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14-Day Meal Plan for ADHD: Focus-Friendly Meals for Weeks

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Listonic team

Nov 22, 2024

Nourish your body and mind with our 14-day meal plan designed to support individuals with ADHD. Packed with brain-boosting nutrients, this plan offers a variety of flavorful recipes that can aid in maintaining focus and energy levels. Discover a delicious way to support your cognitive function with this ADHD-friendly meal plan.

Meal plan grocery list

Dry goods

Snacks & sweets

Coffee & tea

Meats

Fish & seafood

Dairy & eggs

Fresh grocery

Spices & sauces

Beverages

Meal plan overview

Nourish your body and mind with our 14-day meal plan designed to support individuals with ADHD. Packed with brain-boosting nutrients, this plan offers a variety of flavorful recipes that can aid in maintaining focus and energy levels. Discover a delicious way to support your cognitive function with this ADHD-friendly meal plan.

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Foods to eat

  • Omega-3 Fatty Acids: Incorporate fatty fish, flaxseeds, and walnuts for cognitive support.

  • Protein-Rich Foods: Choose lean meats, poultry, tofu, and legumes for sustained energy.

  • Colorful Fruits and Vegetables: Include a variety of colorful produce for antioxidants and vitamins.

  • Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat for fiber and nutrients.

  • Low-Fat Dairy or Alternatives: Include yogurt, milk, or dairy alternatives for calcium and protein.

  • Hydration: Drink water throughout the day to support overall health and cognitive function.

  • Regular Meals: Maintain regular meal times to provide a consistent source of energy.

  • Healthy Snacks: Keep nutritious snacks like cut vegetables, fruit, and nuts for sustained focus.

  • Balanced Nutrient Intake: Ensure a balance of proteins, carbohydrates, and healthy fats in each meal.

  • Regular Physical Activity: Include regular exercise as part of a holistic approach to managing ADHD.

✅Tip

Incorporate meals rich in zinc, like pumpkin seeds and cashews, which may help in managing symptoms of ADHD.

Foods not to eat

  • Sugary Foods and Drinks: Minimize consumption of sugary snacks and beverages that may impact focus and behavior.

  • Artificial Additives: Limit foods with artificial colors, flavors, and preservatives that may affect some individuals with ADHD.

  • Highly Processed Snacks: Reduce intake of heavily processed snacks high in salt and unhealthy fats.

  • Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.

  • Regular Monitoring: Monitor changes in focus, behavior, and overall well-being regularly.

  • Consult a Healthcare Professional: For personalized advice on managing ADHD through diet, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for ADHD focuses on foods that may help alleviate ADHD symptoms. It includes omega-3 rich foods and avoids additives and processed sugars that might exacerbate symptoms.

Recommended nutrient breakdown

Protein: 20%

Fat: 34%

Carbs: 40%

Fiber: 4%

Other: 2%

How to budget on this meal plan

Salmon and eggs are great protein sources that can be bought in bulk. Berries, leafy greens like kale and spinach, and nuts offer variety and are often cheaper when purchased in larger quantities. Quinoa, sweet potatoes, and brown rice can be more economical in bulk. Greek yogurt, avocado, and lean protein like chicken and turkey are also more affordable in larger sizes.

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Extra tips

These snacks are great for supporting concentration and energy in individuals with ADHD:

  • Mixed berries
  • Whole grain toast with avocado
  • Yogurt with granola
  • Trail mix with nuts and seeds
  • Cheese and whole grain crackers
  • Vegetable sticks with Greek yogurt dip
  • Banana with almond butter

Individuals with ADHD may find that water, green tea, and herbal teas like chamomile or mint help maintain focus and calmness. Smoothies with a mix of fruits, vegetables, and a protein source can be both nutritious and appealing. Also, consider trying omega-3 fortified beverages for their potential brain health benefits.

When it comes to ADHD, dietary adjustments can sometimes help manage symptoms. Focus on stable, energy-providing foods like complex carbohydrates found in whole grains and vegetables. Protein is crucial for neurotransmitter function, with sources including lean meats, fish, and beans helping to improve concentration and reduce impulsivity. Omega-3 fatty acids, particularly from fish like salmon, are beneficial for brain health. Avoiding high-sugar and high-additive foods is also advised to prevent fluctuations in behavior and mood.

