90 30 50 diet plan for adhd

Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Chicken breast
Salmon
Tofu
Eggs
Greek yogurt
Spinach
Broccoli
Avocado
Quinoa
Brown rice
Black beans
Almonds
Blueberries
Apples
Oranges
Bell peppers
Sweet potatoes
Oats
Cottage cheese
Turkey breast
Ground beef
Kale
Chia seeds
Flaxseeds
Lentils
Greek feta cheese
Brussels sprouts
Strawberries
Carrots
Cauliflower
Peanut butter
Olive oil
Whole grain bread
Diet plan overview
The 90 30 50 diet plan for adhd is structured to help alleviate symptoms of ADHD by focusing on nutrient-dense foods that enhance brain function. It includes 90 grams of protein per day from sources like fish, which is rich in omega-3 fatty acids, critical for cognitive development. 30 grams of fiber from fruits and vegetables improve digestion and nutrient absorption, while 50 grams of healthy fats from seeds and nuts support neurological health.
This dietary approach is noted for its potential to improve focus and reduce hyperactivity in individuals with ADHD. It avoids high-sugar and high-additive foods, which can exacerbate symptoms, and instead emphasizes whole, unprocessed foods that provide a steady release of energy throughout the day.

Foods to eat
Fatty Fish: Salmon, mackerel, and sardines provide brain-healthy omega-3s.
Lean Proteins: Chicken, turkey, and eggs for sustained energy.
Colorful Vegetables: Bell peppers, carrots, and spinach are packed with vitamins.
Whole Grains: Brown rice, quinoa, and oats for steady carbs.
Dark Chocolate: Contains flavonoids that can improve focus.
✅ Tip
Foods not to eat
Sugary Snacks: Candies, cakes, and cookies can cause energy crashes.
Artificial Colorings: Found in candies, cereals, and sodas.
Preservatives: Avoid foods high in preservatives, like processed snacks.
Refined Grains: White bread, pasta, and rice provide quick but unsustainable energy.
Sugary Drinks: Energy drinks and soda lead to sugar crashes.
Main benefits

📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and avocado
- Lunch:Grilled chicken breast salad with mixed greens and olive oil dressing
- Dinner:Baked salmon with quinoa and roasted broccoli
- Snack:Greek yogurt with blueberries
Day 2
- Breakfast:Oatmeal topped with sliced apples and almonds
- Lunch:Tofu stir-fry with bell peppers, carrots, and brown rice
- Dinner:Turkey breast with roasted sweet potatoes and Brussels sprouts
- Snack:Cottage cheese with strawberries
Day 3
- Breakfast:Greek yogurt parfait with strawberries and almonds
- Lunch:Lentil soup with whole grain bread
- Dinner:Grilled chicken breast with cauliflower rice and steamed broccoli
- Snack:Apple slices with peanut butter
Day 4
- Breakfast:Spinach and feta omelet with whole grain toast
- Lunch:Quinoa salad with black beans, bell peppers, and avocado
- Dinner:Baked salmon with roasted carrots and kale
- Snack:Greek yogurt with sliced strawberries
Day 5
- Breakfast:Smoothie with spinach, blueberries, Greek yogurt, and chia seeds
- Lunch:Turkey breast sandwich with whole grain bread, lettuce, and tomato
- Dinner:Tofu stir-fry with mixed vegetables and brown rice
- Snack:Carrot sticks with hummus
Day 6
- Breakfast:Scrambled eggs with sautéed kale and whole grain toast
- Lunch:Greek salad with feta cheese, cucumber, and olives
- Dinner:Grilled chicken breast with quinoa and steamed spinach
- Snack:Orange slices with almonds
Day 7
- Breakfast:Oatmeal topped with sliced strawberries and flaxseeds
- Lunch:Lentil stew with whole grain bread
- Dinner:Baked salmon with roasted cauliflower and asparagus
- Snack:Greek yogurt with blueberries
Want to learn more?
⚠️ Keep in mind
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Listonic team
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