Mindset Shifts & Practical Tips for ADHD Meal Planning
If you’re an ADHDer, you probably already know that meal planning is one of those things that could be a helpful addition…but when it comes time to do it, your ADHD brain says, “Oh, hell no.”
If you feel like your eating pattern has some room for improvement…but ADHD is in the way of making changes, then this post is for you: a road map of how to work with your brain to nourish your body with less stress, guilt, and friction.
If we haven’t met, Hi! Hello. I’m Melinda Staehling, an Oregon-based Certified Nutrition Specialist®, AuDHDer (autistic +ADHD), and your tour guide here for this ADHD meal planning experience.
While there are so many meal planning guides out there with tips and food lists, I want to spin things a bit. Here, I’m sharing mindset ideas around ADHD meal planning that just aren’t discussed as much.
This blog explores what ADHD actually is and how it relates to meal planning. We’ll go over how you can move forward with planning, while adding ease and reducing the guilt (and rotten romaine in the fridge).
First off, let’s get back to the basics.
I. What is ADHD?
In order to get the most out of thinking about meal planning, let’s zoom out for a minute and consider what ADHD actually is.
While the word choice in the DSM is not the most affirming language, Attention Deficit Hyperactivity Disorder truly sucks as a label. It’s what we currently use to describe ADHD.
ADHD is currently defined by three different “types” in the DSM-5-TR, the most recent source for diagnosing mental health conditions. And in this case, neurotypes.
There are three ADHD subsets:
Inattention
Impulsivity & Hyperactivity
Combined Type (meets the criteria for both Inattentive and Impulsive/Hyperactive)
If you want a refresher on the current ADHD Diagnostic Criteria, here’s a link.
While the DSM is how we diagnose, here’s another framework for ADHD, coming from Dr. Dodson, an ADHD Psychiatrist, who I think looks at a more expansive view of what’s involved with the ADHD experience.
The 4 Pillars of ADHD [1]
An Interest-Based Nervous System - Not necessarily a “deficit” of attention, but really, more of it on particular areas of interest
Emotional Hyperarousal - Sensitivity to emotions, both the pleasurable and the more difficult
Rejection Sensitivity Dysphoria (RSD) - a more heightened sense, either real or imagined, of rejection, criticism, or failure
Executive Function Challenges - The high-level thoughts and emotions that help us to plan and implement our tasks and goals
When looking at the above core traits, doesn’t it make sense that traditional meal planning might be a tough match for folks with ADHD?
II. What’s Meal Planning?
It’s easy to think of meal planning as one simple step: filling in the blanks on a cute Pinterest-worthy weekly calendar. And scene.
That couldn’t be further from the truth.
Here, let’s take into account everything in the context of eating, from the very beginning of an idea about food, to the shopping, prep, cooking, and clean-up when we consider meal planning.
If we only look at the actual food item being eaten for Wednesday dinner, we’re forgetting all the steps that go into getting that idea onto the plate.
This is where we can get our ADHD-selves into deep waters with romantic notions that we have spacious free time to be Instagram-worthy food bloggers. Forgetting we’re also doing our jobs, taking care of ourselves, and having a life outside of making food and doing dishes.
Definition:
Meal Planning - Making time for planning and brainstorming, list-making, and reflection for meals and snack ideas
What’s Involved in a Meal Planning System?
Taking into account your schedule for the week. When are you eating at home? Eating out? What is your current energy level and capacity?
Making a grocery list
Taking the time to input that list into Instacart/Food delivery service
OR
Time to go to the grocery store (including travel time, accommodations, etc.)
Unpacking and putting away food
Prepping and Cooking
Eating
Clean-up
Space for thoughts and feelings reflections after the meal, day, or week to refine the process
And, the cycle repeats itself, weekly, forever. 😊
I even like to include our thoughts, feelings, and reflections about our food after the week is over in meal planning, because that can impact how we continue with our plan over time.
So you can see why someone who has differences in organizing and initiating complex projects, heightened sense of overwhelm, differences in interoception (hunger and fullness), time differences, and more intense feelings and emotions when things don’t go according to plan (aka RSD) just might have some kind of time with the way this system is set up for us.
What I’m saying is that meal planning is not an easy process. Assuming that this should be a simple process is just a recipe for a shame spiral. Dear Reader, let’s break down some steps so that you can start making progress (and feel less burnt out).
III. Mindset Shifts for Better ADHD Meal Planning
Sometimes success starts with a better understanding of the story that our brains are telling ourselves, so that we can fact-check. Is our brain telling us a tall, unrealistic tale?
Romantic Expectations to Real Life
ADHDers tend to romanticize the future, adding more and more to their plate than human time actually allows for.
We love buying new courses, planners, or making elaborate meal plans for recipes with fresh veggies that take a lot of chopping and available energy to get on the plate.
So, this is where I’m going to ask you to get real with your expectations around meal planning. Are we basing our beliefs on what we see on social media? A food blogger who spends all day on the perfect shot?
