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Meal plans

7-day Meal Plan For Adhd

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Listonic team

Nov 22, 2024

Need a diet plan for ADHD management? Our 7-day meal plan for ADHD focuses on brain-boosting foods. We'll help you select meals that can aid concentration and show you how to compile them into a convenient shopping list. Ready to feed the brain the right way?

Meal plan grocery list

Dry goods

Snacks & sweets

Meats

Dairy & eggs

Fish & seafood

Fresh grocery

Bakery

Plant based

Spices & sauces

Ready meals

Meal plan overview

Need a diet plan for ADHD management? Our 7-day meal plan focuses on brain-boosting foods. It's designed to aid concentration and overall mental function.

From omega-rich options to complex carbs, each meal is a step towards supporting brain health, making it ideal for those managing ADHD.

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Foods to eat

  • Fatty Fish: Include salmon, mackerel, and trout for omega-3 fatty acids.

  • Colorful Fruits and Vegetables: Opt for a variety of fruits and vegetables rich in antioxidants and vitamins.

  • Whole Grains: Choose whole grains like brown rice, quinoa, and oats for sustained energy.

  • Lean Proteins: Include poultry, lean beef, eggs, tofu, and legumes for a balanced source of protein.

  • Nuts and Seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds for healthy fats.

  • Low-Fat Dairy or Dairy Alternatives: Include options like yogurt, milk, or fortified plant-based alternatives for calcium.

  • Healthy Fats: Incorporate avocados, olive oil, and nut butters for brain-boosting fats.

  • Water: Stay well-hydrated with water throughout the day to support overall health.

  • Complex Carbohydrates: Choose complex carbs like sweet potatoes and whole grains for sustained energy.

  • Herbs and Spices: Use herbs like rosemary, thyme, and spices like turmeric for flavor without added sodium.

  • Protein-Rich Snacks: Snack on cheese, hummus, or Greek yogurt for protein between meals.

✅Tip

Include omega-3 rich foods like salmon and walnuts, which may help improve focus and cognitive function.

Foods not to eat

  • High-Sugar Foods: Minimize intake of sugary snacks, candies, and desserts.

  • Processed Foods: Avoid highly processed snacks, fast food, and convenience foods with additives.

  • Artificial Food Additives: Limit or eliminate artificial colors, flavors, and preservatives in foods.

  • Excessive Caffeine: Limit caffeine intake, especially in the afternoon and evening.

  • Highly Processed Meats: Reduce consumption of processed sausages, hot dogs, and deli meats.

  • White Bread and Refined Grains: Choose whole grains over refined options for better nutrition.

  • Sugary Beverages: Avoid sodas, energy drinks, and excessive fruit juices.

  • Deep-Fried Foods: Minimize fried and greasy foods for overall health.

  • Excessive Salt: Be mindful of sodium intake by choosing low-sodium options.

  • Trans Fats: Avoid foods with partially hydrogenated oils, commonly found in some processed snacks.

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Main benefits

The 7-Day Meal Plan For ADHD is tailored to support individuals with Attention Deficit Hyperactivity Disorder (ADHD). This plan emphasizes nutrient-dense foods, including omega-3 fatty acids, vitamins, and minerals. Balanced meals with complex carbohydrates, proteins, and healthy fats may contribute to improved focus and cognitive function. The plan avoids artificial additives and processed foods, potentially reducing hyperactivity and enhancing overall well-being.

Recommended nutrient breakdown

Protein: 25%

Fat: 10%

Carbs: 52%

Fiber: 11%

Other: 2%

How to budget on this meal plan

To budget the 7-day ADHD meal plan, prioritize buying whole grains, nuts, and seeds in bulk, as they are staples in many meals and have a long shelf life. Choose seasonal fruits and vegetables for better prices and quality. Frozen vegetables like broccoli and mixed greens, and fruits like berries, can be more cost-effective and last longer. Incorporate affordable protein sources like eggs, canned beans, and tofu. Plan to use ingredients in multiple meals throughout the week to reduce waste and costs. For example, spinach can be used in salads, smoothies, and as a side dish. Opt for homemade dressings and sauces instead of store-bought ones to save money. Look for sales and discounts on items like chicken, turkey, and Greek yogurt. Preparing meals at home rather than opting for pre-packaged options can also significantly cut costs.

