Managing ADHD symptoms as an adult can have its own set of challenges, especially when it comes to something as fundamental as ADHD meal planning. Whether it’s the distraction of daily tasks, difficulty staying organised, or struggling to stick to routines, meal planning often falls to the bottom of the list. But the right meals can help boost focus, energy levels, and mood – all essential for managing ADHD. In this blog, we’re diving into simple, healthy, and ADHD-friendly recipes designed with busy adults in mind. From quick-prep breakfasts to energy-sustaining snacks and dinners that won’t take forever to cook, you’ll find ideas that not only support your health but are also easy to pull together.
Eating well doesn’t need to feel overwhelming. The recipes and tips in this guide will help you take control of your eating habits, keep things flexible, and maintain a balanced diet without the stress. Remember that you can also use natural supplements to maintain optimal health.
Why meal planning is helpful for ADHD
Meal planning may feel like just another task to manage, but it’s especially beneficial for neurodivergent adults and those with ADHD. By creating a clear plan, you reduce decision fatigue, minimise distractions, and avoid the impulse to grab unhealthy, processed foods when you’re low on energy.
For many adults with ADHD, maintaining consistent energy levels throughout the day is key. A healthy diet starts with balanced meals that have the right mix of protein, healthy fats, and fibre can help stabilise blood sugar levels and, in turn, your focus and mood. It can also prevent the dreaded energy crashes that make it even harder to concentrate.
Another perk? A meal plan helps you shop smarter and avoid last-minute runs to the shops or ordering takeaways. By keeping things simple and organised, meal planning gives you the structure you need without adding more stress.
Simple strategies for ADHD-friendly meal planning
Planning ADHD friendly meals doesn’t have to be complicated. The key is to keep it simple and flexible, so you don’t feel trapped by a rigid routine. Here are a few strategies to help you build a meal plan that works with, not against, your ADHD.
- Batch cooking for less decision-making: Cooking a few meals in larger batches means you’ll have ready-made options to pull from throughout the week. This reduces the need to decide what to cook each day and helps you avoid impulsive choices or certain foods that are known to stimulate symptoms.
- Stick with easy, repeatable meals: It’s okay to have a few go-to meals that you rotate regularly. Variety is great, but simplicity can make your life easier. Having a couple of reliable breakfast, lunch, and dinner options that you enjoy helps keep things consistent.
- Use visual reminders: Keep your meal plan somewhere you can easily see it, like on the fridge or a kitchen whiteboard. It’ll remind you of what’s planned and help you stay on track, especially when distractions pop up.
- Prep snacks in advance: Pre-portion healthy snacks like fruit, nuts, or veggie sticks so they’re easy to grab when you need an energy boost. This keeps you from reaching for less nutritious options when you’re feeling tired or overwhelmed.
- Drink water: Staying hydrated is just as important as eating well, especially for maintaining focus and energy levels. Keep a water bottle handy throughout the day, and aim to sip regularly to avoid the dips in concentration that dehydration can cause.
Now that we’ve covered why meal planning is important for ADHD, let’s dive into some easy, nutritious recipes to help get you started. These meals are quick to prepare, packed with brain-boosting nutrients, and designed to keep you feeling energised throughout the day.
Breakfast recipe 1: Egg & avocado toast with spinach and seeds
This easy meal combines healthy fats, protein, and fibre to support focus and balance energy levels. The combination of eggs and avocado provides a great source of omega 3 fatty acids, which have been shown to support brain health, while the wholegrain toast and spinach offer fibre and nutrients to help stabilise blood sugar.
Ingredients:
- 2 eggs
- 1 ripe avocado
- 1–2 slices of wholegrain or sourdough bread
- A handful of fresh spinach
- 1 tbsp mixed seeds (like chia, flax, or sunflower seeds)
- A pinch of sea salt and black pepper
- Optional: a drizzle of olive oil or a squeeze of lemon juice
Method:
- Toast your bread until it’s lightly crispy.
- While the bread is toasting, crack the eggs into a pan and fry them in a little olive oil or water until cooked to your liking (scrambled or poached eggs work too!).
