36 Low-Carb Gestational Diabetes Lunch Ideas (Just 20 Mins!)
Are you sick of the same old chicken or salad? Starving on a low-carb diet that just doesn’t satisfy? Looking for gestational diabetes lunch ideas that are quick to prep and easy to bring to work?
I totally get it! When I was pregnant, I was busy juggling my elder daughter in the mornings and constantly out and about in the afternoons.
I needed quick, easily-packed gestational diabetes lunch ideas to help manage my sugar levels without sacrificing flavor.
That’s why I’ve put together these amazing on-the-go lunch ideas that are not only delicious but also super easy to whip up. Within 20 minutes in fact.
Plus, these low-carb ideas cover everything for all picky eaters—from beef and pork to seafood, vegan dishes, and salads. No matter what you’re in the mood for, there’s something here to keep your meals interesting and satisfying.
Because you and your baby deserve the best nutrition!
Related: Complete 7-days gestational diabetes meal plan (comes with easy recipes and detailed grocery list in PDF printable)
Choosing the Right Lunch
What can I eat for lunch with gestational diabetes?
The American Diabetes Association recommends pregnant women get 1,800-2,000 calories a day, with at least 175g of carbs, 71g of protein, and 28g of fiber.
If you break it down for lunch, that’s 400-600 calories, 30-45g carbs, 20g protein, and at least 8g fiber.
Whut?! How to prep this in every meal? No problem!
Our on-the-go gestational diabetes lunch ideas are crafted to help you hit those goals as closely as possible.
In case you do not know, I have crafted quick and easy ideas for breakfast, dinner, desserts and even bedtime snacks too! Perfectly suitable for busy moms.
Now that you’ve got the macros down, it’s time to focus on quality, not just quantity. Here’s what you should prioritize in every low-carb meal to make it truly nutritious.
- Complex Carbohydrates: Stick to complex carbs like whole grains, oats, or sweet potatoes. These digest slowly, keeping your blood sugar in check.
- Lean Protein: Protein helps slow down the absorption of carbs, preventing spikes.
- Unsaturated Fats: Adding healthy fats like avocado, nuts, or olive oil can further stabilize blood sugar and keep you feeling full longer.
- Fiber: Fiber-rich foods like whole grains, fruits (low glycemic), and vegetables help improve digestion and control blood sugar.
- Hydration: Water or low-sugar beverages are essential for overall health and managing blood sugar.
Tips: Make sure to stick to portion size for sugar control and always go for low glycemic index foods.
Related: Low glycemic index food list up to +650 foods
Meal Prep Tips
Mornings can be a whirlwind. But I’ve learned that skipping meals isn’t an option.
Instead, I opt for quick and easy meal prep that fits into my busy routine:
- Have a weekly meal plan: Proper meal plan can take the guesswork out of your daily meal prep. Check out my 7-day meal plan all tailored for you.
- Prep the night before: Don’t leave it all for the morning rush. Dice veggies, marinate proteins, or even portion out snacks the night before.
- Batch cook on weekends: Grill up a batch of chicken, cook a pot of quinoa, or roast some veggies. Store them in the fridge for easy grab-and-go options during the week.
- Portion it out: Pre-portion your meals in containers so you can just grab them and pack. This also helps you stay on track with your macros.
- Keep it simple: Go for easy-to-assemble meals like wraps, grain bowls, or protein-packed salads.
- Double up recipes: Whenever you cook dinner, make an extra portion to pack for lunch the next day. Two birds, one stone.
30 Super Easy Gestational Diabetes Lunch Ideas
Chicken
1. Grilled Chicken Burrito Bowl with Black Beans
Grill 4 oz chicken breast for 5-6 minutes per side and slice. In a bowl, combine ½ cup cooked black beans, ½ cup cooked brown rice, ¼ cup shredded lettuce, and 2 tbsp salsa. Top with 1 tbsp Greek yogurt and the sliced chicken.
Macros: Calories: 550, Carbs: 45g, Protein: 32g, Fat: 15g, Fiber: 10g
2. Chicken Fajita Bowl with Brown Rice
Grill 4 oz chicken breast for 5-6 minutes per side and slice. Sauté ½ cup bell peppers and ½ cup onions in 1 tsp olive oil until soft (about 5 minutes). Serve with ½ cup cooked brown rice, 2 tbsp guacamole, and 1 tbsp salsa.
