ADHD Meals for Energy Cheat Sheet

Overview

ADHD brains thrive on steady energy, but fluctuating blood sugar and poor nutrition can lead to crashes. Choosing protein-rich, fiber-packed, and nutrient-dense meals helps maintain focus and stamina.

Best ADHD-Friendly Energy Foods

*1. Protein-Packed Foods*

• Helps: Supports dopamine production for better focus.
• Examples: Eggs, chicken, salmon, Greek yogurt, tofu.

*2. Complex Carbohydrates*

• Helps: Provides slow-digesting energy for sustained focus.
• Examples: Quinoa, oats, brown rice, sweet potatoes.

*3. Omega-3 Fatty Acids*

• Helps: Improves cognitive function and reduces hyperactivity.
• Examples: Walnuts, flaxseeds, salmon, chia seeds.

*4. Iron-Rich Foods*

• Helps: Supports oxygen flow to the brain for better concentration.
• Examples: Spinach, lentils, red meat, pumpkin seeds.

*5. Hydrating Foods*

• Helps: Prevents fatigue and improves concentration.
• Examples: Cucumbers, watermelon, coconut water, herbal teas.

ADHD-Friendly Energy Meal Recipes

*1. Blueberry Spinach Brain-Boost Smoothie*

• Ingredients: Blueberries, spinach, Greek yogurt, flaxseeds, almond milk.
• Instructions: Blend all ingredients until smooth, drink in the morning.

*2. Quinoa & Avocado Power Bowl*

• Ingredients: Cooked quinoa, avocado, cherry tomatoes, olive oil, lemon juice.
• Instructions: Mix ingredients, drizzle with olive oil and lemon juice.

*3. Omega-3 Salmon & Sweet Potato Mash*

• Ingredients: Baked salmon, mashed sweet potatoes, steamed broccoli.
• Instructions: Bake salmon, mash sweet potatoes, serve with broccoli.

*4. Dark Chocolate & Almond Energy Bites*

• Ingredients: Almond butter, oats, dark chocolate chips, chia seeds.
• Instructions: Mix ingredients, roll into balls, refrigerate until firm.

Common Pitfalls & How to Avoid Them

• Avoid High-Sugar Meals – Can cause energy crashes.
• Limit Processed Foods – Artificial additives may impact ADHD symptoms.
• Stay Hydrated – Dehydration can lead to brain fog and fatigue.