- Mash the avocado in a bowl, and season it with a pinch of salt, pepper, and a squeeze of lemon juice if you’d like.
- Once the toast is ready, spread the mashed avocado over the slices. Top with the cooked eggs.
- Add a handful of fresh spinach to the plate or on top of the toast.
- Sprinkle the mixed seeds over the eggs and avocado for a bit of crunch and extra nutrients.
Why it works for ADHD:
- The protein in eggs helps maintain stable energy levels.
- Avocados provide healthy fats, which are important for brain health.
- Wholegrain toast delivers slow-releasing carbohydrates, which help avoid blood sugar spikes and crashes.
- Seeds add a dose of omega-3s, fibre, and minerals that support overall cognitive function.
Breakfast recipe 2: Peanut butter banana oats
If you’re looking for something delicious yet affordable, this recipe is packed with protein, healthy fats, and fibre, all of which help maintain stable energy and support focus throughout the morning. This recipe is not only budget-friendly but also easy to prepare and filled with nutrients that help keep you focused. Plus, it can be customised with whatever toppings or add-ins you have at home!
Oats are inexpensive and versatile, making this a budget-friendly option that’s still nutrient-dense.
Ingredients:
- ½ cup rolled oats
- A cup of water or your choice of milk (dairy or non-dairy)
- One small banana, sliced
- A tablespoon of peanut butter, or any nut/seed butter you prefer
- A pinch of cinnamon (optional)
- A drizzle of stevia, monk fruit, or coconut sugar (optional).
Method:
- Add the oats and water (or milk) to a small saucepan. Bring to a simmer and cook for 5-7 minutes, stirring occasionally, until the oats are soft and creamy.
- Remove the oats from heat and stir in the peanut butter until well mixed.
- Top with the sliced banana and sprinkle with cinnamon if using. Add a drizzle of stevia, monk fruit, or coconut sugar if you prefer a bit more sweetness.
- Serve warm and enjoy!
Why it works for ADHD:
- Oats provide slow-releasing carbohydrates, keeping energy levels steady and preventing mid-morning crashes.
- Peanut butter offers protein and healthy fats that support brain function and help you feel fuller for longer.
- Bananas are a great source of potassium and vitamin B6, which are linked to cognitive function and mood regulation.
- Cost-saving tips:
- Buy oats in bulk to save money.
- Opt for regular peanut butter instead of expensive nut butters.
- Bananas are usually one of the most affordable fruits available.
Lunch recipe 1: Tuna & bean salad wrap
This recipe is a great mix of protein, fibre, and healthy fats that can help with focus and energy without being heavy or time-consuming. It uses canned ingredients, which are both affordable and quick to throw together. It takes just 5-10 minutes to prepare and is a healthy, balanced option that doesn’t require cooking. It’s also easy to pack if you need to take lunch with you.
Ingredients:
- A can of tuna (in water or oil, drained)
- 1 can of mixed beans (or any beans you prefer, drained and rinsed)
- 1 tbsp mayonnaise or plain yoghurt
- A handful of spinach or lettuce
- 1 medium tortilla wrap (wholemeal if possible)
- Salt and pepper to taste
- Optional: squeeze of lemon juice or some chopped herbs (like parsley or coriander)
Method:
- In a bowl, mix together the drained tuna, beans, and mayonnaise (or yoghurt) until well combined. Season with salt, pepper, and a squeeze of lemon juice if using.
- Lay your tortilla flat and place a handful of spinach or lettuce on it.
- Spoon the tuna and bean mixture onto the tortilla, spreading it evenly over the greens.
- Roll up the tortilla into a wrap and cut in half.
- Serve as is, or with a side of veggies or crisps if you’d like.
Why it works for ADHD:
- Tuna is a rich source of protein and omega-3 fatty acids, which are linked to improved brain function and focus.
- Beans provide fibre and slow-digesting carbs that help stabilise energy levels.
- The combination of protein and healthy fats helps you stay full and avoid energy dips.
