Fall is here—and if you’re anything like me (hi, Julija here—HIgedi founders), you’re craving pumpkin spice everything, warm comfort foods, and maybe a slice of apple pie. But when you’re managing gestational diabetes, all those cozy fall flavors can feel off-limits. I’m here to tell you: they’re not.
The key? Balance—pairing carbs with protein and healthy fats, choosing high-fiber options, and keeping portions in check. With the right swaps and smart planning, you can enjoy all the fall vibes without the blood sugar spikes.
That’s exactly why I created this 7-day fall-inspired meal plan. It’s:
✔ Blood sugar-friendly (around 30g carbs for breakfast, 45g for lunch/dinner)
✔ Packed with seasonal flavors you love
✔ Includes flexible snacks and desserts (because life needs a little sweetness!)
✔ Store-bought snack ideas for convenience
✔ Easy to customize for your unique needs
So grab your favorite sweater, make a cozy cup of tea, and let’s dive in!
Each day includes breakfast, lunch, dinner, snacks, and bedtime snack options (with variations for protein-based, carb-focused, and balanced). Full ingredient and shopping lists will be linked at the end of each day.
Breakfast: Pumpkin Spice Chia Seed Pudding
Morning Snack: Apple Slices with Almond Butter
Lunch: Chicken, Farro & Roasted Pumpkin Bowl
Afternoon Snack: Turkey Cranberry Roll-Ups
Dinner: Baked Cod with Roasted Cauliflower, Carrots & Pumpkin
Bedtime Snack: Scroll down for details
Click here for full Day 1 recipes & shopping list
Breakfast: Sweet Potato & Egg Breakfast Plate
Morning Snack: Cottage Cheese with Pumpkin Seeds, Cranberries & Cinnamon
Lunch: Kale & Roasted Butternut Squash Salad with Grilled Chicken
Afternoon Snack: Apple Pie Yogurt Bark
Dinner: Roasted Turkey with Cheesy Cauliflower Mash & Sugar-Free Cranberry Sauce
Bedtime Snack: Scroll down for details
Click here for full Day 2 recipes & shopping list
Breakfast: Almond Flour Pumpkin Spice Pancakes with Greek Yogurt
Morning Snack: Pumpkin Spiced Roasted Chickpeas
Lunch: Turkey Chili Bowl
Afternoon Snack: Baked Sweet Potato with Cottage Cheese & Cinnamon
Dinner: Beef & Veggie Skillet with Sweet Potato Mash
Bedtime Snack: Scroll down for details
Click here for full Day 3 recipes & shopping list
Breakfast: Apple Cinnamon Protein Overnight Oats
Morning Snack: Celery Sticks with Peanut Butter
Lunch: Autumn Chicken Quesadilla with Roasted Peppers
Afternoon Snack: Mini Turkey Meatballs with Cranberry Dipping Sauce
Dinner: Herb-Crusted Salmon with Sweet Potato Casserole
Bedtime Snack: Scroll down for details
Click here for full Day 4 recipes & shopping list
Breakfast: Cinnamon Apple Chia Pudding
Morning Snack: Cranberry-Almond Energy Bites
Lunch: Turkey or Chicken Veggie Wrap with Side Salad
Afternoon Snack: Pear Slices with Ricotta & Pumpkin Spice
Dinner: Turkey & Sweet Potato Bowl
Bedtime Snack: Scroll down for details
Click here for full Day 5 recipes & shopping list
Breakfast: Pumpkin Spice Scrambled Eggs with Toast & Sautéed Spinach
Morning Snack: Chia Pudding Cup with Almond Butter
Lunch: Pumpkin Spice Chicken Wings with Green Bean Casserole
Afternoon Snack: Warm Cinnamon Apple Yogurt Bowl with Almond Butter Drizzle
Dinner: Balsamic Chicken with Roasted Veggies & Sweet Potato
Bedtime Snack: Scroll down for details
Click here for full Day 6 recipes & shopping list
Breakfast: Pumpkin Spice Greek Yogurt Parfait
Morning Snack: Cinnamon Spiced Roasted Chickpeas
Lunch: Harvest Chicken Salad
Afternoon Snack: Cottage Cheese with Cinnamon & Pumpkin Puree
Dinner: Stuffed Bell Peppers with Ground Turkey & Brown Rice or Quinoa
Bedtime Snack: Scroll down for details
Click here for full Day 7 recipes & shopping list
Let’s talk bedtime snacks! Here’s the truth: there’s no single “right” option for everyone. Some moms need more protein, others a few extra carbs, and some do best with a balanced mix. It’s all about finding what helps keep your fasting numbers in range. Check out our full guide on bedtime snacks here.
