7 Day diet plan for adhd
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Eggs
Spinach
Salmon
Brown rice
Blueberries
Chicken breast
Quinoa
Broccoli
Bananas
Turkey
Sweet potatoes
Avocados
Oats
Lean beef
Lentils
Oranges
Cottage cheese
Almonds
Tuna
Whole wheat bread
Greek yogurt
Apples
Bell peppers
Walnuts
Carrots
Flaxseeds
Strawberries
Celery
Peanut butter
Brown bread
Hummus
Milk
Tomatoes
Diet plan overview
The 7 Day Diet Plan for ADHD is designed to enhance focus and reduce hyperactivity through balanced nutrition. It emphasizes omega-3 fatty acids, found in fish like salmon and walnuts, which are crucial for brain health. Whole grains and proteins are included to provide steady energy throughout the day.
This diet avoids additives and high-sugar foods which can exacerbate ADHD symptoms. Instead, it focuses on natural, unprocessed foods to help maintain a calm and focused mind.
Foods to eat
Protein-Rich Foods: Lean meats like chicken, turkey, and fish; eggs and legumes to support neurotransmitter function.
Complex Carbohydrates: Whole grains such as quinoa, whole wheat, and oats; helps in maintaining stable blood sugar levels.
Omega-3 Fatty Acids: Fish like salmon and mackerel, flaxseeds, and walnuts; important for brain health and cognitive function.
Fruits and Vegetables: A wide variety, focusing on nutrient-dense options like berries, apples, and leafy greens.
Zinc and Magnesium-Rich Foods: Nuts, seeds, and beans; these minerals help in managing hyperactivity and impulsiveness.
✅ Tip
Foods not to eat
High Sugar Foods: Candy, cakes, and sugary beverages; can cause spikes in blood sugar leading to increased hyperactivity.
Artificial Additives: Foods containing artificial colors, flavors, and preservatives; linked to increased ADHD symptoms.
Simple Carbohydrates: White bread, pasta, and other refined grains; can cause quick rises and falls in blood sugar levels.
Caffeine: Coffee, energy drinks, and some sodas; can exacerbate anxiety and sleep issues in some individuals with ADHD.
Fast Food: High in calories and low in nutrients; often contains additives and unhealthy fats that can worsen ADHD symptoms.
Main benefits
The 7 day diet plan for ADHD aims to enhance focus and reduce hyperactivity by including foods rich in omega-3 fatty acids and protein. It limits sugar and artificial additives, which can exacerbate symptoms. This structured meal plan helps in maintaining consistent blood sugar levels, promoting better concentration throughout the day.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal made with milk, topped with blueberries and walnuts
- Lunch:Grilled chicken breast with quinoa and steamed broccoli
- Dinner:Baked salmon with a side of brown rice and sautéed spinach
- Snack:Apple slices with almond butter
Day 2
- Breakfast:Greek yogurt with sliced strawberries and a sprinkle of flaxseeds
- Lunch:Turkey and avocado wrap with whole wheat bread, and a side of carrots
- Dinner:Stir-fried lean beef with bell peppers and sweet potatoes
- Snack:Cottage cheese with sliced bananas
Day 3
- Breakfast:Smoothie with spinach, banana, milk, and peanut butter
- Lunch:Lentil soup with a slice of brown bread
- Dinner:Grilled tuna steak with roasted sweet potatoes and steamed asparagus
- Snack:Hummus with sliced bell peppers and celery
Day 4
- Breakfast:Scrambled eggs with spinach and tomatoes, served on whole wheat bread
- Lunch:Quinoa salad with chopped turkey, avocado, and cherry tomatoes
- Dinner:Baked chicken breast with mashed sweet potatoes and sautéed carrots
- Snack:A handful of almonds and a few orange slices
Day 5
- Breakfast:Cottage cheese pancakes topped with blueberries and a drizzle of honey
- Lunch:Salmon salad with mixed greens (spinach, celery), oranges, and a sprinkle of walnuts
- Dinner:Lean beef stir-fry with broccoli and bell peppers over brown rice
- Snack:Greek yogurt with sliced apples and almonds
Day 6
- Breakfast:Overnight oats with milk, chia seeds, and sliced strawberries
- Lunch:Chicken and avocado salad with mixed greens and hummus on the side
- Dinner:Grilled turkey breast with quinoa and roasted Brussels sprouts
- Snack:Celery sticks with peanut butter and raisins
Day 7
- Breakfast:Smoothie bowl with Greek yogurt, mixed berries (blueberries, strawberries), and a sprinkle of flaxseeds
- Lunch:Tuna salad sandwich on whole wheat bread with lettuce and tomatoes
- Dinner:Baked lean beef meatballs with spaghetti squash and steamed spinach
- Snack:Carrot sticks with almond butter
Want to learn more?
⚠️ Keep in mind
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Listonic team
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