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)

Breakfast Burrito with Scrambled Eggs, Cheese & Salsa

  • 2 eggs, scrambled in butter or olive oil

  • 1 whole wheat tortilla

  • 2-3 tbsp shredded cheese

  • 2-3 tbsp salsa

🛒 Buy: Whole wheat tortilla, eggs, shredded cheese, salsa, butter/olive oil

🔹 Why it works: The protein from eggs, fiber from the whole wheat tortilla, and healthy fats from cheese help keep blood sugar stable.

Morning Snack (~15g Carbs)

Cottage Cheese & Flaxseeds with Whole Grain Crackers

  • ½ cup cottage cheese

  • 1 tsp flaxseeds

  • 3-4 whole grain crackers

🛒 Buy: Cottage cheese, flaxseeds, whole grain crackers

🔹 Why it works: Cottage cheese provides protein, and the fiber from flaxseeds and whole grain crackers helps regulate digestion.

Lunch (~45g Carbs)

Shrimp Tacos on Corn Tortillas with Avocado-Lime Sauce

  • 2 small corn tortillas

  • 4 oz grilled shrimp

  • ½ cup shredded cabbage

  • ½ avocado, mashed with lime juice

  • 1-2 tbsp Greek yogurt

🛒 Buy: Corn tortillas, shrimp, shredded cabbage, avocado, lime, Greek yogurt

🔹 Why it works: Lean protein from shrimp, healthy fats from avocado, and fiber-rich corn tortillas create a balanced meal.

Afternoon Snack (~15g Carbs)

Boiled Egg & Grapes

  • 1 boiled egg

  • 10 grapes

🛒 Buy: Eggs, grapes

🔹 Why it works: The protein in the egg slows the absorption of natural sugars in grapes, keeping blood sugar stable.

Dinner (~45g Carbs)

Stuffed Sweet Potato with Chicken & Spinach

  • ½ medium baked sweet potato (20g carbs)

  • 4 oz shredded chicken

  • ½ cup sautéed spinach

  • ¼ avocado, diced

  • 1 tbsp toasted pumpkin seeds

  • 1 tbsp Greek yogurt drizzle

  • Fresh herbs garnish

🛒 Buy: Sweet potato, rotisseries chicken, spinach, avocado, pumpkin seeds, Greek yogurt, herbs (e.g. parsley, mint, dill)

🔹 Why it works: The slow-digesting carbs from sweet potato provide sustained energy, while chicken and Greek yogurt add protein for muscle recovery.

Bedtime Snack (~15g Carbs)

Rice Cake with Peanut Butter & Sliced Strawberries

  • 1 rice cake

  • 1 tbsp peanut butter

  • 2 sliced strawberries

🛒 Buy: Rice cakes, peanut butter, strawberries

🔹 Why it works: The combination of protein, fiber, and healthy fats helps prevent blood sugar dips overnight.

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!