Macros: Calories: 400, Carbs: 40g, Protein: 30g, Fat: 15g, Fiber: 7g
3. Buffalo Chicken Wraps
Mix 4 oz cooked shredded chicken with 2 tbsp low-sugar buffalo sauce. Spoon the mixture onto 1 whole grain tortilla and drizzle with 1 tbsp light ranch dressing.
Macros: Calories: 410, Carbs: 30g, Protein: 30g, Fat: 22g, Fiber: 5g
4. Zucchini Noodles with Pesto and Grilled Chicken
Grill 4 oz chicken breast for 5-6 minutes per side and slice. Sauté 1 medium spiralized zucchini in a pan for 2-3 minutes. Toss with 2 tbsp pesto sauce and top with chicken. Serve with ½ cup roasted sweet potato on the side.
Macros: Calories: 500, Carbs: 25g, Protein: 32g, Fat: 24g, Fiber: 4g
5. Chicken Quesadilla with Whole Wheat Tortilla
Place 4 oz grilled chicken and ¼ cup shredded cheese on one half of a whole wheat tortilla. Fold and cook in a skillet for 3-4 minutes per side until crispy. Serve with 2 tbsp salsa.
Macros: Calories: 400, Carbs: 30g, Protein: 32g, Fat: 15g, Fiber: 4g
6. Curry Chicken with Brown Rice
Cook 4 oz chicken breast with ½ cup coconut milk and 1 tsp curry powder for 8-10 minutes until cooked through. Serve with ½ cup cooked brown rice and sauté ½ cup spinach in a pan with a little olive oil for 3-4 minutes as a side.
Macros: Calories: 520, Carbs: 35g, Protein: 25g, Fat: 20g, Fiber: 5g
Fish / Seafood
7. Baked Cod with Roasted Vegetables and Quinoa
Bake 4 oz cod at 400°F for 12-15 minutes with salt, pepper, and lemon juice. Roast 1 cup mixed vegetables (such as zucchini, bell peppers, and carrots) with 1 tsp olive oil for 15 minutes. Serve with ½ cup cooked quinoa on the side.
Macros: Calories: 400, Carbs: 30g, Protein: 25g, Fat: 15g, Fiber: 7g
8. Teriyaki Salmon and Broccoli Bowl
Cook 4 oz salmon fillet in 2 tbsp low-sugar teriyaki sauce for 4-5 minutes per side. Steam 1 cup broccoli. Serve salmon over ½ cup cooked brown rice with the steamed broccoli.
Macros: Calories: 550, Carbs: 40g, Protein: 32g, Fat: 25g, Fiber: 5g
9. Tuna Melt on Whole Grain Breads
Mix 1 can (4 oz) tuna with 1 tbsp low-sugar mayo. Spread on 2 slices of whole grain breads, top with ¼ cup shredded cheese, and broil until cheese melts (3-4 minutes). Serve with a side salad or veggies.
Macros: Calories: 450, Carbs: 30g, Protein: 32g, Fat: 18g, Fiber: 7g
10. Grilled Halibut and Guacamole Lettuce Wraps
Grill 4 oz halibut fillet for 4-5 minutes per side. Flake the fish and serve in 2 large lettuce leaves with 3 tbsp guacamole and 1 tbsp salsa. Serve with ½ cup cooked brown rice on the side.
Macros: Calories: 400, Carbs: 30g, Protein: 20g, Fat: 24g, Fiber: 6g
11. Shrimp Tacos with Cabbage Slaw
Sauté 4 oz shrimp in 1 tsp olive oil for 4-5 minutes. Serve in 2 small whole wheat tortillas with ¼ cup cabbage slaw (cabbage, lime juice, and cilantro).
Macros: Calories: 430, Carbs: 40g, Protein: 30g, Fat: 20g, Fiber: 8g
12. Cod Fish and Tzatziki Lettuce Wraps
Bake 4 oz cod fillet at 400°F for 12-15 minutes. Flake the fish and serve in 2 large lettuce leaves with 3 tbsp tzatziki sauce, diced cucumber, and ½ cup cooked quinoa on the side.