Or are we being practical with the time and energy we actually have? I know that the reality check isn’t as much fun.
This could look like choosing meals that actually work for your life (hello, Air Fryer) instead of adding more batch cooking on a busy weekend.
2. Reducing the Guilt and Shame and Creating Ease in our ADHD Meal Planning
I think a lot of us carry around a ton of guilt, shame, and worry about our meals.
Wasting Food: For some of us it’s the food waste, and the ADHD tax is so real, whether it’s buying produce for what sounds like a fun new recipe with the best of intentions, only for it to rot in the fridge, or subscribing to a meal delivery service for the boxes to pile up on us.
Solution: Lean into less perishable groceries, such as frozen veggies and canned or pre-chopped fruit.
Cleanup: For me, it’s the cleanup. I can’t think of how many times I’ve beaten myself up for my outward inability to do the dishes. What looks like me being messy is filled with the complex process of where to start, sensory overwhelm over the pile, and a sense of ick around the messy, slimy leftovers.
Solution: Empty the dishwasher earlier in the day so that you can tuck dirty dishes in as you go, and not generate such an overwhelming pile.
Nutrition: And for some of us, it’s being overly worried about what our nutrition looks like. Maybe this is your expectation of what nutrition should be, or you’re highly concerned and anxious about keeping things “clean eating” or “healthy.”
Solution: This might mean working with an ADHD-affirming nutritionist or dietitian, so you can learn, or re-learn, the basics without falling into overwhelm.
In any of the above, is there a way to reduce the shame, guilt, and food anxiety, to make our meal planning easier, and softer on ourselves? Can we lower our expectations to meet with reality, so that we feel less disappointment?
3. Using the Core Traits of ADHD to Improve Our Meal Planning
Our final mindset shift builds on what we’ve learned so far. Instead of fighting against our brains, let’s use both the challenges and strengths of ADHD to help us improve our meal planning system.
Dr. Dodson, whom I mentioned above, created an acronym of the ADHD neurotype called INCUP. INCUP describes what Dodson feels are the major motivations of ADHD.
REMINDER:
While there are some core traits to ADHD, this is your unique experience, with your brain. The strategies that work for you might make zero sense to someone else.
Certified Nutrition Specialist® and fellow ADHDer Robin Gatter, MS, CNS, LDN, explains that with her clients, “meal prep is very individualized. Social media makes you think it’s only pretty glass containers with dividers and eating the same meal 4 days in a row.
Some people like to make a fully cooked meal and eat leftovers, while others like to have meal components ready to be cooked. Knowing which kind of person you are is the first step to successful meal prep.”
IV. How the INCUP Model Can Help You Meal Plan with ADHD
The INCUP Model (Interest, Novelty, Challenge, Urgency, Passion/Play) was developed by Dr. Dodson. Here are some ways it can make meal planning feel more ADHD-aligned.
I – Interest
Plan meals you actually like to eat, not what you think you "should" eat.
Use foods (including sauces or spices) or cooking techniques that make you curious or excited.
From Robin: “Some ADHD brains like variety in meals. Keep sauces and condiments on hand to give a new spin to favorite foods. Chili crunch, pesto, tahini, and Japanese BBQ sauce are great for dipping, adding to pasta, or over rice.”
Create a "Favorites List" or “High Interest Foods” menu. Keep it visible!
Engage with food in another way; check out a new cookbook from the library, or watch a YouTube video about how to cook a new dish.
Include a mixture of flavors, textures, and colors to pique interest.
N – Novelty
“It’s common to hyperfixate on a meal and then wake up one day and not be able to eat it,” Robin says, as a reminder that we can honor our desire for newness, instead of working against it.
Rotate a few new meals weekly - even just changing toppings or sauces.
Try meal kits, salad kits, or international snacks.
Use themes like “Snack Night” or pick an evening to explore cultural foods.
Eat in a new location - a different spot in the house, a picnic, or dinner at a friend’s house.
C – Challenge
Turn meal planning into a game: “5 items, 10 minutes, Done!”
Try a “Clear the Fridge” or pantry challenge.
Use timers or TikTok recipe recreations for a dopamine boost.
Find a friend or partner to create a longer meal planning challenge with. It can be great to stay motivated over time.
U – Urgency
Create urgency, even if it’s “false.”
Meal prep in sprints: 10-minute timers, one-song cooking.
Schedule mini-deadlines (e.g., eat before a show starts).
Have visible reminders or auto-alerts to trigger food prep.
P – Passion/Play
Make meals a sensory or creative activity: compartment boxes, colorful plates, music while cooking.
Involve others for more connection (body doubling, family dinner “assembly lines” aka taco night).
Use play when shopping: listen to music or podcasts on your headphones.
V. Nutritionist-Approved ADHD Meal Planning Tips
Here are some of my go-to tips from my clients and fellow ADHDers -
Visual Planning
Keep meal planning top of mind and not buried in your computer/planner.
