ADHD meal plan

ADHD Meals — what to cook for your family when you have ADHD

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:

Nuts and dried fruit make a good grab-and-go snack when you don’t know what to eat.
  • 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 1Day 2Day 3Day 4Day 5
Breakfasttoast with nut butter
microwaved poached egg  

plain yogurt and granola  

microwaved savory oats with egg and chicken brothavocado toast  

Lunchcanned beans

cucumber and tomato salad
chicken nuggets  

microwaved steamed veggies with egg/canned sardinesquesadilla
bread pizza
Dinnerrice cooker chicken rice   microwaved

steamed veggies
tofu and egg scramble  

brown rice
  microwaved veggies
instant pot chicken curry or dal  

noodles with salmon/omelet  

microwaved sweet potato with canned beans and taco seasoning  

Snacksedamame  nuts and dried fruitfruit and cheesehummus or nut butter with whole wheat crackerspopcorn

Leave a Reply

Your email address will not be published. Required fields are marked *