ADHD Simple Dinners Cheat Sheet

Overview

Cooking with ADHD can feel overwhelming, but simple, low-effort meals help reduce stress while maintaining balanced nutrition. These recipes focus on minimal prep, easy assembly, and brain-boosting ingredients.

ADHD-Friendly Simple Dinner Strategies

*1. One-Pan & Sheet Pan Meals*

• Why? Fewer dishes, easy cleanup, and simple cooking steps.
• Examples: Sheet pan chicken & veggies, one-pan pasta.

*2. Slow Cooker & Instant Pot Meals*

• Why? Set-it-and-forget-it cooking reduces decision fatigue.
• Examples: Slow cooker chili, Instant Pot shredded chicken.

*3. No-Cook & Minimal Prep Meals*

• Why? Quick assembly meals for low-energy days.
• Examples: Rotisserie chicken wraps, hummus & veggie bowls.

*4. Batch Cooking & Meal Prep*

• Why? Prepping ingredients in advance saves time and effort.
• Examples: Cooked quinoa, roasted sweet potatoes, shredded chicken.

ADHD-Friendly Simple Dinner Recipes

*1. Sheet Pan Lemon Garlic Chicken & Veggies*

• Ingredients: Chicken breasts, broccoli, bell peppers, olive oil, garlic, lemon juice.
• Instructions: Toss ingredients on a sheet pan, bake at 400°F for 25 minutes.

*2. Slow Cooker Turkey Chili*

• Ingredients: Ground turkey, kidney beans, tomatoes, onion, garlic, chili powder.
• Instructions: Add ingredients to slow cooker, cook on low for 6 hours.

*3. No-Cook Mediterranean Wrap*

• Ingredients: Whole-grain tortilla, hummus, rotisserie chicken, spinach, feta cheese.
• Instructions: Spread hummus, add chicken and spinach, wrap and serve.

*4. Instant Pot Quinoa & Black Bean Bowl*

• Ingredients: Quinoa, black beans, corn, salsa, avocado.
• Instructions: Cook quinoa in Instant Pot, mix with beans and toppings.

Common Pitfalls & How to Avoid Them

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