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 Nut Butter, Berries, and Nuts

  • 3 tbsp chia seeds

  • 1 cup unsweetened almond milk

  • 1 tbsp almond or peanut butter

  • ¼ cup mixed berries

  • 1 tbsp mixed nuts (walnuts, almonds)

🛒 Buy: Chia seeds, unsweetened almond milk, almond/peanut butter, mixed berries, mixed nuts
🔹 Why it works: Chia seeds provide fiber, healthy fats, and protein to keep blood sugar in check.

Morning 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.

Lunch (~45g Carbs)

Chickpea Salad with Avocado and Mixed Seeds

  • ½ cup cooked chickpeas

  • ½ avocado, diced

  • ½ bell pepper

  • ½ tomato

  • 1 cup mixed greens

  • handful of herbs (e.g. parsley, dill, mint)

  • 1 tbsp pumpkin, sunflower, and hemp seeds

  • 1 tbsp olive oil + lemon dressing

🛒 Buy: Chickpeas, avocado, bell pepper, tomato, mixed greens, herbs, pumpkin seeds, sunflower seeds, hemp seeds, olive oil, lemon
🔹 Why it works: Chickpeas and seeds provide protein, while avocado and olive oil offer healthy fats for balanced blood sugar.

Afternoon Snack (~15g Carbs)

Mini Snack Box with Cheese and Nuts

  • 1 oz cheese

  • 1 small handful mixed nuts (almonds, walnuts)

🛒 Buy: Cheese, mixed nuts
🔹 Why it works: Protein from cheese and healthy fats from nuts help keep blood sugar stable.

Dinner (~45g Carbs)

Eggplant and Lentil Curry with Cauliflower Rice

  • ½ cup cooked lentils

  • 1 cup eggplant, diced

  • ½ cup zucchini, diced

  • ½ cup spinach

  • ½ cup tomato, diced

  • 1 cup cauliflower rice

  • 1 tbsp olive oil for cooking

  • 1 tsp curry powder

  • 1 tsp ground cumin

  • ½ cup coconut milk: 2–3 grams total carbs

  • ½ cup vegetable broth: 1 gram carbs

🛒 Buy: Lentils, eggplant, zucchini. spinach, tomato, cauliflower, olive oil, curry powder, ground cumin, coconut milk, vegetable broth
🔹 Why it works: Lentils provide protein, while the eggplant and cauliflower rice are low-glycemic and nutrient-rich.

Bedtime Snack (~15g Carbs)

Celery Sticks with Peanut Butter and Hemp Seeds

  • 3 celery stalks

  • 1 tbsp peanut butter

  • 1 tbsp hemp seeds

🛒 Buy: Celery, peanut butter, hemp seeds
🔹 Why it works: The fiber in celery and protein/fat in peanut butter and hemp seeds 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!