Easy Meals for ADHD Adults: Quick Tips and Recipes to Simplify Your Life

Cooking is often cited as an overwhelming task for adults with ADHD. Managing a household, regardless of its size, while keeping up with meal planning, preparation, storage, and cleanup is a chronic challenge.

This guide will share practical tips to help you along the way. They won't make your ADHD go away; but they may put a little spring in your step as you think about next week's meals.

Common Challenges

Living with ADHD presents unique obstacles, and meal preparation is most certainly no exception. These challenges often stem from symptoms that affect the senses, memory, and time management. Let's explore how these factors can play a role.

ADHD Symptoms Affecting Meal Prep

ADHD symptoms can make meal prep downright dreadful task. Here are some ways these symptoms show up in the kitchen:

• Trouble Tracking Time: ADHD can make it hard to keep track of time, making it difficult to follow a recipe that requires multiple steps or ingredients. You might start boiling water and forget about it until it's evaporated.
• Weak Memory: Remembering each step in a cooking process doesn't happen intuitively. Losing track of steps or missing an ingredient can happen more often than not. Forgetting to turn on an alarm or to remove the cinnamon rolls is no good.
• Sensory Avoidance: Many adults with ADHD have sensitivities to certain textures, smells, or visual input. This can make handling raw meat, cutting onions, or even the scent of certain spices unpleasant.

Time Management Issues

Time management is one of the top executive functions people reference in relation to ADHD, and for good reason. When it comes to food management, there are some complications that can result.

Recipes often underestimate the amount of time needed, which can be even more challenging for adults with ADHD. Here's why:

• Misjudged Time: What might be a 30-minute meal in a recipe book can easily turn into an hour or longer for someone without ADHD. When you add ADHD to the proverbial mix, you can easily triple or quadruple that time estimate, if you even get to finish it at all. Those of you with little kids at home know how easy it is to get pulled away from something, making coming back that much less likely.
• Overwhelm: The sheer number of tasks—chopping, boiling, baking—can make time seem to almost stand still. This task paralysis creates a chain reaction where you start one task, forget it, and move on to the next, endlessly cycling without completing anything. Many ADHDers are also perfectionists or manage OCD as co-morbid conditions. Both of these can add many extra moments with checking, double-checking, cutting things a certain way, or having issues around fears of illness or contamination.

Executive Function Challenges

Executive functions are the ways that our brains organize, plan, decide, prioritize, execute, and complete tasks. When impaired by ADHD, it can make meal preparation something you want to avoid.

• Lack of Planning: Planning multiple meals for the week requires being able to look ahead far enough to imagine the tangible need for that food. ADHD makes looking into the future really really hard. This is one reason planning may not happen.
• Decision-Making: On a related note, part of planning involves actively choosing those meals. If you have some unresolved trauma around past choices, this can snowball into extreme people pleasing, including around food.
• Execution: Adequately executing the ‘activity' of cooking also involves the setting up of the space, as well as the cleaning up afterwards. These related tasks can get easily pushed to the side.

So, that's some of what makes meal planning and preparation so terrible for so many ADHDers! Now, what to do about it?

Planning Your Meals

Planning your meals ahead of time can be very helpful, especially for adults with ADHD. Knowing what you will eat for breakfast, lunch, and dinner can help alleviate some decision fatigue.

I'm guessing you already know about how it can reduce stress by saving money and time. So let's skip ahead to how to go about doing this. Don't forget the power of an accountability partner!

Creating an ADHD-Friendly Meal Plan

Making a meal plan that fits your unique brain is possible with some creativity and grace. Here are some steps to try:

1. Simple Recipes: Choose recipes that are quick and easy to make. Opt for meals that require fewer ingredients and minimal prep time.
2. Prep: If you live alone or don't have anyone who enjoys chopping, you can save time by buying pre-cut frozen veggies. If you are lucky enough to live with someone who actually enjoys this, by all means enlist their help to save more money.
3. Clean-up: Keep dishes to a minimum by dabbling in one-pot meals, where you literally throw everything into a pot. Also, there is no (or should be no) shame in paper plates! There is also no judgment if you use paper and traditional ceramic or glass.

