Gestational Diabetes Shopping List + 1-Day Meal Plan (Fall-Inspired)

Managing gestational diabetes doesn’t mean giving up delicious food—it just means making smart, balanced choices. This gestational diabetes shopping list and meal plan includes easy, blood sugar–friendly meals for a full day, along with exactly what to buy.

Important Note

This meal plan is 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. Feel free to swap ingredients within similar categories (e.g., swapping strawberries for raspberries, cucumbers for bell peppers, etc.)

Breakfast (≤30g Carbs)

Pumpkin Spice Chia Seed Pudding

  • 3 tbsp chia seeds

  • 1 cup unsweetened almond milk

  • 2-3 tbsp pumpkin puree

  • Dash of pumpkin pie spice

  • Low-carb sweetener (optional)

  • 1 tbsp whipped cream (optional topping)

  • Sprinkle of cinnamon

  • Crushed pecans for topping

🛒 Buy: Chia seeds, unsweetened almond milk, pumpkin puree, pumpkin pie spice, sweetener (optional), whipped cream (optional), cinnamon, pecans

🔹 Why it works: Fiber and healthy fats from chia seeds slow digestion, while pumpkin adds seasonal flavor without spiking blood sugar.

Morning Snack (~15g Carbs)

Apple Slices with Almond Butter

  • 1 small apple, sliced

  • 1 tbsp almond butter

  • Sprinkle of cinnamon

🛒 Buy: Apple, almond butter, cinnamon

🔹 Why it works: Combines fiber, protein, and healthy fats for stable energy and satiety.

Lunch (~45g Carbs)

Chicken, Farro & Pumpkin Bowl

  • 3 oz grilled chicken breast

  • ½ cup cooked farro

  • ½ cup roasted pumpkin or sweet potato cubes

  • 1 cup spinach

  • 1 cup cherry tomatoes

  • 1 tsp olive oil for roasting

  • Pinch of rosemary or thyme, onion powder, garlic powder

  • 2 tbsp mixed seeds for topping

🛒 Buy: Chicken breast, farro, pumpkin or sweet potato, spinach, cherry tomatoes, olive oil, rosemary or thyme, onion powder, garlic powder, mixed seeds

🔹 Why it works: Farro provides slow-digesting carbs, chicken adds lean protein, and seasonal veggies keep it hearty and flavorful.

Afternoon Snack (~15g Carbs)

Turkey Cranberry Roll-Ups with Crackers

  • 3 slices deli turkey (reheated)

  • 1-2 tbsp cream cheese

  • 1-2 tsp (sugar-free) cranberry sauce

  • Few spinach leaves

  • 4-5 whole-grain crackers

🛒 Buy: Deli turkey, cream cheese, (sugar-free) cranberry sauce, spinach, whole-grain crackers

🔹 Why it works: A festive, high-protein snack that keeps carbs in check and cravings satisfied.

Dinner (~45g Carbs)

Baked Cod with Roasted Cauliflower, Carrots & Pumpkin

  • 3 oz cod fillet

  • 1 cup cauliflower florets

  • 1 cup carrots, sliced

  • 1 cup pumpkin or sweet potato, cubed

  • ½ tbsp olive oil for roasting

  • Herbs, garlic and lemon for flavor

  • 1-2 tbsp pesto for drizzle

🛒 Buy: Cod fillet, cauliflower, carrots, pumpkin, olive oil, lemon, herbs, garlic, pesto

🔹 Why it works: Lean protein paired with non-starchy and moderate-carb veggies for a nutrient-packed meal.

Bedtime Snack (Varies by Need)

There’s no one “right” bedtime snack for everyone—it depends on your body’s individual needs. Some people do better with more carbs, others with more protein, and many need a balanced combination of the two to keep blood sugars stable overnight. Check out our full guide on bedtime snacks here.

Here are some fall-inspired options:

Protein-Centered

  • Deviled eggs with crushed walnuts (and a sprinkle of paprika)

  • Pumpkin Spice Protein Shake
    1 scoop vanilla protein powder
    1 cup unsweetened almond milk
    1-2 tbsp pumpkin puree
    Dash of cinnamon + pumpkin spice

    Ice

More Carbs

  • 3 cups pumpkin-spiced popcorn with a string cheese

  • 2 rice cakes with ricotta, pumpkin puree & sprinkle of cinnamon

Balanced Combo

  • Mini Apple & Cheese Plate
    ½ small apple (thin slices)
    1 oz sharp cheddar
    4–5 whole-grain crackers

  • Pumpkin Greek Yogurt Bowl
    ½ cup plain Greek yogurt
    2 tbsp pumpkin puree
    Dash of pumpkin spice + cinnamon
    Crushed pecans
    1–2 tsp (sugar-free) maple syrup (optional, adjust for carbs)

Final Tips

  • Always prioritize fiber and protein first at meals to slow carb absorption.

  • Drink plenty of water throughout the day.

  • Stay active after meals.

  • Adjust portion sizes based on your individual blood sugar responses.

Since every body reacts differently, it’s essential to monitor how meals affect you. If something doesn’t work well, adjust accordingly while staying within the guidelines provided by your healthcare team.

By following a well-balanced gestational diabetes meal plan, you can better manage your blood sugar while still enjoying delicious, satisfying food!