Macros: Calories: 400, Carbs: 30g, Protein: 30g, Fat: 18g, Fiber: 3g
Beef
13. Sloppy Joe Lettuce Wraps
Cook 4 oz ground beef with ¼ cup low-sugar sloppy joe sauce until heated through. Serve in 2 large lettuce leaves with ½ cup roasted sweet potato on the side.
Macros: Calories: 400, Carbs: 30g, Protein: 30g, Fat: 22g, Fiber: 5g
14. Beef Stir-Fry with Broccoli and Brown Rice
Sauté 4 oz sliced beef in 1 tsp olive oil for 4-5 minutes. Add 1 cup broccoli and ½ cup cooked brown rice, cooking for an additional 5 minutes.
Macros: Calories: 500, Carbs: 33g, Protein: 32g, Fat: 25g, Fiber: 7g
15. Beef Stroganoff with Whole Grain Pasta
Cook 4 oz beef strips in a skillet for 5-6 minutes. Add ½ cup mushrooms, ¼ cup onion, and ¼ cup low-sodium beef broth; simmer for 5 minutes. Serve over ¾ cup whole grain pasta.
Macros: Calories: 550, Carbs: 34g, Protein: 32g, Fat: 25g, Fiber: 6g
16. Ground Beef Stuffed Bell Peppers
Mix 4 oz cooked ground beef with ½ cup cooked quinoa and seasonings. Stuff into 2 halved bell peppers and bake at 375°F for 20 minutes.
Macros: Calories: 500, Carbs: 30g, Protein: 32g, Fat: 25g, Fiber: 5g
17. Beef Meatballs with Whole Grain Noodles
Mix 4 oz ground beef with ¼ cup breadcrumbs and seasonings; form into meatballs and bake at 400°F for 15 minutes. Serve over ½ cup cooked whole grain noodles with ½ cup low-sugar marinara sauce.
Macros: Calories: 600, Carbs: 45g, Protein: 35g, Fat: 28g, Fiber: 7g
18. Beef Tacos with Whole Wheat Tortilla
Sauté 4 oz ground beef with low-sugar taco seasoning for 5-6 minutes. Serve in 1 whole wheat tortilla with ½ cup diced tomatoes.
Macros: Calories: 480, Carbs: 30g, Protein: 30g, Fat: 25g, Fiber: 6g
Pork
19. Grilled Pork Skewers with Veggies
Marinate 4 oz cubed pork tenderloin in your favorite seasoning. Thread the pork onto 2-3 skewers, alternating with chunks of ½ a medium bell pepper and ¼ of a medium onion. Grill for 10-12 minutes. Serve with ½ cup cooked quinoa.
Macros: Calories: 480, Carbs: 30g, Protein: 30g, Fat: 25g, Fiber: 6g
20. Pork Stir-Fry with Vegetables
Sauté 4 oz sliced pork tenderloin in 1 tsp olive oil for 4-5 minutes. Add 1 cup mixed vegetables (bell peppers, broccoli, and snap peas) and cook for another 5 minutes. Serve over ½ cup cooked brown rice.
Macros: Calories: 500, Carbs: 37g, Protein: 30g, Fat: 25g, Fiber: 5g
21. Pork and Egg Breakfast Burritos
Scramble 2 eggs with 4 oz cooked ground pork and ¼ cup diced bell peppers. Serve in a whole wheat tortilla with 1 tbsp salsa.
Macros: Calories: 580, Carbs: 30g, Protein: 40g, Fat: 35g, Fiber: 6g
22. Grilled Pork Tenderloin Wrap with Veggies
Grill 4 oz pork tenderloin for 10-12 minutes, then slice. Serve in a whole wheat tortilla with ½ cup mixed greens, ¼ avocado, and 2 tbsp salsa.
Macros: Calories: 550, Carbs: 36g, Protein: 32g, Fat: 35g, Fiber: 10g
23. Pulled Pork Sliders on Whole Wheat Buns
Combine 4 oz shredded pulled pork with 2 tbsp low-sugar BBQ sauce. Serve on 2 small whole wheat buns with pickles and coleslaw (½ cup).