Using a fridge-mounted dry-erase board, Post-it wall, or a magnet board for meals you rotate through, and a visual list of what’s in the fridge/freezer. Many ADHD brains do better when they can see it.
Prep or Pick One Component
Instead of prepping full meals, batch-cook 1-2 elements:
Roast a protein (tofu, chicken thighs).
Or, choose a pre-prepped protein like a rotisserie chicken, Kevin’s Meal [https://www.kevinsnaturalfoods.com/], or a plant-based burger.
Cook rice or pasta, OR buy pre-cooked frozen/bagged.
Wash and cut a few veggies, OR pre-cut frozen/fresh veggies.
Use the 3-2-3 Grocery Rule
Buy 3 proteins, 2 carbs, 3 veggies.
Rotate them into different meals with spices, sauces, or formats.
Avoid the overwhelming grocery trips - get what supports your week.
Constructing a Balanced Meal
Despite what the internet wants you to believe to sell diet books and nutrition plans, building balanced meals and snacks does not have to be rocket science. Pick a protein, a carb source, and healthy fats, and you are good to go. We love some added fiber throughout the day.
For snacks, two-item snacks that hit a couple of the macronutrients (protein, carbs, fats) are going to have more staying power and keep you energized for longer.
Building Momentum
I talk a lot with my clients about building momentum - it is SO hard to get going for dinner from scratch when you’re worn out, done making decisions, and just can’t even.
Besides having a plan (or a plan to pick from), do some visual cues in the morning to help with momentum when you get home from work.
Some examples of building momentum:
Having a pot of water on the stove in the morning so that when you get home from work, you just have to turn it on, and then you can take your shoes off, change into comfy clothes, etc., while the water is coming to a boil.
Have the sheet pan on the stove as a cue for the sheet pan dinner in the morning, and turn on the oven to preheat as soon as you walk in the door.
If three recipes use diced onions, buy the frozen diced onions (easy!), or prep enough diced onions on the weekend so that getting the cutting board and knife out doesn’t become an insurmountable barrier on Wednesday night.
Sometimes, You Just Cannot.
Even the best planning and intentions can fail when we have a day when cooking is just too much. It’s OK! We all do it.
Robin reminds her clients to “Keep <emergency break glass> foods in your home for when nothing sounds good or you don’t have the mental energy to cook. That could be frozen chicken tenders, sweet potato fries, frozen broccoli that you make in the air fryer, or cans of soup or chili that can be heated in the microwave.”
VI. Sample ADHD-Friendly Meal Plans
I know we love some real-world examples. Here are a couple of “meal plans” for inspiration for both lower energy days and a day when you have a little more time and interest to put toward food.
Use what you like, sub out the rest!
Low-Energy/Low Spoons Day Meal Plan
Breakfast: Oat bar + banana
Snack: Supplement shake
Lunch: Pre-made soup + buttered toast
Snack: KIND bar + string cheese
Dinner: Frozen dumplings + bagged salad + sesame dressing
Dessert: Mochi or ice cream bar
High-Dopamine Day Plan
Breakfast: Breakfast tacos with egg, cheese, and salsa
Snack: Smoothie with cocoa, nut butter, milk of choice, and frozen berries
Lunch: DIY Box (crackers, hummus, turkey, cucumber, olives)
Snack: Apple & cheese
Dinner: Build-your-own rice bowl with protein + pickled veggies + spicy mayo
Dessert: Ice cream with nuts and chocolate sauce
VII. How to Know When You Need Help
Dear Reader: Nourishing yourself in the midst of everything else you have going on can really be a challenge. Please know that you’re not a failure if you haven’t figured out the right system for your life (and your brain).
If any of the items in the list below ring true for you, it might be time to call in the cavalry for a little support.
Signs that food issues and sensory sensitivities are impacting health or daily life:
Your food aversions are increasing, leaving you fewer food options.
You find yourself isolating more from social situations due to food.
You’re in a cycle of binge eating and/or restriction.
There are options out there for ADHD-affirming therapists, coaches, and dietitian-nutritionists. I encourage you to seek support that honors your neurodivergence.
It can be hard to ask for help. I get it. But the good news: I’m a nutrition pro and I’m ready to help personalize the right-fit plan for you. You deserve to be nourished.
VIII. Final Thoughts
Meal planning doesn’t have to feel like a punishment or a project you’ll never finish. With an open mindset, flexible strategies, and models like INCUP, you can build a food routine that supports your body and works with your brain.
Focusing on real life over idealized expectations
Reducing the guilt & shame
Using a model like INCUP to help ADHD meal planning work for your brain
I hope this process has helped you feel more confident and capable in your ADHD meal planning.
If food dislikes, binge eating, ARFID, or a chronic health condition are making meal planning more challenging, and you’d like some help with this aspect, let’s chat. Book an Introductory Call if you're ready to get personalized support for ADHD and nutrition.
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Dr. Megan Anna Neff & Patrick Casale discuss the pillars of ADHD in the Divergent Conversations Podcast starts at 11:00 https://www.divergentpod.com/blog/ep-59