Allergen-free meal plan for adhd
Listonic team
Updated on Nov 22, 2024
Support cognitive health with the Allergen-Free Meal Plan for ADHD. This plan includes allergen-free meals like gluten-free pasta with lean meats, dairy-free smoothies rich in omega-3s, and a variety of fruits and vegetables, all known to support focus and brain health.
Meal plan grocery list
Dry goods
Quinoa
Brown rice
Lentils
Kidney beans
Black beans
Granola
Whole grain cereal
Snacks & sweets
Hummus
Sunflower seed butter
Apple slices
Strawberries
Mixed berries
Chopped almonds
Meats
Chicken breast
Turkey
Salmon
Cod
Shrimp
Chicken for stir-fry
Dairy & eggs
Greek yogurt
Eggs
Almond milk
Beverages
Coconut water
Spices & sauces
Balsamic vinaigrette
Lime-cilantro dressing
Lemon-tahini dressing
Mustard
Chili powder
Honey
Fish & seafood
Salmon
Cod
Shrimp
Fresh grocery
Avocado
Cherry tomatoes
Mixed greens
Cucumber
Carrots
Broccoli
Spinach
Sweet potatoes
Green beans
Celery
Kale
Lettuce
Tomato
Mixed vegetables
Corn
Bakery
Whole grain bread
Gluten-free tortilla
Plant based
Tofu
Quinoa porridge ingredients
Vegetables
Meal plan overview
The Allergen-Free Meal Plan for ADHD is designed to support focus and cognitive function while avoiding common allergens. It includes a variety of nutrient-rich, allergen-free foods such as gluten-free grains, lean proteins, and fruits and vegetables rich in vitamins and minerals.
This plan aims to provide balanced nutrition that may help manage ADHD symptoms, ensuring meals are both safe and beneficial for cognitive health.
Foods to eat
Protein-Rich Foods: Lean meats and fish.
Whole Grains: Brown rice and gluten-free grains.
Fruits and Vegetables: A wide variety for vitamins and minerals.
Omega-3 Rich Foods: Fish like salmon.
Hydration: Plenty of water throughout the day.
✅Tip
Foods not to eat
Artificial Additives: Found in many processed foods and candies.
High Sugar Foods: Can exacerbate ADHD symptoms.
Caffeine: Found in coffee, tea, and some sodas.
Common Allergens: Nuts, dairy, wheat, soy, eggs, and shellfish, if sensitive.
Read more about key products
Main benefits
The Allergen-Free Meal Plan for ADHD aims to reduce symptoms of ADHD by avoiding potential allergens that might exacerbate symptoms. It focuses on whole, unprocessed foods such as fruits, vegetables, and lean proteins, ensuring a nutrient-rich diet that supports overall brain health.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
ADHD-friendly, allergen-free snacks to help maintain focus:
- Fresh blueberries and raspberries
- Pumpkin seeds
- Roasted seaweed snacks
- Banana with sunflower seed butter
- Apple slices with allergen-free yogurt dip
- Baked kale chips
- Homemade trail mix (nuts-free)
For managing ADHD with an allergen-free diet, beverages should aid in concentration and calmness. Water is fundamental for overall health. Herbal teas like chamomile may promote calmness. Green tea, in moderation, can improve focus without the harsh effects of caffeine. Freshly squeezed fruit juices, avoiding any allergens, provide essential vitamins. Smoothies with spinach, berries, and a safe liquid base like rice milk can be nutritious and calming.
