ADHD One-Pot Meals Cheat Sheet

Overview

One-pot meals are perfect for individuals with ADHD, offering minimal cleanup, easy preparation, and nutrient-dense ingredients. These meals reduce decision fatigue and make cooking more manageable.

Benefits of One-Pot Meals for ADHD

• Less Cleanup – Fewer dishes mean less stress.
• Simple Cooking Process – Fewer steps reduce overwhelm.
• Balanced Nutrition – Easy ways to include protein, fiber, and healthy fats.
• Time-Saving – Quick prep and cooking for busy schedules.

ADHD-Friendly One-Pot Meal Ideas

*1. One-Pot Protein-Packed Chili*

• Ingredients: Ground turkey, kidney beans, black beans, tomatoes, onion, garlic, chili powder, cumin.
• Instructions: Brown turkey, add ingredients to pot, simmer for 30 minutes.

*2. One-Pot Creamy Chicken & Rice*

• Ingredients: Chicken breasts, brown rice, spinach, garlic, Parmesan, chicken broth.
• Instructions: Sauté garlic, add chicken and rice, pour in broth, cook until rice is tender.

*3. One-Pot Lentil & Sweet Potato Stew*

• Ingredients: Lentils, sweet potatoes, carrots, onion, vegetable broth, turmeric, cumin.
• Instructions: Sauté onion, add ingredients, simmer until lentils are soft.

*4. One-Pot Omega-3 Salmon & Quinoa*

• Ingredients: Salmon fillet, quinoa, cherry tomatoes, olive oil, lemon juice.
• Instructions: Cook quinoa, add salmon and tomatoes, drizzle with olive oil and lemon juice.

Meal Prep & Storage Tips

• Batch Cook & Freeze – Make extra portions for easy reheating.
• Use Airtight Containers – Keeps meals fresh longer.
• Label & Date Meals – Track freshness and avoid waste.

Common Pitfalls & How to Avoid Them

• Skipping Protein – Include lean meats, beans, or tofu for sustained energy.
• Overcomplicating Recipes – Stick to simple, easy-to-prep meals.
• Ignoring Hydration – Drink plenty of water to support focus and digestion.