30-day meal plan for adhd

Written byListonic team

Updated on Oct 1, 2024

Support your health and wellbeing with 30-Day Meal Plan for ADHD. Enjoy brain-boosting meals like omega-rich salmon, whole grain dishes, and fresh fruit, all designed to improve focus and calm. Find the balance that works best for you!

Meal plan grocery list

Meats

Chicken breasts

Ground turkey

Salmon fillets

Dairy & eggs

Eggs

Greek yogurt

Cheddar cheese

Beverages

Almond milk

Dry goods

Brown rice

Quinoa

Whole wheat bread

Rolled oats

Fresh grocery

Spinach

Kale

Broccoli

Bell peppers

Carrots

Sweet potatoes

Tomatoes

Avocados

Blueberries

Strawberries

Bananas

Apples

Oranges

Snacks & sweets

Almonds

Walnuts

Chia seeds

Honey

Cans & jars

Black beans

Chickpeas

Spices & sauces

Garlic

Lemon

Olive oil

Plant based

Chia seeds

Meal plan overview

Support focus and nutrition with the 30-Day Meal Plan for ADHD. This plan features meals rich in nutrients that support brain health, such as omega-3 fatty acids, lean proteins, and plenty of fruits and vegetables. Enjoy recipes designed to help improve concentration and overall well-being.

Daily meal ideas provide balanced nutrition that can help manage ADHD symptoms. This plan makes it simple to prepare meals that support cognitive health and keep you energized throughout the day.

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Foods to eat

Omega-3 Rich Foods: Salmon, chia seeds, and walnuts to support brain health.
Lean Proteins: Chicken, turkey, and eggs for steady energy and focus.
Complex Carbohydrates: Sweet potatoes, whole grains, and legumes for sustained energy.
Fresh Fruits and Vegetables: Berries, leafy greens, and carrots for essential vitamins and minerals.
Probiotic-Rich Foods: Yogurt, kefir, and sauerkraut to support gut health.

✅Tip

Incorporate magnesium-rich foods like pumpkin seeds and spinach into your diet to help support cognitive function.

Foods not to eat

Sugary Snacks: Candy, cookies, and other sugary treats that can lead to energy crashes.
Artificial Additives: Foods with artificial colors, flavors, and preservatives that may exacerbate symptoms.
High-Sugar Drinks: Sodas and energy drinks that can cause hyperactivity and focus issues.
Processed Foods: Fast food, frozen meals, and other heavily processed options that lack nutrition.
High-Caffeine Products: Excessive coffee, certain teas, and caffeinated sodas that can increase restlessness.

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Main benefits

Following a 30-day meal plan for ADHD can improve focus and concentration by incorporating foods rich in omega-3 fatty acids and antioxidants. This diet may help reduce hyperactivity and impulsivity by avoiding additives and preservatives known to exacerbate ADHD symptoms. Additionally, the plan supports overall brain health with nutrient-dense meals that provide steady energy throughout the day. Following this diet can also enhance mood stability, aiding in better emotional regulation.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

A diet for ADHD can be affordable by emphasizing whole, unprocessed foods. Bulk purchases of nuts, seeds, and whole grains can be cost-effective. Preparing snacks at home, like veggie sticks or homemade trail mix, reduces the need for expensive packaged foods. Shopping sales and using store brands can help you stay within budget.

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Extra tips

Here are some snacks to support ADHD management:

Apple slices with almond butter
Carrot sticks with hummus
Greek yogurt with berries
Mixed nuts and seeds
Whole grain crackers with cheese
Fruit smoothies with spinach and berries
Air-popped popcorn with a sprinkle of nutritional yeast

For managing ADHD, drink options include water infused with lemon or cucumber, green tea for its calming effects, and smoothies made with fruits and vegetables for extra nutrients. Herbal teas like chamomile or peppermint can aid relaxation and focus, while unsweetened almond or soy milk provides a healthy alternative to dairy. Avoid sugary drinks and excessive caffeine.

For managing ADHD, focus on nutrient-rich foods that support brain health. Opt for lean proteins like chicken, fish, or plant-based options such as tofu or lentils, seasoned with herbs and spices. Include a variety of colorful vegetables like carrots, bell peppers, and spinach for essential vitamins and minerals. Add whole grains such as quinoa or brown rice for fiber and sustained energy. Finish with a serving of fresh fruit or a mixed fruit salad to incorporate natural sweetness and additional nutrients. This approach ensures balanced nutrition that supports cognitive function.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries, strawberries, and chia seeds
Lunch:Chicken breast with quinoa, spinach, and bell peppers
Dinner:Salmon fillet with brown rice, broccoli, and a side salad of kale and tomatoes
Snack:Apple slices with almond butter

Day 2

Breakfast:Rolled oats with banana slices, walnuts, and a drizzle of honey
Lunch:Ground turkey with brown rice, sweet potatoes, and carrots
Dinner:Chicken breast with quinoa, kale, and avocado
Snack:Greek yogurt with honey and chia seeds

Day 3

Breakfast:Whole wheat toast with avocado, eggs, and a side of orange slices
Lunch:Salmon fillet with quinoa, spinach, and bell peppers
Dinner:Ground turkey with brown rice, broccoli, and a side salad of tomatoes and carrots
Snack:Banana with a handful of almonds

Day 4

Breakfast:Smoothie with almond milk, Greek yogurt, strawberries, and chia seeds
Lunch:Chicken breast with brown rice, spinach, and sweet potatoes
Dinner:Salmon fillet with quinoa, kale, and a side of bell peppers
Snack:Apple slices with walnut butter

Day 5

Breakfast:Rolled oats with blueberries, almonds, and a drizzle of honey
Lunch:Ground turkey with quinoa, broccoli, and a side of carrots
Dinner:Chicken breast with brown rice, kale, and tomatoes
Snack:Greek yogurt with banana slices and chia seeds

Day 6

Breakfast:Whole wheat toast with avocado, eggs, and a side of orange slices
Lunch:Salmon fillet with brown rice, spinach, and bell peppers
Dinner:Ground turkey with quinoa, broccoli, and a side salad of tomatoes and kale
Snack:Apple slices with a handful of almonds

Day 7

Breakfast:Smoothie with almond milk, Greek yogurt, blueberries, and chia seeds
Lunch:Chicken breast with brown rice, spinach, and sweet potatoes
Dinner:Salmon fillet with quinoa, kale, and a side of bell peppers
Snack:Greek yogurt with honey and walnuts

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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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