and meal plans.
By offering a Bronze & Silver membership, it has meant that the Gestational Diabetes UK website can remain free for all to use and so that I can continue to update with more information and support as time goes on.
If you are interested in my optional membership to help fund the Gestational Diabetes UK website and my work involved, please click on the link below.
Thanks, Jo (Founder and Author of Gestational Diabetes UK)