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 Greek Yogurt Parfait

  • 1 cup plain Greek yogurt

  • 2 tbsp pumpkin puree

  • ½ tsp pumpkin pie spice

  • 2 tbsp chopped pecans

  • 1 tsp low-carb sweetener (optional)

🛒 Buy: Greek yogurt, pumpkin puree, pumpkin spice, pecans, sweetener (optional)

🔹 Why it works: A festive, high-protein breakfast with a touch of healthy fats and a seasonal flavor twist.

Morning Snack (~15g Carbs)

Cinnamon Spiced Roasted Chickpeas

  • 1/3 cup roasted chickpeas

  • Sprinkle of cinnamon

  • Pinch of salt

🛒 Buy: Chickpeas, cinnamon, salt

🔹 Why it works: A crunchy, high-fiber snack with plant-based protein and warm seasonal flavors.

Lunch (~45g Carbs)

Harvest Chicken Salad

  • 3 oz grilled chicken breast

  • 2 cups mixed greens

  • 1 small roasted sweet potato

  • 2 tbsp chopped pecans

  • 2 tbsp mixed seeds

  • 2 tbsp crumbled feta (pasteurized)

  • 2 tbsp vinaigrette

🛒 Buy: Chicken breast, mixed greens, sweet potato, pecans, mixed seeds, feta cheese (pasteurized), vinaigrette

🔹 Why it works: Sweet potato provides complex carbs, while chicken and nuts deliver protein and healthy fats to keep you satisfied.

Afternoon Snack (~15g Carbs)

Cottage Cheese with Cinnamon & Pumpkin Puree

  • ½ cup cottage cheese

  • 2 tbsp pumpkin puree

  • Dash of cinnamon

  • 1 tbsp almond butter

  • 2 tbsp pumpkin seeds

🛒 Buy: Cottage cheese, pumpkin puree, almond butter, pumpkin seeds, cinnamon

🔹 Why it works: Cottage cheese offers slow-digesting protein, while pumpkin adds a touch of carbs and fiber for balance.

Dinner (~45g Carbs)

Stuffed Bell Peppers with Ground Turkey & Brown Rice or Quinoa

  • 2 bell peppers, halved and roasted

  • 4 oz ground turkey

  • ½ onion

  • 2 garlic cloves

  • ½ cup cooked brown rice or quinoa

  • ¼ cup shredded cheese

  • Tomato sauce (no added sugar)

  • Spices for seasoning

🛒 Buy: Bell peppers, ground turkey, onion, garlic, brown rice or quinoa, shredded cheese, tomato sauce (no added sugar), spices

🔹 Why it works: Brown rice or quinoa provides complex carbs, while protein-rich turkey and fiber-filled peppers create a balanced plate.

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!