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)

DIY Protein Shake with Avocado, Raspberries & Cottage Cheese

  • ½ avocado

  • ½ cup raspberries

  • ½ cup cottage cheese

  • 1 cup unsweetened almond milk

  • 1-2 tsp chia seeds

  • 1 scoop vanilla protein powder (optional)

🛒 Buy: Avocado, raspberries, cottage cheese, unsweetened almond milk, chia seeds, vanilla protein powder (optional)

🔹 Why it works: This shake is packed with protein from cottage cheese and protein powder, while fiber from avocado, raspberries, and chia seeds helps keep blood sugar stable.

Morning Snack (~15g Carbs)

Greek Yogurt with Chia Seeds & Peach Chunks

  • ½ cup plain Greek yogurt

  • 1-2 tsp chia seeds

  • ½ small peach, diced

🛒 Buy: Greek yogurt, chia seeds, peach

🔹 Why it works: The protein in Greek yogurt helps balance blood sugar, while the peach provides a naturally sweet but controlled carb source.

Lunch (~45g Carbs)

Stuffed Bell Peppers with Quinoa & Ground Turkey

  • 2 small bell peppers

  • ½ cup cooked quinoa

  • 4 oz lean ground turkey

  • 1 cup diced tomatoes

  • 4 tbsp shredded cheese

🛒 Buy: Bell peppers, lean ground turkey, quinoa, diced tomatoes, cheese

🔹 Why it works: Lean protein from turkey, fiber from bell peppers, and slow-digesting carbs from quinoa make this a satisfying and balanced meal.

Afternoon Snack (~15g Carbs)

Roasted Chickpeas

  • ⅓ cup canned chickpeas (rinsed and drained)

  • 1 tbsp olive oil

  • Sea salt, paprika, or seasoning of choice

🛒 Buy: Canned chickpeas, olive oil, sea salt, paprika, or seasoning of choice

🔹 Why it works: Chickpeas are a great source of protein and fiber, which help slow carb absorption and keep you full.

Dinner (~45g Carbs)

Turkey Meatballs with Zucchini Noodles & Marinara Sauce

  • 4 oz lean ground turkey

  • 1 egg (for binding)

  • ½ cup onion, finely chopped

  • 2 cloves of garlic

  • 1-2 medium zucchinis (spiralized into noodles)

  • 1½ cup marinara sauce

  • 2 tbsp Parmesan cheese

🛒 Buy: Lean ground turkey, onion, garlic, seasoning, egg, zucchini (for noodles), marinara sauce, Parmesan cheese

🔹 Why it works: High-protein turkey meatballs, fiber-rich zucchini noodles, and controlled-carb marinara sauce create a balanced meal without spiking blood sugar.

Bedtime Snack (~15g Carbs)

Cottage Cheese with Strawberries & Peanut Butter

  • ½ cup cottage cheese

  • ½ cup strawberries, sliced

  • 1 tbsp peanut butter

🛒 Buy: Cottage cheese, strawberries, peanut butter

🔹 Why it works: The protein and fat in cottage cheese and peanut butter help prevent overnight glucose spikes while keeping you full.

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!