Weekly Grocery List Essentials

Creating a solid grocery list can help you stay organized and make meal planning easier. Here are some essentials to include:

• Frozen Chopped Veggies: They are cost-effective, last longer, and can actually taste fresher.
• Canned Tuna: A quick and easy source of protein. Can be used in salads, sandwiches, or eaten on its own.
• Nut Butters (Peanut, Almond; sub Hummus): Perfect for a quick snack or a protein boost. Goes great with apples or on toast.
• Bread: Opt for bread that has a longer shelf life to avoid spoilage.
• Eggs: Versatile and quick to cook. Great for breakfast, lunch, or dinner. Buy them already hard boiled to save more time.
• Coffee and Creamer: Essential for your morning routine!
• Butter: Always handy for cooking and baking.
• Fruits: Bananas and apples are easy to grab and go. Canned fruits, especially individual servings, are also a good alternative.
• Individually Packed Snacks: Nuts, pretzels, and trail mix are great for quick energy boosts without the hassle of portioning them out yourself.

By following these tips, you may find meal planning a little more manageable. Whether it’s making quicker recipes or stocking up on essential groceries, each step makes life a little easier, especially for adults with ADHD looking for easy meal solutions.

Don't forget to look for accountability groups or partners, as that makes the biggest difference, in my humble opinion. ADHD ReWired with Eric Tivers has some wonderful groups that offer this.

Grocery Shopping Tips

Managing grocery shopping is yet another challenge when executive functions are wobbly. Here are some tips to help you navigate the grocery store, find ADHD-friendly foods, and organize your grocery list effectively.

(See also “Easy ADHD Lunch Ideas Adults Will Appreciate [Updated 2024]” for more information on hacking grocery store trips and meal management.)

Efficient Grocery Store Strategies

Navigating a grocery store efficiently can save you time and reduce stress. Here are some practical tips to help you shop smarter:

1. Make a Plan: Bring your list (and use it!) We use Alexa for this, so we can add items verbally throughout the week and then take that list with us. It doesn't always work perfectly but overall it's been pretty helpful. To be honest, though, I'm a bit bored of it and looking for something better!
2. Stick to a Route: Have a set route that you follow every time you visit the store. This way, you can be more familiar with what's there and waste less time hunting for stuff. (Unless the store decides to throw a curveball with one of their fun reorganization ideas. In that case, good luck to you.)
3. Shop During Off-Peak Hours: Try to shop when the store is less crowded. If your schedule allows it, try Tuesday mornings. It will give your senses a break.
4. Wear Earplugs: If you’re easily overstimulated, consider earplugs to block sounds, or earbuds to listen to your podcasts.
5. Set a Timer: Give yourself a specific amount of time to complete your shopping. This adds a sense of urgency and can help keep you out of hyperfocus.

ADHD-Friendly Foods to Look For

When it comes to easy meals for ADHD adults, focusing on ADHD-friendly foods can make meal prepping, cooking, and cleaning up slightly more appealing. Look for foods that are simple to prepare, package, and clean up. Here are some categories to keep in mind:

• Whole Grains: Foods like oats, brown rice, and whole-grain pasta are versatile and easy to cook.
• Proteins: Think chicken breasts, canned beans, and pre-cooked proteins like rotisserie chicken. Or eggs, or meat alternatives!
• Convenient Snacks: Pre-sliced fruits, nuts, and cheese sticks can be excellent grab-and-go options.
• Frozen Vegetables: These are quick to prepare and require minimal clean-up.
• Pre-Packaged Meals: Sometimes, prepared meals or frozen entrees can be a lifesaver.

Organizing Your Grocery List

An organized grocery list can be your best friend. It can help you stay focused and ensure you don't forget essential items. Here are some tips for creating a well-organized list:

1. Categorize Items: Group similar items together such as produce, dairy, and canned goods. This makes it easier to find everything quickly.
2. Use a Checklist App: Apps like Workflowy can help you create and manage your list easily.
3. Prioritize: List your most needed items at the top. This way, if you get overwhelmed, you can grab the essentials first.
4. Keep a Running List: As soon as you notice you’re running low on something, add it to your list.
5. Stick to the List: It can be tempting to buy extra items, but sticking to your list helps to avoid unnecessary purchases and distractions.

By implementing these grocery shopping tips, you can make the task a little more doable. Stay tuned for more strategies to help you with easy meals for ADHD adults.

Simple Meal Ideas

Here are some simple meal ideas that can make your life easier while ensuring you get tasty and satisfying food. These are foods I personally like. Please use your own judgment in choosing yours.