Here are some fall-inspired ideas you can rotate:
PROTEIN-CENTERED
Deviled eggs with crushed walnuts and paprika
Pumpkin Spice Protein Shake (½ scoop vanilla protein powder + ½ cup almond milk + 1 tbsp pumpkin puree + cinnamon & pumpkin spice)
MORE CARBS
3 cups pumpkin-spiced popcorn + 1 string cheese
2 rice cakes with ricotta, pumpkin puree & cinnamon
BALANCED COMBO
Mini Apple & Cheese Plate (½ small apple + 1 oz sharp cheddar + 4–5 whole-grain crackers)
Pumpkin Greek Yogurt Bowl (½ cup Greek yogurt + 2 tbsp pumpkin puree + cinnamon + crushed pecans + optional drizzle sugar-free syrup)
Because cozy fall evenings deserve something sweet! These desserts are lower in carbs, higher in fiber, and full of flavor.
Ingredients:
4 large apples (Granny Smith), peeled and sliced
¼ cup almond flour
½ cup rolled oats
¼ cup chopped walnuts or pecans
¼ cup low-carb sweetener (for example, Lakanto monk fruit sweetener with allulose)
1 tsp cinnamon
¼ tsp nutmeg
Pinch of salt
2 tbsp butter, melted
Instructions:
Preheat oven to 375°F (190°C).
Arrange apples in a baking dish.
In a bowl, mix almond flour, oats, nuts, sweetener, cinnamon, nutmeg, and salt. Stir in melted butter.
Sprinkle topping over apples and bake 30–40 mins until golden and bubbly.
Ingredients:
2 cups almond flour
1/4 cup chopped almonds (or more if you like!)
2 large eggs
1/2 cup low-carb sweetener (for example, Lakanto monk fruit sweetener with allulose)
1 tsp baking powder
2 tsp pumpkin spice (or adjust to taste)
1/2 tsp vanilla extract
Pinch of salt
1-2 tbsp melted butter for added richness (optional)
Instructions:
Preheat Oven: Set your oven to 325°F (160°C). Line a baking sheet with parchment paper.
Mix Dry Ingredients: In a medium bowl, combine almond flour, baking powder, pumpkin spice, chopped almonds, and salt.
Whisk Wet Ingredients: In a separate bowl, whisk the eggs, sweetener, and vanilla extract until well combined. If using, add the melted coconut oil or butter here.
Combine and Form Dough: Add the wet ingredients to the dry ingredients and mix until a thick dough forms. You may need to knead it gently by hand.
Shape Biscotti Log: Transfer the dough onto the parchment-lined baking sheet and form it into a log about 10 inches long and 3-4 inches wide. Flatten the top slightly.
First Bake: Bake for 25-30 minutes, or until the log is golden brown and firm to the touch. Remove from the oven and let it cool for about 10 minutes.
Slice into Biscotti: Once cooled, use a serrated knife to carefully slice the log into 1/2-inch thick biscotti.
Second Bake: Place the biscotti slices back on the baking sheet, cut side down. Bake for an additional 10-15 minutes on each side, or until they reach your desired level of crispness.
Cool and Enjoy: Let the biscotti cool on a wire rack before enjoying. They’ll continue to harden as they cool.
Ingredients:
Crust (optional):
1 ½ cups almond flour
2 tbsp melted butter
1 tbsp low-carb sweetener (for example, Lakanto monk fruit sweetener with allulose)
½ tsp ground cinnamon
¼ tsp salt
Filling:
16 oz (2 cups) cream cheese, softened (room temperature)
1 cup pumpkin puree (unsweetened)
2 large eggs
½ cup low-carb sweetener
1 tsp vanilla extract
1 tsp ground cinnamon
½ tsp ground nutmeg
½ tsp ground ginger
¼ tsp ground cloves
Pinch of salt
½ cup heavy cream (or coconut cream for dairy-free)
Instructions:
Preheat Oven: Preheat your oven to 325°F (165°C).
Prepare the Crust (optional): In a medium bowl, mix almond flour, melted butter, sweetener of your choice, cinnamon, and salt. Stir until combined. Press the mixture into the bottom of a greased 9-inch springform pan, making sure it's even. Bake the crust for 8-10 minutes, then remove from the oven and set aside to cool.
Prepare the Filling: In a large bowl, beat the cream cheese until smooth. Add the pumpkin puree, sweetener of your choice, vanilla extract, cinnamon, nutmeg, ginger, cloves, and salt. Beat until well combined. Add the eggs, one at a time, mixing well after each addition. Slowly add the heavy cream, mixing until smooth and creamy.
Assemble the Cheesecake: Pour the filling mixture (over the cooled crust if using) in the springform pan. Smooth the top with a spatula.
Bake the Cheesecake: Bake at 325°F for 50-60 minutes, or until the edges are set and the center is slightly jiggly. Turn off the oven, crack the oven door slightly, and let the cheesecake cool inside for 1 hour to prevent cracking.
Chill: After the cheesecake has cooled, refrigerate it for at least 4 hours, or overnight, to allow it to fully set.
Serve: Once chilled, remove from the springform pan and transfer to a serving plate. Optionally, top with whipped cream or a sprinkle of cinnamon for extra flavor.
Because let’s be real—you won’t always have time to bake! Here are some go-to GD-friendly finds:
Premier Protein Pumpkin Spice Shake – 30g protein, 3g carbs per shake. Perfect as a quick breakfast or snack.
Atkins Pumpkin Spice Latte – 15g protein, 6g carbs for a warm, seasonal sip.