- Time-saving tips:
- Pre-make the tuna and bean mixture in bulk for multiple wraps throughout the week.
- Use pre-washed spinach or lettuce to save even more time.
- Keep canned tuna and beans in the pantry for a quick, ready-to-go meal anytime.
Lunch recipe 2: Veggie hummus pita
This is a light yet filling lunch that’s rich in fibre, healthy fats, and protein to keep your energy levels steady. This pita is light, fresh, and super easy to throw together in just a few minutes. Plus, it’s portable, making it a great option if you’re eating on the go. It’s also super versatile—use whatever veggies you have on hand!
Ingredients:
- 1 wholemeal pita bread (or wrap)
- 3-4 tbsp hummus (store-bought or homemade)
- A handful of mixed vegetables (like cucumber, carrot, bell peppers, or cherry tomatoes)
- A handful of spinach or lettuce
- Salt and pepper to taste
- Optional: a drizzle of olive oil or balsamic vinegar
Method:
- Warm your pita bread in the toaster or microwave for a few seconds until soft.
- Spread a generous layer of hummus inside the pita or on the wrap.
- Slice your veggies into thin strips or rounds, then stuff them into the pita (or layer them on the wrap).
- Add a handful of spinach or lettuce for extra crunch and nutrients.
- Season with a bit of salt and pepper, and if you like, drizzle a little olive oil or balsamic vinegar over the veggies.
- Fold or wrap it up and enjoy!
Why it works for ADHD:
- Hummus provides plant-based protein and healthy fats that help fuel the brain and maintain steady energy.
- The veggies offer fibre, vitamins, and minerals that support overall health and well-being.
- Wholemeal pita gives slow-releasing carbs to prevent blood sugar spikes and keep you feeling full.
- Time-saving tips:
- Pre-chop your veggies and store them in the fridge for quick assembly.
- Buy pre-made hummus to save time, or make a big batch yourself and keep it on hand.
- You can switch up the veggies each day to keep it interesting while using the same basic ingredients.
Dinner recipe 1: One-pan chicken and veggie stir-fry
This is a quick and healthy dinner that combines lean protein, vegetables, and whole grains. It’s easy to customise with whatever veggies you have on hand and takes less than 20 minutes to prepare. Plus, it’s easy to adjust based on what you have in the fridge.
Ingredients:
- Two chicken breasts, sliced into thin strips (or use tofu for a vegetarian option)
- 2 cups mixed vegetables (like bell peppers, broccoli, carrots, or snap peas)
- 2 tbsp soy sauce or tamari
- A tablespoon of olive oil or sesame oil
- 1 clove of garlic, minced (or 1 tsp garlic powder)
- 1 tablespoon of ginger, grated (or ½ tsp ground ginger)
- A cup cooked brown rice or noodles (optional)
- A handful of sesame seeds or chopped spring onions for garnish (optional)
Method:
- Heat a large pan or wok over medium heat and add the oil.
- Add the sliced chicken to the pan and cook for 5-7 minutes, stirring occasionally until it’s browned and cooked through. Remove the chicken from the pan and set aside.
- In the same pan, add the garlic and ginger, cooking for about 30 seconds until fragrant.
- Add the mixed vegetables to the pan and stir-fry for 3-5 minutes, until they’re tender but still crisp.
- Return the cooked chicken to the pan and pour in the soy sauce (or tamari), stirring everything together for another minute or two.
- Serve over cooked brown rice or noodles if desired, and garnish with sesame seeds or spring onions.
Why it works for ADHD:
- Chicken provides lean protein to help maintain energy and support cognitive function.
- Veggies add fibre and essential vitamins and minerals to support overall health.
- Whole grains like brown rice offer slow-digesting carbs to help prevent energy crashes.
- The garlic and ginger add flavour while also supporting immune health.
- Time-saving tips:
- Pre-slice your chicken and veggies for faster prep during the week.
- Use frozen veggies to save on chopping time.
- Make extra and store leftovers for a quick, ready-to-eat meal the next day.
