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)

Apple Cinnamon Protein Overnight Oats

  • 1/3 cup rolled oats

  • ½ cup unsweetened almond milk

  • 1 scoop protein powder

  • ½ small apple, diced or grated

  • ½ tsp cinnamon

  • 1 tsp chia seeds

🛒 Buy: Rolled oats, almond milk, protein powder, apple, cinnamon, chia seeds

🔹 Why it works: Balanced carbs from oats, protein from yogurt or powder, fiber and flavor from apple and cinnamon.

Morning Snack (~15g Carbs)

Celery Sticks with Peanut Butter

  • 4–5 celery sticks

  • 2 tbsp natural peanut butter

🛒 Buy: Celery, peanut butter

🔹 Why it works: Combines fiber, protein, and healthy fats to keep you satisfied.

Lunch (~45g Carbs)

Autumn Chicken Quesadilla with Roasted Peppers

  • 1 low-carb or whole-grain tortilla

  • 1-2 tbsp hummus

  • 3 oz grilled chicken

  • ½ cup roasted bell peppers

  • ½ cup shredded cheese

  • ½ avocado, sliced on top

🛒 Buy: Low-carb or whole-grain tortilla, hummus, chicken, bell peppers, cheese, avocado

🔹 Why it works: Lean protein and veggies paired with controlled carbs and healthy fats from avocado for a balanced, comforting lunch.

Afternoon Snack (~15g Carbs)

Mini Turkey Meatballs with Cranberry Dipping Sauce & Crackers

  • 3–4 small turkey meatballs (ground turkey, onion, garlic, herbs)

  • 1–2 tsp (sugar-free) cranberry sauce for dipping

  • 4–5 whole-grain crackers

🛒 Buy: Ground turkey, onion, garlic, herbs, (sugar-free) cranberry sauce, whole-grain crackers

🔹 Why it works: High-protein, portable snack with a touch of sweetness that won’t spike blood sugar.

Dinner (~45g Carbs)

Herb-Crusted Salmon with Sweet Potato Casserole

  • 3 oz baked salmon

  • 1 cup mashed sweet potato with cinnamon

  • 1 cup roasted green beans

  • 2 tsp olive oil for roasting and baking

  • Herbs (thyme, rosemary) and lemon for seasoning

🛒 Buy: Salmon, sweet potato, butter, cream, cinnamon, green beans, olive oil, herbs, lemon

🔹 Why it works: Protein-rich fish, slow-digesting sweet potato carbs, and fiber from veggies create a balanced, fall-inspired dinner.

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 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!