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 Spinach & Cheese
Serve with one slice of whole-grain or seeded toast.
3 eggs
½ cup spinach, sautéed
1 oz cheese (cheddar, mozzarella, or your choice)
1 slice whole-grain or seeded toast
1 tsp olive oil (for sautéing spinach)
1 tbsp cream cheese or butter for toast (optional)
🛒 Buy: Eggs, Greek yogurt or milk, spinach, cheese, olive oil, whole-grain or seeded bread, cream cheese/butter for toast (optional)
🔹 Why it works: Eggs provide high-quality protein, spinach adds fiber and micronutrients, and cheese adds healthy fats and flavor. The whole-grain toast gives a slow-digesting carb for sustained energy.
Morning Snack (~15g Carbs)
Greek Yogurt with Berries
½ cup plain Greek yogurt
½ cup mixed berries (strawberries, blueberries, raspberries)
🛒 Buy: Plain Greek yogurt, mixed berries
🔹 Why it works: Greek yogurt offers protein to keep you full, while berries are rich in fiber and antioxidants, providing a satisfying and nutritious snack.
Lunch (~45g Carbs)
Grilled Chicken Salad with Avocado, Chickpeas & Olive Oil Dressing
4 oz grilled chicken breast
1 avocado, sliced
½ cup canned chickpeas, drained and rinsed
2 cups mixed greens (spinach, arugula, etc.)
1 small cucumber, sliced
½ cup cherry tomatoes, halved
2 tbsp olive oil (for dressing)
1 tbsp lemon juice
Fresh herbs (optional)
🛒 Buy: Chicken breast, mixed greens, avocado, canned chickpeas, olive oil, lemon, cucumbers, cherry tomatoes, herbs
🔹 Why it works: The grilled chicken provides lean protein, avocado and olive oil offer healthy fats, chickpeas add fiber, and the vegetables and lemon juice boost flavor and nutrients.
Afternoon Snack (~15g Carbs)
Cheese & Popcorn
1 oz cheese slices or sticks (cheddar, mozzarella, etc.)
3 cups plain popcorn (air-popped or lightly salted)
🛒 Buy: Cheese slices or sticks, plain popcorn
🔹 Why it works: Cheese provides protein and fat, while popcorn is a light, fiber-rich whole grain that satisfies your snack cravings.
Dinner (~45g Carbs)
Baked Salmon with Roasted Brussels Sprouts & Quinoa
4 oz baked salmon fillet
1-2 cups roasted Brussels sprouts (with olive oil and seasoning)
½ cup cooked quinoa
1 tsp lemon juice (for salmon)
🛒 Buy: Salmon fillets, Brussels sprouts, quinoa, olive oil, lemon
🔹 Why it works: Salmon is an excellent source of omega-3 fatty acids and protein. Brussels sprouts offer fiber and micronutrients, while quinoa provides a wholesome carb to balance the meal.
Bedtime Snack (~15g Carbs)
Cottage Cheese with Strawberries & Cinnamon
½ cup cottage cheese
1 cup strawberries, sliced
1 tsp cinnamon
🛒 Buy: Cottage cheese, strawberries, cinnamon
🔹 Why it works: Cottage cheese offers protein, while strawberries provide antioxidants and fiber. Cinnamon adds flavor and may help regulate 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!