7 Meal Planning Tips for Folks with ADHD
For many people with ADHD, the thought of preparing a meal can feel exciting, and also overwhelming. There’s many great reasons to cook (for example, avoiding the potential cost, or “ADHD tax” of ordering take out) but it may also feel like there are too many steps involved: choosing a recipe, going grocery shopping, planning when to cook… what to choose, and where to start?
Here’s a few tips to move through the paralysis of endless options and make the cooking process feel a little bit more manageable. BUT WAIT! You don’t have to use all 7, we recommend just picking one or two things on this list.
1. Check In:
Take a moment to tune into your body and consider what type of foods you are craving. Make note of any taste, texture, or temperature that sounds good. This may help narrow down options in a recipe search. Also, check in with your hunger. If you are already feeling hungry, will you need a snack to satisfy your hunger now before this next undertaking?
2. Tailor Your Meal:
When looking at recipes, consider your sensory preferences, cooking abilities, and time available. If you are seeing recipes that are close, but not quite what you want, consider adapting the recipe to meet your personal preferences and needs.
3. Identify Short Cuts:
If you’re running short on time or energy, consider using pre-cooked, frozen, or canned ingredients in your recipe to reduce steps in preparation and cooking time. Stocking up on these ingredients can make cooking more accessible and reduce time and energy spent going to a store each time.
4. Visualize the Process:
Use visual aids, such as step-by-step recipes with pictures or cooking videos to help follow the sequence of tasks involved in preparing the meal. These visual aids can also make it easier to identify any other ingredients or cooking tools that need to be acquired.
5. Make a List when grocery shopping:
Have you ever walked into a store for one thing and come out with something totally different? For some folks with ADHD, this can be a regular occurance. Some find it helpful to create a list with all the required ingredients prior to entering a grocery store, while others find working on a list in advance with a partner, family member, or friend may be more feasible. Some recipe and meal planning apps can automatically generate grocery lists too!
6. Flexibility and Fun:
If it’s hard to work up motivation to go to a store or obtain ingredients, consider if there are any parts of the process you find enjoyable. Is there a way to prioritize fun through this process? Some folks find that including a certain amount of structure (such as a grocery list) and flexibility (permission to select fun foods or take a break and browse other aisles) can add more adventure and enjoyment to the process.
7. Set Realistic Expectations
Understand that there will be days when you don't feel like cooking or when unexpected events disrupt your meal schedule. On those days, it's okay to rely on convenient options like frozen meals, takeout, or simple sandwiches. Remember, the goal is to nourish your body and enjoy your meals, not to adhere to a rigid plan at all costs.
Meal planning can be challenging for anyone, and conventional strategies aren’t always a good fit for folks with ADHD. Because each person has unique experiences and needs, incorporating new strategies with flexibility and personalization is key. Working with one of our dietitians who specialize in working with folks who are neurodivergent can be a great place to start!