Meal plan grocery list
Chicken breasts
Ground turkey
Salmon fillets
Eggs
Greek yogurt
Almond milk
Cheddar cheese
Brown rice
Quinoa
Whole wheat bread
Rolled oats
Spinach
Kale
Broccoli
Bell peppers
Carrots
Sweet potatoes
Tomatoes
Avocados
Blueberries
Strawberries
Bananas
Apples
Oranges
Almonds
Walnuts
Chia seeds
Olive oil
Honey
Black beans
Chickpeas
Garlic
Lemon
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.
Foods to eat
- Lean Proteins: Chicken, turkey, beans, and lentils to support your growing baby.
- Whole Grains: Quinoa, brown rice, and oats for sustained energy and fiber.
- Fruits: Berries, bananas, apples, and oranges for vitamins and minerals.
- Dairy: Milk, yogurt, and cheese for calcium and protein.
- Leafy Greens: Spinach, kale, and Swiss chard for essential vitamins and iron.
✅ Tip
Foods not to eat
- High-Mercury Fish: Swordfish, king mackerel, and shark, which can be harmful to your baby’s development.
- Unpasteurized Products: Raw milk, certain cheeses, and juices that can carry harmful bacteria.
- Processed Meats: Deli meats and hot dogs, which can contain preservatives and nitrates.
- Alcohol: Completely avoid to prevent any risk to your baby’s health.
- Caffeine: Limit intake of coffee, tea, and certain sodas that can affect your baby.
Main benefits
Following a 30-day meal plan for a pregnant woman ensures you get essential nutrients needed for your baby's development. This plan can help manage morning sickness by incorporating small, frequent meals. You'll likely see improved energy levels, which is crucial during pregnancy. Moreover, the structured diet helps in maintaining healthy weight gain, reducing the risk of gestational diabetes.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support focus and energy while managing ADHD, try these nutrient-rich substitutions:
- For added omega-3s, chia seeds can replace walnuts in snacks and smoothies.
- To boost fiber, quinoa can replace brown rice in meals.
- For a heart-healthy fat, avocado slices can replace cheddar cheese in wraps and sandwiches.
- To reduce sugar intake, fresh berries can replace honey in yogurt or oatmeal.
- For a nutrient-dense snack, hummus with veggie sticks can replace whole grain crackers.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
30-day meal plan for ADHD diet
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
Repeat this plan 4 times.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on May 31, 2024
- Updated on Oct 1, 2024