90 30 50 diet plan for adhd

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Listonic team

Nov 1, 2024

For managing ADHD, dietary choices can play a significant role, and the 90 30 50 diet provides a balanced mix of nutrients that may help improve focus and energy levels. Ensuring consistent intake of fiber, fats, and protein throughout the day can help reduce peaks and troughs in energy, which is beneficial for concentration and mood stability.

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

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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.

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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

Opt for salmon and chia seeds for brain-boosting omega-3s, mix in high-fiber fruits like berries, and rely on eggs for a steady source of protein.

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

The 90 30 50 diet plan for ADHD focuses on protein and healthy fats that enhance focus and reduce impulsivity. Omega-3-rich foods like salmon and chia seeds can improve cognitive function and attention. High-fiber snacks such as apples and nuts help maintain steady blood sugar levels, avoiding energy crashes. The plan also reduces common triggers like artificial additives, which can positively affect mood and concentration.
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📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

For ADHD-friendly eating on a budget, focus on whole foods high in omega-3s, like canned salmon or chia seeds, and look for deals on lean proteins like chicken thighs or turkey. Bulk up on fiber by grabbing cheap staples like brown rice and beans. To save on nuts and seeds, buy in bulk or look for store brands. If you're picky about taste, keep simple snacks like celery and peanut butter handy.

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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

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.