How ADHD Affects Meal Planning for Adults
Living with Attention Deficit Hyperactivity Disorder (ADHD) can pose unique challenges, and one area that may be affected is planning (1). ADHD adults may find it difficult to plan meals, which may lead to irregular eating patterns. Impulsivity may contribute to a reliance on non-nutrient-dense, quick-fix food options, potentially sacrificing nutritional quality (2). Understanding these challenges is the first step in developing strategies to make ADHD friendly meals.
To counter some of these challenges, there are 2 things to keep in mind when it comes to easy meals for ADHD adults:
- Prepping ingredients is key.
- Choose healthy convenience foods.
Prepping Ingredients Is Key
When ingredients are prepped and ready to be cooked for your meals, it makes healthy eating A LOT easier. To streamline the cooking process, prep ingredients in advance. Chop fruits and vegetables, cook proteins such as chicken and beef, and make homemade sauces ahead of time. Having prepared ingredients on hand reduces the time and effort required when it comes to actual meal preparation. This approach is particularly helpful for ADHD individuals who may struggle with time management and may help with ADHD burnout.
Fruits and Veggies
Wash and cut your fruits and veggies ahead of time and store them in the fridge to be used later in the week. To make this process even easier, consider using a vegetable chopper to dice vegetables. Another strategy is to buy frozen fruits/veggies. Frozen fruits and veg are a great option since all you have to do is open a bag and cook them. In general, frozen produce has the same nutritional content as fresh produce, so you don’t need to worry about compromising on nutrients (3). However, it is important to keep in mind that certain cooking methods such as blanching, boiling, microwaving, and steaming may affect the vitamin content of certain foods (4).
Cook and Store Protein Sources
Cooking protein sources such as chicken, beef, tofu, and legumes in advance and refrigerating them for later use is a great way to save time and reduce the mental and physical load of making meals. Cook chicken breast, tofu or ground beef/turkey in the air fryer or oven, cook legumes such as lentils or kidney beans and have them on hand to add to meals for a quick protein boost of protein. Canned legumes and pre-cooked meats that are packaged are another option to have on hand when assembling ADHD friendly meals (but be aware of the sodium content in some of these pre-packaged items!).
Homemade Sauces to Add Variety and Flavour
Make a homemade pesto, cilantro lime, spicy tomato, or green goddess sauce to add to meals. This will not only add a ton of flavour to your meals, but also add variety – so even if you have the same base ingredients (a source of protein, a whole grain, and veg), different sauces add variety to your meals, ensuring you are having balanced meals without getting bored of the same flavours.
Healthy Convenience Foods
Healthy convenience foods can be a game changer for adults with ADHD. When experiencing ADHD burnout, choose some of these options for a quick and healthy snack:
- Greek yogurt cups
- Cheese string/cheese sticks
- Hassle-free fruit such as bananas, oranges, grapes
- Baby carrots or baby cucumbers
- Whole wheat crackers with hummus or cheese
- Pre-cooked meat such as chicken breast cut into strips
- A ready-to-drink protein beverage
- Pre-boiled eggs
- Nuts and seeds
- Instant oatmeal packets
- Granola mix
Take 5 Minutes to Assemble a Healthy and Convenient Meal Such as:
- A sandwich with whole wheat bread, cheese, turkey slices, lettuce, tomato and condiment of your choice
- A snack plate that could pass as a meal. For example cheese, crackers, grapes, or deli meat (such as chicken or turkey) with carrots and ranch or a Greek yogurt bowl with berries and nuts. ADHD adults who are vegetarian can easily make a high-protein vegetarian snack plate as well to fuel their day.
The Balanced Plate Method
A simple yet effective approach to making easy meals for ADHD adults is the balanced plate method (5) By ensuring each meal includes a mix of fruits and/or veggies, a source of protein, and whole grains rich in fibre, you can provide a steady release of energy throughout the day. This approach provides steady energy sources to fuel your day.
10 ADHD Friendly Meals
Recognizing the need for simplicity has become the cornerstone of making easy meals for ADHD adults. Embracing straightforward cooking methods and minimal ingredients can make the process less overwhelming. ADHD friendly recipes ensure that meals can be prepared without added stress, making it easier to stick to a routine. Try some of the following easy and nourishing meals:
- One-Pan Baked Salmon and Vegetables: Place salmon fillets and a variety of colourful vegetables on a sheet pan, drizzle with olive oil, and bake for a hassle-free, nutritious dinner.
- Quinoa Salad with Avocado and Chickpeas: Combine cooked quinoa with diced avocado, chickpeas, cherry tomatoes, and a lemon vinaigrette for a refreshing and satisfying meal.
- Stir-Fried Tofu with Broccoli and Brown Rice: Quickly stir-fry tofu, broccoli, and cooked brown rice with soy sauce for a tasty plant-based option.
- Turkey and Veggie Skewers: Thread turkey cubes, bell peppers, and cherry tomatoes onto skewers, then grill for a simple and visually appealing dish.
- Pasta with Pesto and Cherry Tomatoes: Toss whole-grain pasta with pesto and halved cherry tomatoes for a flavorful and speedy meal.
- Egg Fried Rice: Whip up nutritious and quick fried rice by sautéing vegetables, rice, and eggs together.
- Grilled Chicken Wraps: Grill chicken, slice it into strips, and wrap with veggies in a whole-grain tortilla for a versatile and easy-to-make meal.
- Sweet Potato and Black Bean Quesadillas: Fill whole-grain tortillas with mashed sweet potatoes, black beans, and cheese for a nutrient-dense twist on a classic.
- Mediterranean Chickpea Salad: Combine chickpeas, cucumber, cherry tomatoes, feta cheese, olives, and a lemony dressing for a refreshing and nutrient-rich salad.
- Vegetable Omelette: Whisk eggs and pour them over sautéed vegetables for a customizable and protein-packed omelette.
Conclusion
In conclusion, addressing the unique challenges of making easy meals for ADHD adults involves focusing on nutrient-rich foods, and adopting practical strategies to simplify the process. By incorporating these elements, you can nourish your bodies and minds with meals that are not only easy to prepare but also provide the essential nutrients necessary for optimal well-being.
Gurveen Jaggi, BSc, RD
Gurveen Jaggi is a Registered Dietitian based in Edmonton, Alberta with experience working in multiple hospitals and the community. Gurveen has also interviewed and written blog posts for private practice dietitians through the Dietitian Directory and is passionate about breaking down complex concepts into easy-to-understand information.
Credentials:
- Registered Dietitian (RD)
Education:
- BSc. in Nutrition and Food Science, Dietetics Specialization - University of Alberta
Experience:
- Completed over 1,500 hours of supervised practice to become a Registered Dietitian
- Worked in over 8 different clinical settings in both hospitals and the community
- Formerly wrote blog posts for the Dietitian Directory
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