ADHD Meal Planning Cheat Sheet

Overview

Meal planning can be overwhelming for individuals with ADHD due to decision fatigue and executive function challenges. A structured approach simplifies meal prep, reduces stress, and supports better nutrition.

ADHD-Friendly Meal Planning Strategies

*1. Keep It Simple*

• Stick to 3-4 food groups per meal: protein, vegetable, carb, and healthy fat.
• Example: Grilled chicken, roasted broccoli, brown rice, and avocado.

*2. Batch Prep Ingredients*

• Cook proteins, grains, and veggies in bulk to save time.
• Example: Pre-cooked quinoa, roasted sweet potatoes, and shredded chicken.

*3. Use One-Pan or Sheet Pan Recipes*

• Opt for easy meals with minimal steps and cleanup.
• Example: Crockpot chicken with frozen veggies and sauce.

*4. Create a Top 10 Recipe List*

• Rotate favorite meals to reduce decision fatigue.
• Example: Taco bowls, stir-fry, pasta with protein, smoothie bowls.

*5. Plan for Grocery Shopping Efficiency*

• Stick to a structured list to avoid impulse buys.
• Example: Divide list into proteins, grains, produce, and pantry staples.

ADHD-Friendly Meal Ideas

*Breakfast*

• Overnight Oats – Oats, chia seeds, almond milk, and fruit.
• Egg Muffins – Scrambled eggs with spinach and cheese, baked in muffin tins.

*Lunch*

• Grilled Chicken & Quinoa Bowls – Lean protein with fiber-rich grains.
• Lentil Soup & Whole-Grain Toast – Plant-based protein and complex carbs.

*Dinner*

• Baked Salmon & Roasted Vegetables – Omega-3s and nutrient-dense veggies.
• Stir-Fried Tofu & Brown Rice – Balanced plant-based meal.

*Snacks*

• Hummus & Carrot Sticks – Protein and fiber for satiety.
• Handful of Almonds & Dark Chocolate – Healthy fats and antioxidants.

Common Pitfalls & How to Avoid Them

• Skipping Meal Planning – Leads to last-minute unhealthy choices.
• Overcomplicating Recipes – Stick to simple, easy-to-prep meals.
• Ignoring Portion Control – Use meal prep containers for balanced servings.