Dinner recipe 2: Cheesy bean and veggie quesadilla
This cheesy bean quesadilla is a fast, tasty, and affordable balanced meal that can be customised with different fillings or toppings. It’s a budget-friendly, protein-packed meal that takes just minutes to prepare. It’s versatile and can be made with whatever veggies you have at home, making it a great go-to dinner option.
Ingredients:
- 1 can of black beans or kidney beans, drained and rinsed
- One cup of shredded cheese (cheddar, mozzarella, or a mix)
- A small onion, finely chopped
- 1 bell pepper, chopped
- 1 tablespoon of cumin or smoked paprika (optional, for added flavour)
- 2 large whole wheat tortillas
- A handful of fresh spinach (optional)
- Olive oil for cooking
- Salsa or sour cream for serving (optional)
Method:
- Heat a little olive oil in a frying pan over medium heat. Add the onion and bell pepper, cooking for 3-5 minutes until softened.
- Add the drained beans to the pan and stir in the cumin or smoked paprika, cooking for another 2-3 minutes until everything is heated through.
- Remove the mixture from the pan and set aside. Wipe the pan clean if necessary.
- Lay one tortilla flat in the pan, sprinkle half the cheese over the tortilla, then layer the bean and veggie mixture on top. Add the spinach if you’re using it. Sprinkle the rest of the cheese over the filling and top with the second tortilla.
- Cook for 2-3 minutes on each side, pressing down with a spatula until the tortillas are golden and the cheese is melted.
- Remove from the pan, cut into wedges, and serve with salsa or sour cream on the side.
Why it works for ADHD:
- The beans provide plant-based protein and fibre, keeping energy levels steady.
- Whole wheat tortillas offer complex carbohydrates that help avoid energy crashes.
- Veggies add fibre and essential nutrients that support focus and mood.
- The cheese gives a satisfying taste and adds calcium for bone health.
- Time-saving tips:
- Use pre-shredded cheese and canned beans to cut down on prep time.
- Cook the veggie-bean filling in advance, so you only need to assemble the quesadilla when you’re ready to eat.
ADHD friendly snack ideas:
If you’re looking for something to tide you over between meals, these snacks are designed to help keep your energy steady and support focus throughout the day.
- Apple slices with peanut butter
- Apples are a great source of fibre, and when paired with peanut butter, you get a good dose of healthy fats and protein. This combination can help prevent blood sugar dips and keep you feeling full between meals.
- Greek yoghurt with berries
- Greek yoghurt is rich in protein, which helps maintain steady energy. Add a handful of berries for some natural sweetness and a boost of antioxidants. If you need more crunch, sprinkle in some oats or nuts.
- Carrot and cucumber sticks with hummus
- Raw veggies like carrots and cucumbers are easy to prep and pack with fibre, which supports healthy digestion. Hummus adds protein and healthy fats, making this snack satisfying and filling.
- Popcorn (plain or lightly seasoned)
- Popcorn is a low-calorie, high-fibre snack that’s easy to make. Avoid the heavily buttered versions and season with a pinch of salt, pepper, or nutritional yeast for a bit of flavour without added fat.
Wrapping up: Your ADHD-friendly meal plan
Eating well doesn’t have to be complicated, even if you’re neurodivergent or have received an ADHD diagnosis. With a little planning and meal preparation, you can fuel your body and brain with nutritious, balanced meals that keep you energised and focused throughout the day. Whether it’s a quick breakfast, an easy lunch, or a simple dinner, the key is to avoid processed food and food additives, choosing meals that fit your lifestyle and support your health.
Remember, it’s okay to keep things simple and flexible. Start with the meals and snacks that work best for you and build from there. Over time, you’ll find that a little bit of planning goes a long way in supporting not just your physical health but your mental well-being too.
Do you meal prep to help you follow an ADHD diet?
***Please be advised that the information and tips provided are intended to support your wellness journey. However, we are not licensed healthcare professionals. We strongly recommend consulting with a qualified healthcare provider before making any changes to your health or wellness routine. Your health is a personal matter, and while we aim to offer guidance, we do not diagnose or provide medical treatment.***
