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)

Chia Pudding with Mixed Berries & Chopped Almonds

  • 3 tbsp chia seeds

  • 1 cup unsweetened almond milk

  • ½ cup mixed berries (strawberries, blueberries, raspberries)

  • 2 tbsp chopped almonds

🛒 Buy: Chia seeds, unsweetened almond milk, cinnamon, mixed berries, chopped almonds

🔹 Why it works: The chia seeds provide fiber, which helps slow glucose absorption, while the protein from the almond milk and healthy fats from the almonds help stabilize blood sugar levels throughout the morning.

Morning Snack (~15g Carbs)

Handful of Walnuts with Berries

  • handful of walnuts

  • ½ cup mixed berries (strawberries, blueberries, raspberries)

🛒 Buy: Walnuts, mixed berries

🔹 Why it works: Walnuts provide healthy fats and protein, while the berries offer fiber and antioxidants, helping to keep blood sugar levels in check without causing spikes.

Lunch (~45g Carbs)

Chicken Quesadillas with a Side Salad

  • 4 oz grilled chicken breast

  • 2 low-carb tortillas

  • ½ cup cheese

  • 4 tbsp salsa

  • ½ avocado, smashed (with lemon juice)

  • 1 cup lettuce, chopped

  • 1 medium tomato, chopped

🛒 Buy: Grilled chicken breast, low-carb tortillas, cheese, salsa, avocado, lettuce, tomatoes, herbs, olive oil, lemon

🔹 Why it works: Lean protein from the chicken, fiber from the tortilla and vegetables, and healthy fats from the avocado help provide balanced nutrition that supports stable blood sugar.

Afternoon Snack (~15g Carbs)

Celery Sticks with Peanut Butter

  • 4 stalks of celery

  • 2 tbsp peanut butter

🛒 Buy: Celery, peanut butter

🔹 Why it works: Celery provides fiber while peanut butter offers healthy fats and protein, making this a satisfying snack that balances blood sugar and keeps hunger at bay.

Dinner (~45g Carbs)

Grilled Chicken with Roasted Broccoli & Quinoa

  • 4 oz grilled chicken breast

  • ½ cup cooked quinoa

  • 2 cups roasted broccoli

  • 2 tbsp olive oil

  • 2 garlic cloves

  • 1 lemon

🛒 Buy: Chicken breast, lemon, broccoli, olive oil, garlic, quinoa

🔹 Why it works: Grilled chicken offers lean protein, quinoa provides a complex carb source for steady energy, and broccoli adds fiber and micronutrients that support digestion and blood sugar control.

Bedtime Snack (~15g Carbs)

Greek Yogurt with Walnuts & Cinnamon

  • ½ cup plain Greek yogurt

  • 2 tbsp walnuts

  • Sprinkle of cinnamon

🛒 Buy: Plain Greek yogurt, walnuts, cinnamon

🔹 Why it works: Greek yogurt offers protein and probiotics, while walnuts provide healthy fats and fiber. The cinnamon adds a flavorful touch that can help manage blood sugar levels before bed.

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!