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)
Scrambled Eggs with Avocado & Whole-Grain Toast
3 eggs, scrambled in butter or olive oil
½ avocado, sliced
1 slice whole-grain bread, toasted
Handful of arugula & cherry tomatoes on the side
🛒 Buy: Eggs, avocado, whole-grain bread, butter/olive oil, arugula, cherry tomatoes
🔹 Why it works: Protein from eggs, healthy fats from avocado, and fiber from whole-grain bread help keep blood sugar steady.
Morning Snack (~15g Carbs)
Apple Slices with Peanut Butter
1 small apple, sliced
1 tbsp natural peanut butter
🛒 Buy: Apple, natural peanut butter
🔹 Why it works: The fiber in the apple and protein in the peanut butter slow glucose absorption.
Lunch (~45g Carbs)
Grilled Chicken Salad with Quinoa & Olive Oil Dressing
4 oz grilled chicken breast
1 cup mixed greens
¾ cup cooked quinoa
1 tbsp olive oil + lemon juice dressing
1 cucumber, sliced
1 cup cherry tomatoes, halved
🛒 Buy: Chicken breast, mixed greens, quinoa, olive oil, lemon, cucumbers, cherry tomatoes
🔹 Why it works: Lean protein, fiber, and complex carbs for a steady energy release.
Afternoon Snack (~15g Carbs)
Cheese & Popcorn
1 oz cheese (slices or sticks)
3 cups plain air-popped popcorn
🛒 Buy: Cheese slices or sticks, plain popcorn
🔹 Why it works: The combination of fat and protein in cheese helps balance the carbs in popcorn.
Dinner (~45g Carbs)
Baked Salmon with Roasted Broccoli & Mashed Potatoes
4 oz salmon fillet, baked with olive oil and lemon
2 cups roasted broccoli, seasoned with salt & pepper
½-¾ cup mashed potatoes (with butter and heavy cream or milk)
🛒 Buy: Salmon fillet, olive oil, lemon, broccoli, potatoes, butter, heavy cream or milk
🔹 Why it works: Omega-3s from salmon, fiber from broccoli, and controlled carbs from potatoes create a balanced meal.
Bedtime Snack (~15g Carbs)
Greek Yogurt with Walnuts & Cinnamon
½ cup plain Greek yogurt
2 tbsp walnuts, chopped
Sprinkle of cinnamon
🛒 Buy: Plain Greek yogurt, walnuts, cinnamon
🔹 Why it works: Protein and fat from yogurt and walnuts help prevent overnight glucose spikes.
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!