Breakfast Options

Starting your day with a solid breakfast sets the tone for the rest of the day. Here are a couple of quick and easy options:

• Peanut Butter on Whole Wheat Bread: Spread some peanut butter on a slice of whole wheat bread. This is quick, filling, and easy to prepare. You can also swap out the peanut butter for cheese or avocado if you like.
• Whole Banana: Completing your breakfast with a whole banana is a great idea. Bananas are easy to grab and eat on the go, providing a handy source of energy. If you're at home and want to get fancy, slice your banana on top of the peanut butter and drizzle honey. I know, it's impressive!

These options are perfect for those busy mornings when you don't have much time but still want a nutritious start to your day.

Lunch Choices

Lunchtime can often sneak up on you, especially if you're swamped with your job or caretaking. These easy meals for ADHD adults can be prepared in advance, so you always have something ready:

• Pasta with Meat Sauce: Cook some pasta and top it with a meat sauce. If you prefer, you can use a veggie sauce. This dish can be made in a large batch and stored in the fridge for several days. Kids also usually seem to like this one. Winning!
• Baby Carrots: Pair your pasta with a side of baby carrots. They require no cooking and are easy to munch on while you work, commute, or mindfully enjoy your meals.

Prepping these meals can save you from the midday scramble and keep you fueled throughout the afternoon.

Dinner Recipes

Dinner should be a relaxing time, not a stressful one. These dinner recipes are easy to assemble and require minimal effort:

• Salade Niçoise with Canned Tuna: A Salade Niçoise can be a mix of canned tuna, pre-washed greens, green beans, hard-boiled eggs, and canned black olives. You might want to steam the green beans in the microwave for a few minutes, but other than that, it's mostly about assembling ingredients.
• French Bread or Dinner Roll with Butter: To round off your meal, add a piece of French bread or a dinner roll with a bit of butter. It's a great way to make your dinner feel more complete without adding too much extra prep time.

These recipes should hopefully be pretty straightforward, allowing you to enjoy your evening rather than spending it all in the kitchen.

for more ideas, check out Rene Brooks' article “100 No-Cook Meal Items for When You Refuse to Adult” from her blog, blackgirllostkeys.com

Time-Saving Cooking Tips

Finding ways to save time in the kitchen is clearly where it's at for ADHDers. Here are some time-saving tips that can help you maintain a steady supply of meals without as much stress.

Batch Cooking and Freezing

Batch cooking is a lifesaver. Imagine having a freezer full of ready-to-eat meals that you can just heat up. Sounds great, right? Get your accountability partner on standby and start a timer for one or two hours. You can get a lot done ahead of time that will make your week go smoother.

• Rice: Cook a big batch and freeze it in portions. When you're ready to eat, just microwave it. (Or buy Trader Joe's like we do.)
• Vegetable Soup: Make a large pot of soup. Pour it into freezer bags, leaving some space at the top as soup expands when frozen.
• Pasta Dishes: Make your macaroni and cheese and have it ready to go for when you or your tribe starts to get hangry.

By having these staples on hand, you can quickly put together a meal any day of the week.

Using Kitchen Gadgets for Quick Prep

Kitchen gadgets are your best friends when it comes to speeding up meal prep. They can make tasks like chopping, mixing, and cooking a breeze. Here are a few tools that can be particularly helpful:

• Food Processor: This can chop vegetables, shred cheese, and even mix dough in seconds.
• Instant Pot: This multi-use gadget can pressure cook, slow cook, sauté, and more, all in one pot.
• Microplane: These are fun for zesting citrus fruits and can go onto the top rack of the dishwasher. Just be careful when you use it to avoid any scrapes. (I learned that the hard way…more than once.)

Using these tools will decrease the time and effort needed to prepare meals.

Prepping Ingredients in Advance (By Buying Them Prepared!)

One of the simplest ways to save time in the kitchen is by prepping ingredients in advance. If your budget allows it, this starts with smart shopping choices. Here are some tips:

• Buy Pre-Chopped Veggies: Many grocery stores offer pre-chopped or even spiralized vegetables. Grab these to skip the chopping step altogether.
• Rotisserie Chicken: A pre-cooked chicken can be shredded and used for multiple meals like salads, wraps, or casseroles.
• Frozen Fruits and Vegetables: These are often pre-cut and can be easily added to dishes without extra prep.
• Packed Spices: You can sometimes find basil paste in the frozen foods section!

Having the ingredients prepped ahead of time helps to streamline the entire cooking process, making it easier to whip up easy meals.

Remember, the key is to make this as simple as possible, to use accountability, and to be kind to yourself!

Maintaining Energy Levels

Staying energized throughout the day is important for anyone. But when you have ADHD, it's even more so. The right foods and habits can help fuel your brain so it can focus on what you want it to. Let's explore how to keep your energy levels up.

