If you’re constantly wondering or being asked “what’s for dinner?” by your little ones, you’re not alone. It can be really overwhelming to figure out daily meals when you struggle with executive functioning, time management and decision paralysis. Healthy eating habits are particularly important for people with ADHD as a well-rounded, balanced diet supports optimal brain function, improves focus and may reduce certain ADHD symptoms. Meal planning is one of the best ways to ensure you and your family are following a healthy diet. It reduces impulsive eating, urges you to plan ahead, and minimizes distractions when it comes to food choices. Want to know more about meal planning with ADHD? We’ve rounded up the best tips, essentials and recipes.
Why Is Meal Planning with ADHD Important?
Meal planning is a great hack for individuals with ADHD. It provides structure and makes you feel more in control, while ensuring healthy eating habits. You’re much more likely to follow a healthy eating plan if you’ve planned out your meals instead of reaching for convenience foods or ordering takeout because you can’t decide what to make.
Planning and cooking meals requires a lot of executive functions, which those with ADHD struggle with, but taking the time to meal plan comes with numerous benefits. Not only does it promote healthier choices, it saves money, time, and reduces overwhelm and decision paralysis. It may require more work upfront, but it minimizes throwing away forgotten ingredients, frequent trips to the grocery store and the constant inner battle about what to eat for dinner.
7 Meal Planning Tips for ADHDers
- Make a plan- if you’re just getting started with meal planning, decide your plan length (one week or less is usually best to begin with). Try planning 4-5 days of meals and the rest can be leftover/takeout days. Keep your meal plan in the kitchen where you can easily see it.
- Choose simple recipes- create a recipe list for the week and stick to easy recipes like one-pot meals and sheet pan dinners to reduce the overwhelm of cooking.
- Use similar ingredients- choose recipes that use similar ingredients to reduce decision fatigue and avoid having to make additional grocery store runs. This also helps save money.
- Make a grocery list and stick to it- having a grocery list is a non-negotiable when meal planning. It reduces impulse spending at the grocery store and keeps you focused on your goal.
- Gather pantry essentials- it’s a good idea to stock your pantry with ingredients you use often. Ensure you have a supply of basic ingredients like rice, pasta, beans, canned goods and spices.
- Prioritize convenience- make things easier on yourself with pre-cut veggies, bagged salads, rotisserie chicken, and frozen fruits to save you time and mental energy.
- Batch cook your meals- you may find that cooking a larger quantity of one recipe to store for later meals works well for you. For example, you can cook a huge pot of chilli and then save pre-portioned meals for quick and easy dinners.
6 Meal Planning Essentials for ADHDers
- Use an app: an app like Paprika helps you organize recipes, make meal plans and create grocery lists. You can easily save recipes from anywhere on the web, so you don’t have to worry about remembering where you saw them. It also features really cool tools. One of our favourites? Timers are automatically detected in your directions- you just have to tap on one to start.
- Wide mouth mason jars: these are great for make ahead meals like overnight oats or salads in a jar.
- Food storage containers with leak-proof lids: whether you plan to prep fruits and veggies for the week ahead, batch cook recipes, or save leftovers, food storage containers are a must!
- Bento box meal prep containers: this is another great food storage option with small dividers for snacks.
- Non-stick sheet pans: sheet pan meals are great for those with ADHD as they offer convenience and minimal cleanup.
- Pot with glass straining lid: one-pot meals streamline the cooking process, minimize dishes and reduce the cognitive load for ADHDers.
30 ADHD-Friendly Meal Planning Recipes
ADHD-friendly recipes require minimal steps, few ingredients, little cleanup and a quick cooking time. Check out these meal planning recipes:
10 Breakfasts
1 Easy Overnight Oats | Gathering Dreams
2. Hash Brown Egg Cups | The Feathered Nester
3. Freezer Friendly Breakfast Burritos | Budget Bytes
4. Easy Chia Overnight Oats | Food, Wine and Love
5. Mediterranean Breakfast Quesadilla | Her Highness Hungry Me
6. Healthy Egg Bite Muffins (3 Ways) | Gathering Dreams
7. Meal Prep Breakfast Eggs | Gimme Delicious
8. Easy Yogurt Granola Bowls (4 Ways) | Begin with Balance
9. Southwest Protein Breakfast Bowls with Sweet Potato and Black Beans | Good Life Eats
10. Avocado Toast (6 Easy Recipes) | Jessica Gavin
10 Lunches
1. Meatless Chicken Ranch Wrap | Grapes Lauren
2. Greek Yogurt Mac n Cheese | Feel Good Foodie
3. Easy Salmon Stir Fry | All Nutritious
4. Avocado Egg Salad Sandwich | PureWow
5. 10 Min Baked Bean and Hash Brown Bowl | Grapes Lauren
6. Make-Ahead Chicken Salad | All Nutritious
7. Garlic Butter Shrimp with Broccoli and Rice | Eat Well 101
8. Bang Bang Chicken Bowl | Paula Recipes
9. Spicy Peanut Butter Noodles | Eat Well 101
10. Asian Chicken Wraps with Thai Peanut Sauce | Well Plated
10 Dinners
1. Tortilla Chip Enchilada Skillet | Cocina Republic
2. Oven Baked Chicken and Rice | Feel Good Foodie
3. Rotisserie Chicken Tacos | Wholesome Made Easy
4. Salmon Rice Bowl | Eat Well 101
5. 20 Minute Sweet and Spicy Noodles | Served From Scratch
6. 15 Minute Sheet Pan Beef and Broccoli | Averie Cooks
7. Tomato, Spinach Sausage Pasta | Eat Well 101
8. Big Mac Inspired Pasta Salad | Cocina Republic
9. One Pot Creamy Sausage Pasta | Mrs Jones Kitchen
10. Parmesan Spinach Mushroom Pasta Skillet | Eat Well 101
Meal planning can be a great tool if you have ADHD. Use these tips, essentials and recipes to do meal planning right and thrive at (or at least get through) meal time!
This post contains affiliate links.
Did you enjoy this post on meal planning with ADHD? We’d love it if you shared it on Pinterest!
Looking for more ADHD tips and advice? Make sure to follow our Mental Health Board on Pinterest!