Macros: Calories: 550, Carbs: 40g, Protein: 32g, Fat: 18g, Fiber: 6g
24. BBQ Pulled Pork and Avocado on Whole Wheat Sandwich
Combine 4 oz shredded pulled pork with 2 tbsp low-sugar BBQ sauce. Serve on a whole wheat sandwich with ¼ avocado and mixed greens.
Macros: Calories: 600, Carbs: 40g, Protein: 35g, Fat: 25g, Fiber: 7g
Vegan / Vegetarian
25. Vegetable Stir-Fry with Tofu
Sauté 4 oz cubed firm tofu in 1 tsp olive oil over medium heat for 4-5 minutes until golden. Add 1 cup mixed vegetables (bell peppers, broccoli, and snap peas) and cook for another 5 minutes until tender. Serve over ½ cup cooked brown rice.
Macros: Calories: 450, Carbs: 40g, Protein: 20g, Fat: 20g, Fiber: 8g
26. Vegan Breakfast Burritos with Tofu
In a skillet, scramble 4 oz crumbled tofu with ¼ cup diced bell peppers and ¼ cup spinach over medium heat for about 5-7 minutes. Season with salt and pepper to taste. Serve in a whole wheat tortilla with 1 tbsp salsa.
Macros: Calories: 400, Carbs: 32g, Protein: 20g, Fat: 20g, Fiber: 6g
27. Vegan Shepherd’s Pie with Lentils
Cook ½ cup lentils in 1 cup vegetable broth for about 20 minutes until tender. In a separate pot, steam ½ cup diced carrots and ½ cup peas until soft. Combine the lentils and vegetables, and place in a baking dish. Top with ½ cup mashed sweet potato (made by boiling and mashing sweet potatoes) and bake at 375°F for 20 minutes until heated through.
Macros: Calories: 400, Carbs: 45g, Protein: 15g, Fat: 15g, Fiber: 14g
28. Savory Oatmeal with Spinach and Nutritional Yeast
In a saucepan, cook ½ cup rolled oats in 1 cup vegetable broth over medium heat until thickened, about 5 minutes. Stir in 1 cup spinach and cook until wilted, about 2 minutes. Mix in 2 tbsp nutritional yeast for a cheesy flavor and top with ¼ avocado.
Macros: Calories: 400, Carbs: 35g, Protein: 15g, Fat: 23g, Fiber: 8g
29. Vegan Chili with Kidney Beans and Quinoa
Cook ½ cup quinoa according to package instructions. In a pot, combine ½ cup kidney beans (canned, rinsed), ½ cup diced tomatoes, and chili seasoning (to taste). Stir in the cooked quinoa and simmer for 10 minutes until heated through.
Macros: Calories: 400, Carbs: 45g, Protein: 10g, Fat: 16g, Fiber: 11g
30. Philly Cheesesteak Lettuce Wraps
In a skillet, sauté 4 oz sliced mushrooms and ½ cup sliced bell peppers in 1 tsp olive oil over medium heat for 5-6 minutes until softened. Season with salt and pepper. Serve the mixture in large lettuce leaves and top with 2 oz cashew cream or vegan cheese.
Macros: Calories: 380, Carbs: 30g, Protein: 20g, Fat: 18g, Fiber: 6g
Salad
31. Caprese Salad with Fresh Mozzarella and Basil
Layer 4 oz fresh mozzarella slices, 1 medium tomato (sliced), and fresh basil leaves on a plate. Drizzle with 1 tbsp balsamic vinegar and 1 tsp olive oil. Serve with 1 slice whole grain bread on the side.
Macros: Calories: 450, Carbs: 20g, Protein: 20g, Fat: 30g, Fiber: 7g
32. Low-Carb Cobb Salad with Avocado and Chicken
In a large bowl, combine 4 oz grilled chicken breast (sliced), ½ avocado (diced), 1 hard-boiled egg (chopped), 1 cup mixed greens, and ¼ cup cherry tomatoes. Drizzle with 2 tbsp olive oil and vinegar dressing.