Energy-Boosting Foods

Certain foods are great for keeping your energy levels steady. These aren't gimmicky; more like common-sense reminders.

• Whole Grains: Foods like oatmeal, brown rice, and whole wheat bread release energy slowly, helping maintain a steady energy supply.
• Fruits: Bananas, berries, and oranges contain natural sugars and fiber, both of which provide a quick and lasting energy boost.
• Nuts and Seeds: Almonds, walnuts, and sunflower seeds are packed with fats and protein, perfect for snacking.
• Vegetables: Leafy greens like spinach and kale are rich in iron.
• Legumes: Beans and lentils are full of complex carbohydrates and fiber, offering prolonged energy.

Hydration Tips

Hydration often gets overlooked but is key to maintaining energy. Here are some easy tips to stay hydrated:

• Drink Water Regularly: Keep a bottle of water with you and set reminders to take sips throughout the day.
• Infuse with Flavor: Add slices of lemon, cucumber, or berries to your water to make it more appealing.
• Limit Caffeine: While a cup of coffee or tea can give you a quick boost, too much can lead to dehydration and energy crashes.
• Eat Hydrating Foods: Consume foods like watermelon, cucumbers, and oranges that have high water content.

How to Avoid Energy Slumps

Avoiding energy slumps can help you maintain focus and productivity throughout the day. Here are some strategies:

1. Balanced Meals: Ensure your meals mix carbohydrates, fats, and protein.
2. Regular Snacking: Opt for small, frequent snacks. Think nuts, fruit, or yogurt.
3. Take Breaks: Short, frequent breaks can help recharge your brain. Even a 5-minute walk can boost your energy.

Implementing these simple food and hydration tips can help you maintain your energy levels throughout the day.

These are general guidelines. As always, please consult with a doctor for specialized guidance.

FAQs

When it comes to easy meals for ADHD adults, here are some frequently asked questions and their answers. These tips and suggestions can help make meal prep and grocery shopping more manageable.

What are the best easy meals for ADHD adults?

ADHD adults often benefit from meals that are simple to prepare, require minimal cleanup, and can be made in bulk. The best easy meals for ADHD adults include:

• One-pot dishes: Think stews, soups, and casseroles. These are not only simple but also offer balanced nutrition.
• Sheet pan meals: Vegetables and proteins can be roasted together, making it a one-pan cleanup process.
• Slow cooker recipes: These are great because they may require less prep and cook more on their own. (Read the instructions though!)
• Ready-to-eat snacks: Consider including things like yogurt, nuts, or fruit, which can be quick yet satisfying.

These types of meals require few ingredients and keep things straightforward, which can be particularly helpful for those who might struggle with complex recipes.

How can I manage grocery shopping with ADHD?

Grocery shopping can feel overwhelming, but there are a few strategies that can make it easier:

1. Create a list: Writing down what you need before you go helps to keep you focused.
2. Shop online: Many stores offer online shopping and delivery, which can save you time and reduce distractions.
3. Set a routine: Try shopping on the same day each week to build a habit.
4. Use apps: Productivity or AI assistant apps can help keep your list organized and remind you of what you need.
5. Shop when it's calm: Going to the store during off-peak times mean bring fewer distractions and ultimately a faster trip.

By planning ahead and utilizing technology, grocery shopping can become less of a chore and more of a doable activity.

How do whole grains benefit ADHD-friendly meals?

Whole grains can be a key component of ADHD-friendly meals for several reasons:

• Steady energy: Whole grains like brown rice, oats, and quinoa digest slowly, providing a steady release of energy that can help with focus and consequently emotional regulation.
• Nutrient-rich: They are packed with vitamins and minerals.
• Versatile: Whole grains can be used in salads, side dishes, and even as a main course.

Including whole grains in your meals can enhance both physical and mental well-being, making them a smart choice for ADHD adults.

These FAQs provide practical answers and tips for making meal planning and grocery shopping easier for ADHD adults, ensuring that mealtime is as stress-free as possible.

Key Takeaways

Finding easy meals for ADHD adults is possible, and can simplify this part of your life. With a mix of quick recipes and prepared foods, you can focus on what matters. Remember to keep your kitchen stocked with essentials like pre-cut vegetables and ready-made proteins.

Now is the time to start your meal planning journey. Take small steps and keep your chin up. You can do it!

For more tips on neurodivergent teacher accommodations, read the “Top 10 Essential Neurodivergent Teachers Accommodations” round-up!