Meal plan suggestion

Day 1

  • Breakfast:Scrambled eggs with spinach and tomatoes
  • Lunch:Grilled chicken salad with mixed greens, avocado, and almonds
  • Dinner:Baked salmon with roasted sweet potatoes and broccoli
  • Calories🔥: 2000
    Fat💧: 70g
    Carbs🌾: 210g
    Protein🥩: 120g

Day 2

  • Breakfast:Greek yogurt parfait with mixed berries and a sprinkle of chia seeds
  • Lunch:Quinoa and black bean salad with avocado, tomatoes, and olive oil dressing
  • Dinner:Turkey meatballs with whole-grain pasta and marinara sauce
  • Calories🔥: 1950
    Fat💧: 65g
    Carbs🌾: 220g
    Protein🥩: 110g

Day 3

  • Breakfast:Oatmeal cooked with almond milk, topped with sliced bananas and walnuts
  • Lunch:Chickpea and vegetable stir-fry with brown rice
  • Dinner:Grilled chicken breast with roasted sweet potatoes and green beans
  • Calories🔥: 2020
    Fat💧: 72g
    Carbs🌾: 215g
    Protein🥩: 115g

Day 4

  • Breakfast:Smoothie made with spinach, kale, mixed berries, Greek yogurt, and almond milk
  • Lunch:Tuna salad sandwich on whole-grain bread with lettuce and tomato
  • Dinner:Baked cod with quinoa pilaf and steamed broccoli
  • Calories🔥: 1980
    Fat💧: 68g
    Carbs🌾: 210g
    Protein🥩: 112g

Day 5

  • Breakfast:Whole grain toast topped with avocado and sliced tomatoes
  • Lunch:Lentil soup with carrots, celery, and garlic
  • Dinner:Stir-fried tofu with mixed vegetables and brown rice
  • Calories🔥: 2005
    Fat💧: 66g
    Carbs🌾: 218g
    Protein🥩: 108g

Day 6

  • Breakfast:Banana oat pancakes topped with Greek yogurt and berries
  • Lunch:Spinach and strawberry salad with grilled chicken and balsamic vinaigrette
  • Dinner:Grilled salmon with quinoa salad and roasted Brussels sprouts
  • Calories🔥: 1975
    Fat💧: 65g
    Carbs🌾: 220g
    Protein🥩: 110g

Day 7

  • Breakfast:Scrambled eggs with sautéed spinach and mushrooms
  • Lunch:Turkey and avocado wrap with lettuce, tomato, and whole-grain tortilla
  • Dinner:Chickpea curry with brown rice and steamed broccoli
  • Calories🔥: 2010
    Fat💧: 68g
    Carbs🌾: 215g
    Protein🥩: 114g

Day 8

  • Breakfast:Yogurt parfait with Greek yogurt, mixed berries, and granola
  • Lunch:Quinoa-stuffed bell peppers with black beans, corn, and salsa
  • Dinner:Baked chicken with roasted sweet potatoes and green beans
  • Calories🔥: 2040
    Fat💧: 70g
    Carbs🌾: 220g
    Protein🥩: 116g

Day 9

  • Breakfast:Smoothie made with kale, pineapple, Greek yogurt, and almond milk
  • Lunch:Egg salad sandwich on whole-grain bread with lettuce and cucumber
  • Dinner:Grilled shrimp skewers with quinoa tabbouleh and steamed asparagus
  • Calories🔥: 1990
    Fat💧: 66g
    Carbs🌾: 218g
    Protein🥩: 112g

Day 10

  • Breakfast:Whole grain toast topped with almond butter and sliced strawberries
  • Lunch:Greek salad with mixed greens, feta cheese, olives, tomatoes, and grilled chicken
  • Dinner:Lentil and vegetable stew served with whole grain bread
  • Calories🔥: 2030
    Fat💧: 68g
    Carbs🌾: 215g
    Protein🥩: 114g

Day 11

  • Breakfast:Chia seed pudding made with almond milk, topped with mixed berries and almonds
  • Lunch:Turkey chili with black beans, tomatoes, and bell peppers
  • Dinner:Baked tofu with quinoa salad and roasted cauliflower
  • Calories🔥: 2000
    Fat💧: 67g
    Carbs🌾: 220g
    Protein🥩: 112g

Day 12

  • Breakfast:Overnight oats with Greek yogurt, chia seeds, and sliced bananas
  • Lunch:Spinach and avocado salad with grilled shrimp and lemon-tahini dressing
  • Dinner:Stuffed bell peppers with ground turkey, quinoa, and diced tomatoes
  • Calories🔥: 2040
    Fat💧: 69g
    Carbs🌾: 218g
    Protein🥩: 114g

Day 13

  • Breakfast:Whole grain pancakes topped with Greek yogurt and sliced peaches
  • Lunch:Chickpea and vegetable curry served with brown rice
  • Dinner:Grilled chicken breast with quinoa pilaf and steamed broccoli
  • Calories🔥: 2005
    Fat💧: 66g
    Carbs🌾: 220g
    Protein🥩: 112g

Day 14

  • Breakfast:Scrambled eggs with sautéed spinach and tomatoes
  • Lunch:Quinoa and black bean wrap with avocado, salsa, and lettuce
  • Dinner:Baked salmon with roasted sweet potatoes and asparagus
  • Calories🔥: 2020
    Fat💧: 67g
    Carbs🌾: 215g
    Protein🥩: 115g

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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.

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