Macros: Calories: 550, Carbs: 20g, Protein: 35g, Fat: 40g, Fiber: 10g
33. Waldorf Salad with Greek Yogurt Dressing
In a bowl, combine 1 cup diced apples, ¼ cup chopped celery, and ¼ cup walnuts. In a separate bowl, mix ¼ cup Greek yogurt, 1/4 tsp stevia powder (or 1/4 tsp monk fruit sweetener), and a squeeze of lemon juice. Toss the apple mixture with the dressing.
Macros: Calories: 300, Carbs: 30g, Protein: 10g, Fat: 20g, Fiber: 5g
34. Greek Salad with Feta and Olive Oil
Combine 1 cup chopped cucumbers, 1 cup cherry tomatoes (halved), ¼ cup red onion (sliced), and ¼ cup Kalamata olives in a bowl. Crumble 2 oz feta cheese on top and drizzle with 2 tbsp olive oil and oregano.
Macros: Calories: 400, Carbs: 15g, Protein: 12g, Fat: 35g, Fiber: 8g
35. High-Protein Chef’s Salad with Turkey and Eggs
Combine 4 oz sliced turkey breast, 1 hard-boiled egg (sliced), 1 cup mixed greens, ½ cup cherry tomatoes, and ¼ cup cucumber (sliced). Drizzle with 2 tbsp vinaigrette dressing.
Macros: Calories: 400, Carbs: 20g, Protein: 36g, Fat: 10g, Fiber: 5g
36. Lean Beef Taco Salad with Avocado and Salsa
In a bowl, mix 4 oz cooked lean ground beef, 1 cup shredded lettuce, ½ avocado (diced), and ¼ cup salsa. Top with ¼ cup shredded cheese and 2 tbsp Greek yogurt as dressing.
Macros: Calories: 500, Carbs: 25g, Protein: 40g, Fat: 30g, Fiber: 7g
Check out: More quick and easy breakfast, dinner, dessert and bedtime snack ideas for gestational diabetes.
Frequently-Asked Questions
Can I go zero carb? Can I skip a meal with gestational diabetes?
Hell NO! When you cut out carbs frequently, your body can start producing ketones for energy, which can be harmful during pregnancy. High ketone levels have been linked to developmental issues for your baby.
Instead of going zero-carb, focus on healthy carbs—like whole grains, beans, and veggies—that keep your blood sugar steady while fueling you and your baby properly.
What fast food can I have with gestational diabetes?
Of course YES! Navigating gestational diabetes doesn’t mean fast food is off-limits!
Here’s how I did it. Make smart choices by opting for grilled items over fried, like a chicken sandwich or a salad loaded with non-starchy veggies and lean protein. Choose whole grain breads or wraps for extra fiber, and skip sugary drinks for water or unsweetened iced tea. Be mindful of portion sizes, and consider swapping fries for a side salad or fruit cup (agh this was harder for me).
Always check nutritional info when you can.
How can I satisfy my cravings with gestational diabetes?
During my third trimester, cravings hit me hard, and I found myself longing for two things: French fries (GI = 75) and spaghetti (GI = 55). After eating these, my blood sugar spiked to 180!
Luckily, I found a low-carb alternative that satisfied my craving: zucchini fries (GI = 20) and whole wheat pasta (GI = 40). My glucometer never went above 140.
There are plenty of low-carb options to curb cravings; you just need to look for them. You can check out my low-carb recipes for more alternatives for your cravings.
In case you are craving for white rice, here are some low-carb alternatives for you!
Conclusion
These low-carb gestational diabetes lunch ideas are not only quick and easy to prep but also perfect for enjoying at home or on the go, satisfying your cravings without spiking your blood sugar.
With a little creativity, you can whip up delicious meals that support your health and well-being.
If you still find your post-meal sugar sky-high after trying out these gestational diabetes lunch ideas, do grab my expertly-curated cheatsheet on 7 Hacks to Reduce Post-Meal Sugar Spikes by 40%!
Explore delicious gestational diabetes lunch ideas with confidence, knowing you’re taking care of yourself and your baby.
I found these lunch ideas incredibly helpful! The variety of recipes makes it easy to stick to a low-carb diet without getting bored. The practical tips and personal experiences shared by the author are very relatable and encouraging. Thank you for putting this together.