Meal plan suggestion
Day 1
- Breakfast: Whole grain toast with avocado slices and cherry tomatoes (Calories: 250, Protein: 5g, Carbs: 30g, Fat: 10g)
- Lunch: Grilled chicken salad with mixed greens, cucumber, and balsamic vinaigrette (Calories: 300, Protein: 25g, Carbs: 15g, Fat: 15g)
- Snack: Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 15g, Fat: 4g)
- Dinner: Baked salmon with quinoa pilaf and steamed broccoli (Calories: 400, Protein: 20g, Carbs: 35g, Fat: 18g)
Day 2
- Breakfast: Smoothie made with spinach, banana, and almond milk (Calories: 200, Protein: 5g, Carbs: 30g, Fat: 8g)
- Lunch: Turkey and avocado wrap with lettuce, tomato, and mustard on a gluten-free tortilla (Calories: 350, Protein: 18g, Carbs: 30g, Fat: 18g)
- Snack: Apple slices with sunflower seed butter (Calories: 150, Protein: 3g, Carbs: 20g, Fat: 8g)
- Dinner: Stir-fried tofu with mixed vegetables and brown rice (Calories: 380, Protein: 15g, Carbs: 45g, Fat: 15g)
Day 3
- Breakfast: Oatmeal with almond milk, topped with sliced strawberries and a drizzle of honey (Calories: 300, Protein: 7g, Carbs: 45g, Fat: 10g)
- Lunch: Quinoa and black bean salad with corn, tomatoes, avocado, and lime-cilantro dressing (Calories: 350, Protein: 12g, Carbs: 40g, Fat: 15g)
- Snack: Rice cakes with almond butter (Calories: 200, Protein: 5g, Carbs: 25g, Fat: 8g)
- Dinner: Grilled chicken breast with roasted sweet potatoes and green beans (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 15g)
Day 4
- Breakfast: Scrambled eggs with spinach and cherry tomatoes, served with whole grain toast (Calories: 300, Protein: 15g, Carbs: 25g, Fat: 15g)
- Lunch: Lentil soup with carrots, celery, and kale (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 10g)
- Snack: Greek yogurt with mixed berries and a sprinkle of granola (Calories: 250, Protein: 15g, Carbs: 25g, Fat: 10g)
- Dinner: Baked cod with roasted Brussels sprouts and quinoa (Calories: 380, Protein: 20g, Carbs: 35g, Fat: 18g)
Day 5
- Breakfast: Whole grain cereal with almond milk and sliced bananas (Calories: 250, Protein: 5g, Carbs: 40g, Fat: 8g)
- Lunch: Grilled shrimp salad with mixed greens, cucumber, and lemon-tahini dressing (Calories: 300, Protein: 20g, Carbs: 15g, Fat: 15g)
- Snack: Carrot and cucumber sticks with hummus (Calories: 100, Protein: 3g, Carbs: 15g, Fat: 4g)
- Dinner: Turkey chili with kidney beans, diced tomatoes, and chili powder, served with a side of steamed broccoli (Calories: 400, Protein: 20g, Carbs: 35g, Fat: 18g)
Day 6
- Breakfast: Smoothie made with spinach, banana, and coconut water (Calories: 200, Protein: 5g, Carbs: 30g, Fat: 3g)
- Lunch: Chicken and vegetable stir-fry with brown rice (Calories: 350, Protein: 20g, Carbs: 40g, Fat: 15g)
- Snack: Apple slices with sunflower seed butter (Calories: 150, Protein: 3g, Carbs: 20g, Fat: 8g)
- Dinner: Baked salmon with quinoa pilaf and steamed broccoli (Calories: 400, Protein: 20g, Carbs: 35g, Fat: 18g)
Day 7
- Breakfast: Quinoa porridge with almond milk, topped with sliced strawberries and chopped almonds (Calories: 300, Protein: 8g, Carbs: 45g, Fat: 10g)
- Lunch: Mixed greens salad with grilled tofu, roasted vegetables, and balsamic vinaigrette (Calories: 350, Protein: 15g, Carbs: 25g, Fat: 20g)
- Snack: Rice cakes with almond butter (Calories: 200, Protein: 5g, Carbs: 25g, Fat: 8g)
- Dinner: Stir-fried tofu with mixed vegetables and brown rice (Calories: 380, Protein: 15g, Carbs: 45g, Fat: 15g)
Want to learn more?
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