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 Scrambled Eggs with Toast & Sautéed Spinach

  • 2 large eggs, scrambled

  • 2 tbsp pumpkin puree

  • 1 tsp cinnamon + pinch of nutmeg

  • 1 tsp olive oil or butter (for cooking eggs)

  • 1 slice whole wheat or low-carb toast

  • 2 cups of spinach, sautéed

🛒 Buy: Eggs, pumpkin puree, cinnamon, nutmeg, olive oil or butter, whole-wheat or low-carb bread, spinach

🔹 Why it works: High-protein eggs and fiber-rich spinach and toast provide lasting energy and satiety.

Morning Snack (~15g Carbs)

Chia Pudding Cup

  • 2 tbsp chia seeds

  • ½ cup (+1 tbsp) unsweetened almond milk

  • Dash of cinnamon

  • 1 tsp almond butter drizzle

🛒 Buy: Chia seeds, almond milk, cinnamon, almond butter

🔹 Why it works: A fiber-packed snack with a little healthy fat, helping to prevent blood sugar spikes and keep you satisfied.

Lunch (~45g Carbs)

Pumpkin Spice Chicken Wings with Green Bean & Mushroom Casserole

  • 4–5 baked chicken wings (skin on or off)

  • 1 cup green beans

  • 1 cup mushrooms

  • 1 onion

  • 2 garlic gloves

  • Parmesan cheese

  • Chicken broth

  • 1 small baked sweet potato

  • Pumpkin spice for seasoning wings

For the exact recipe and instructions for Green Bean & Mushroom Casserole click here

🛒 Buy: Chicken wings, green beans, mushrooms, onion, garlic, Parmesan, chicken broth, sweet potato, pumpkin spice

🔹 Why it works: This combines a festive, savory flavor with a balance of protein, fat, and carbs from the sweet potato and green bean side.

Afternoon Snack (~15g Carbs)

Warm Cinnamon Apple Yogurt Bowl

  • ½ small apple, diced and warmed with cinnamon

  • ½ cup plain Greek yogurt

  • 1 tsp almond butter drizzle

🛒 Buy: Apple, Greek yogurt, cinnamon, almond butter

🔹 Why it works: A cozy fall-inspired snack combining fiber-rich apple with protein from yogurt for stable blood sugar.

Dinner (~45g Carbs)

Balsamic Chicken with Roasted Veggies & Sweet Potato

  • 3 oz grilled chicken

  • 1 cup roasted Brussels sprouts

  • 1 cup roasted aubergine

  • ½ cup roasted sweet potato cubes

  • 1-2 tsp balsamic glaze

  • Spices for roasting (paprika, cumin, coriander)

🛒 Buy: Chicken breast, Brussels sprouts, aubergine, sweet potato, balsamic glaze, spices (paprika, cumin, coriander)

🔹 Why it works: Lean protein paired with high-fiber vegetables and controlled carbs from sweet potatoes makes this meal satisfying and blood sugar-friendly.

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!