Figuring out what to feed your family is a challenge for most people, and if you have ADHD like me, then you know it’s even harder.
Over the years, I’ve learned that it is possible to prepare healthy meals by following these rules:
- Protein for breakfast. It can be as simple as a hard-boiled egg or a handful of nuts/seeds. Protein makes neurotransmitters so eating it first thing jump starts my brain.
- Omega-3s every day. I swallow a pill or eat fatty fish like canned sardines, mackerel and salmon because omega-3s have been proven to help ADHD symptoms.
- Focus on fiber and gut microbiome. ADHD and gastrointestinal issues (constipation, IBS, etc.) go hand in hand, so I eat plenty of fiber and probiotic food (yogurt, kimchi, etc.).
These are the food shortcuts I take:
- I balance the day. This means if we eat only carbs for breakfast, then we will eat protein and vegetables for other meals. This way we get all the food groups we need throughout the day.
- I keep ready-to-eat foods around. Healthy snacks, canned beans/fish and frozen pizzas are life savers on ADHD burnout days. Just add a no-cook veg/fruit to balance things out.
- I microwave my food. For people with ADHD, there’s no better/faster way to cook. We eat microwave steamed veggies every day.
- I use ‘magic’ pots. For people with ADHD, slow cookers, rice cookers and Instant Pots are magical — unlike stovetop cooking, you won’t burn down the house because you got distracted.
ADHD Meal Plan
These are the executive dysfunction meals I make on days when everything is a challenge:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | |
| Breakfast | toast with nut butter fruit | microwaved poached egg fruit | plain yogurt and granola fruit | microwaved savory oats with egg and chicken broth | avocado toast kefir |
| Lunch | canned beans cucumber and tomato salad | chicken nuggets salad/fruit | microwaved steamed veggies with egg/canned sardines | quesadilla fruit | bread pizza fruit/salad |
| Dinner | rice cooker chicken rice microwaved steamed veggies | tofu and egg scramble brown rice microwaved veggies | instant pot chicken curry or dal bread | noodles with salmon/omelet salad | microwaved sweet potato with canned beans and taco seasoning salad |
| Snacks | edamame | nuts and dried fruit | fruit and cheese | hummus or nut butter with whole wheat crackers | popcorn |