Nutpods Pumpkin Spice Creamer – 0g carbs per tablespoon for your morning coffee.
International Delight Zero Sugar Pumpkin Pie Spice Creamer – 1g carbs per tablespoon, creamy and sweet without the sugar.
Siggi's Pumpkin & Spice Yogurt – 15g protein, 14g carbs per serving. Great paired with nuts for balance.
Jordan's Skinny Syrups Sugar-Free Pumpkin Spice – 0g carbs, perfect for coffee or tea.
Twinings Pumpkin Spice Chai Tea – 0g carbs per serving (just avoid adding sugar).
Truvani Vegan Pea Protein Powder, Pumpkin Spice – 20g protein, 4g carbs per scoop.
Rip Van Pumpkin Spice Keto Wafer Cookies – 1g protein, 10g carbs per wafer for a crunchy treat.
SkinnyDipped Pumpkin Spice Almonds –4g protein, 12g carbs per serving.
SuperSeedz Dry Roasted Pumpkin Seeds - Cinnamon & Sugar – 7g protein, 5g carbs per serving. Perfect for snacking on the go.
KIND THINS Chocolate Pumpkin Spice with Almonds & Peanuts – 2g protein, 10g carbs per bar.
KIND Zero Added Sugar Keto Granola, Apple Cinnamon Nut –5g protein, 10g carbs per serving. Perfect for topping.
Tip: Always pair snacks with protein or fat for better blood sugar control. Check nutrition label for up to date nutrition facts.
Fall is all about warmth, spice, and comfort—but you can absolutely enjoy these seasonal flavors while staying within your GD-friendly plan! Here are some cozy ideas to make your week even better:
Pumpkin-Spiced Coffee or Latte
Skip the sugar and go for sugar-free pumpkin spice syrup or pumpkin spice creamer. Add cinnamon on top for extra flavor without carbs.
Warm Herbal Tea + Almond Flour Biscotti
Pair a cup of pumpkin spice chai tea with a slice of almond flour biscotti (see the recipe above) for a crunchy, satisfying afternoon moment.
Roasted Pumpkin Seeds with Cinnamon
A salty-sweet snack that’s full of healthy fats and fiber. Toss pumpkin seeds in olive oil, cinnamon, and a pinch of monk fruit sweetener before roasting.
Baked Apple with Cinnamon & Nut Butter
Slice an apple, sprinkle cinnamon, and bake until soft. Add a drizzle of almond butter for healthy fats and flavor.
Homemade Pumpkin Protein Shake
Blend unsweetened almond milk, vanilla protein powder, a spoonful of pumpkin puree, ice (optional), and a pinch of pumpkin spice for a creamy, festive drink. If desired, add a splash of heavy cream or garnish with a dollop of whipped cream.
Gestational diabetes during the holidays can feel overwhelming—but I promise, you can still enjoy the season. This meal plan gives you structure, flavor, and flexibility. Check your numbers, listen to your body, and swap meals around as needed.
Important note
These meal plans are only for guidance—every person tolerates food differently. When trying new foods and meals, always check your blood sugars to ensure your body responds well. Prioritize your doctor's guidelines and follow the carbohydrate recommendations provided by them.
1. Can I still enjoy pumpkin and apple flavors with gestational diabetes?
Yes! Pumpkin and apples can fit perfectly into your gestational diabetes plan when portioned correctly and paired with protein and healthy fats. For example, enjoy a small apple with cheese or a pumpkin protein shake.
2. How many carbs should I aim for gestational diabetes-friendly meals and snacks?
Most plans suggest around 30g for breakfast, 45-60g for lunch and dinner, and 15g for snacks, but always follow your provider’s recommendations.
3. What about desserts—are they safe?
Absolutely, but moderation and balance are the key! We included apple crumble, almond flour biscotti, and pumpkin cheesecake recipes, all made lower in carbs using almond flour and low-carb sweeteners like monk fruit with allulose. They’re great options for a fall treat that are less likely to spike your blood sugar compared to traditional versions.
4. Can I drink a pumpkin spice latte?
Yes—with a few swaps! Use unsweetened almond milk, sugar-free pumpkin spice syrup, or Nutpods Pumpkin Spice Creamer. Regular lattes are often loaded with carbs, so these swaps make a big difference.
5. Do I need to avoid all carbs in fall treats?
No—carbs are important for you and your baby. The key is choosing complex carbs, portioning correctly, and pairing them with protein and/or fat. For example, enjoy a small serving of roasted sweet potato alongside protein and veggies instead of a big sugary dessert alone.
6. Can I eat store-bought seasonal snacks?
Yes, but read labels carefully. We shared a list of GD-friendly store-bought fall snacks like Premier Protein Pumpkin Spice Shake, Siggi’s Pumpkin Yogurt, and Rip Van Pumpkin Spice Keto Wafers (see above). These make it easy to enjoy the flavors of fall without a blood sugar spike.
7. How do I handle family gatherings?
Bring your own GD-friendly dessert or side, and focus on protein first.
8. Can I swap meals (listed above) between days?
Absolutely! These are guidelines, not rules. Flexibility is key.
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