Wether you have been diagnosed with ADHD or just identify with the symptoms, when it comes to meal planning the struggle is real! I’ve been there, done that – battled ADHD without even knowing it for nearly three decades. Trust me, trying to stick to a meal plan was like trying to herd cats!
I’d write out these grand plans, but sticking to them? Forget about it! Before I knew it, my fridge was full of sad, wilted veggies, while I was eating yet another frozen pizza. Oops!
I tried all the fancy planners and cute printable menus, but nothing seemed to click. It was only when I finally got my ADHD diagnosis that everything started to make sense.
Understanding how my ADHD brain works was a game-changer. Sure, there was a lot of trial and error involved, but I eventually found a routine that worked for me.
So, in this blog post I’m explaining why meal planning is so hard when you have ADHD. And, I’m sharing my top five tips for meal planning that I use with my ADHD health coaching clients. Let’s dive in!
Why is Meal Panning So Hard With ADHD?
Now, don’t get me wrong, I love the idea of having my meals all neatly organised for the week ahead. But let’s face it, when you’ve got ADHD like me, sticking to a meal plan can feel like a losing battle!
With our minds buzzing around a million miles an hour, it’s easy to get distracted and forget about that perfectly portioned chicken and veggie stir-fry waiting in the fridge. Plus, who has the patience to sit down and plan out every meal when there are a million other exciting things going on in our heads?
Meal planning may be hard for us ADHDers, but hey, we’re all about embracing the chaos, right?
5 ADHD Meal Plan Tips
#1: Keep it low effort.
Let’s chat about something we all know too well: the struggle of cooking when our brains are doing their own thing. Especially when it comes to dinner, am I right? It’s like the moment our meds wear off, the kitchen suddenly becomes a battlefield!
But fear not, because I’ve got a little trick up my sleeve: low-effort meals! These are quick, simple, and require minimal effort – perfect for those times when cooking feels like climbing Mount Everest.
And guess what?
My absolute go-to for these ADHD-friendly recipes is my FREE 10 Quick & Easy Recipes for ADHD Women Who Want to Lose Weight. Wether you are diagnosed with ADHD or just struggle with the symptoms these low effort meals will help get rid of overwhelm at meal times. No need to commit to a subscription; just dip your toes in with one or two recipes a week and see how it goes. Trust me, once you get the hang of low effort meals, cooking will feel like a breeze! You can grab your FREE recipes below.
#2: Batch Cook on the Go.
Let me share a little secret that’s been a game-changer for me.
You know, when you’re in the kitchen, whipping up one of your ADHD-friendly recipes?
Well, guess what?
You can totally double up on batches while you’re at it!
Yes, that’s right! Make up some extra portions and pop them in the freezer for those nights when cooking feels like a bit too much.
Or, here’s another great idea: save those leftovers for lunch the next day! It’s like killing two birds with one stone, isn’t it?
So, next time you’re cooking, remember this handy tip – batch cooking on the go requires zero extra effort or time, making it an absolute lifesaver for those days when everything feels a bit overwhelming.
#3: Low Effort Lunch
Let’s chat about lunch, shall we?
It’s that midday meal that always seems to sneak up on us. I mean, who has the time to start cooking a whole meal in the middle of the day, right? But don’t fret! I’ve got some super easy and healthy lunch solutions to make life easier for you. Not to mention healthier!
First off, keep things simple by stocking up on some nutritious staples. Think pre-cooked roast chicken, creamy hummus, pre-chopped veggies, your go-to fruits, whole grain pita bread, or some crunchy, whole grain crackers. Having these healthy foods on hand makes it a breeze to throw together a satisfying lunch in no time.
Now, when it comes to building your lunch plate, aim for balance. Try to fill up about one-third of your plate with wholesome carbohydrates, like whole grains or veggies.
Then, add in another third with some lean protein, such as chicken, beans, or tofu.
And lastly, load up the remaining space with colourful veggies to round out your meal.
Trust me, your body will thank you for it!
#4: Meal Delivery Boxes (ADHD meal prep gold!)
You know what’s a game-changer?
Those meal delivery services like Gousto, Hello Fresh, and Mindful Chef. They’re like having a personal chef at your fingertips! You just pick your meals, and voila! They magically appear on your doorstep, ready to be cooked up.
When you’re browsing through their menus, keep an eye out for the meals that are quick and easy to whip up. Think dishes packed with veggies and a good dose of protein.
Mindful Chef is the best for healthier options, but Hello Fresh and Gousto – they’ve got some seriously tasty and nutritious choices too, especially if you opt for their healthier selections.
#5: Schedule a night off
You know what’s a real drag?
Cooking up a storm in the kitchen every single night. It can feel like a never-ending cycle of chopping, stirring, and washing up.
So, here’s my tip: give yourself a break every once in a while.
Schedule a night off from cooking and share the load if you’ve got someone else around to lend a hand. Have a chat with your partner about divvying up the cooking and prepping duties – teamwork makes the dream work, right?
Now, if you live alone, don’t worry! Treat yourself to a takeaway night instead. Yes, you heard me right – I’m giving you permission to indulge in some guilt-free takeout! But here’s the catch: go for the healthier options on the menu. Look out for dishes packed with veggies and a decent amount of protein. Takeaways don’t have to mean greasy burgers and even greasier pizzas, you know!
Now, meal planning with ADHD. It’s no walk in the park, that’s for sure. But with a few ADHD-friendly tricks up your sleeve, you can totally make it work. It’s all about finding methods that sync up with your unique brain wiring, so you’re not constantly fighting against it.
Trust me, eating healthy with ADHD is totally within reach!
And to make it ever easier – make sure you’ve got your copy of my FREE 10 Quick & Easy Recipes for ADHD Women. Get access below.