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Extra tips

Focus-friendly snacks that are rich in protein, healthy fats, and low in added sugars:

  • Trail mix with nuts and seeds
  • Whole grain toast with nut butter
  • Cheese and apple slices
  • Carrot sticks with hummus
  • Yogurt with a drizzle of honey and almonds
  • Banana with peanut butter
  • Whole grain cereal with milk

For an ADHD-friendly diet, select beverages that do not exacerbate symptoms. Water is essential for concentration and overall brain health. Herbal teas, particularly chamomile, can have calming effects. Avoid caffeinated beverages as they may increase restlessness. Fresh fruit juices are good but be cautious of their sugar content. Opt for natural, additive-free drinks.

For managing ADHD, dietary focus can play a supportive role. While no specific diet eliminates ADHD symptoms, eating a balanced diet rich in whole foods can help improve overall well-being. Incorporate plenty of omega-3 fatty acids found in fish and flaxseeds, which are beneficial for brain health. A diet low in additives, preservatives, and processed sugar may also help manage symptoms. Regular meals and snacks with a balance of protein, complex carbs, and healthy fats can aid in maintaining stable energy levels and focus.

Meal plan suggestion

Day 1

  • Breakfast:Scrambled eggs with spinach and whole grain toast
  • Lunch:Grilled chicken salad with mixed greens, nuts, and olive oil dressing
  • Dinner:Baked salmon with steamed broccoli and quinoa
  • Snack:Carrot sticks with hummus
  • Calories🔥: 1900
    Fat💧: 85g
    Carbs🌾: 145g
    Protein🥩: 125g

Day 2

  • Breakfast:Oatmeal with blueberries and a sprinkle of flaxseeds
  • Lunch:Whole grain wrap with turkey, avocado, and lettuce
  • Dinner:Stir-fried tofu with mixed vegetables and brown rice
  • Snack:A handful of mixed nuts
  • Calories🔥: 1850
    Fat💧: 80g
    Carbs🌾: 150g
    Protein🥩: 115g

Day 3

  • Breakfast:Greek yogurt with mixed berries and a handful of walnuts
  • Lunch:Lentil soup with a side of whole grain bread
  • Dinner:Grilled shrimp with a quinoa and kale salad
  • Snack:Apple slices with almond butter
  • Calories🔥: 1800
    Fat💧: 75g
    Carbs🌾: 155g
    Protein🥩: 110g

Day 4

  • Breakfast:Smoothie with spinach, banana, almond milk, and a scoop of protein powder
  • Lunch:Quinoa salad with chickpeas, cucumber, and feta cheese
  • Dinner:Baked chicken breast with roasted Brussels sprouts and sweet potato
  • Snack:Sliced cucumber with tzatziki
  • Calories🔥: 1850
    Fat💧: 80g
    Carbs🌾: 150g
    Protein🥩: 115g

Day 5

  • Breakfast:Chia pudding with almond milk and fresh berries
  • Lunch:Spinach and goat cheese salad with grilled chicken
  • Dinner:Grilled salmon with asparagus and a side of barley
  • Snack:A pear
  • Calories🔥: 1800
    Fat💧: 75g
    Carbs🌾: 140g
    Protein🥩: 120g

Day 6

  • Breakfast:Vegan protein shake with almond milk and a banana
  • Lunch:Hummus and vegetable wrap with whole grain tortilla
  • Dinner:Stuffed bell peppers with quinoa, black beans, and corn
  • Snack:Mixed berries
  • Calories🔥: 1850
    Fat💧: 80g
    Carbs🌾: 145g
    Protein🥩: 115g

Day 7

  • Breakfast:Overnight oats with almond milk, chia seeds, and apple slices
  • Lunch:Spinach salad with roasted butternut squash, walnuts, and cranberries
  • Dinner:Zucchini noodles with tomato sauce and vegan meatballs
  • Snack:Orange
  • Calories🔥: 1800
    Fat💧: 75g
    Carbs🌾: 150g
    Protein🥩: 110g

Download the FREE grocery list for this meal plan

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Want to learn more?

⚠️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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