Keto meal plan for adhd
Listonic team
Updated on Nov 22, 2024
A keto meal plan for ADHD focuses on foods that may aid in reducing symptoms of ADHD. It includes a high-fat, low-carb diet that emphasizes foods known to support brain health and cognitive function.
This plan is designed to provide steady energy and mental focus. It’s about incorporating nutritional strategies that may positively impact ADHD symptoms.
Meal plan grocery list
Dairy & eggs
Meats
Fish & seafood
Fresh grocery
Plant based
Dry goods
Snacks & sweets
Spices & sauces
Meal plan overview
Welcome to ""Keto Meal Plan for ADHD"", a guide designed to support those with ADHD through a ketogenic diet. This plan focuses on foods that provide brain-boosting nutrients while maintaining ketosis.
Each meal is selected for its potential to aid concentration and cognitive function. Discover how keto eating can align with managing ADHD, providing a balanced approach to your dietary needs.
Foods to eat
Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in healthy fats and may support cognitive function.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken breast, turkey, eggs, and lean cuts of beef.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for brain-boosting nutrients.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
Herbs and Spices: Use herbs like rosemary and turmeric for potential cognitive benefits.
✅Tip
Foods not to eat
Processed Foods: Minimize intake of processed snacks and foods with additives.
Sugar and Sweets: Avoid candies, desserts, and sweetened beverages.
Trans Fats: Limit foods with partially hydrogenated oils, often found in processed snacks.
Highly Processed Oils: Choose natural fats and avoid highly processed vegetable oils.
High-Carb Foods: Limit grains, sugar, and starchy vegetables to support focus.
Caffeine: Limit or monitor caffeine intake based on individual sensitivity.
Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.
Main benefits
The Keto Meal Plan for ADHD is tailored to support individuals with Attention Deficit Hyperactivity Disorder through a ketogenic approach. This plan emphasizes nutrient-dense, low-carb options that may positively impact focus and cognitive function. By providing a variety of keto-friendly foods, the plan aims to support overall well-being for individuals with ADHD.
Recommended nutrient breakdown
Protein: 18%
Fat: 71%
Carbs: 9%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Snacks suitable for a keto diet that may support focus and attention for those with ADHD:
- Coconut yogurt with a few berries
- Macadamia nuts
- Cucumber slices with guacamole
- Cheddar cheese slices
- Flaxseed crackers with cottage cheese
- Small portions of dark chocolate (over 70% cocoa)
- Pepperoni slices
Individuals on a keto diet for ADHD should focus on beverages that promote brain health and stability. Good options include green tea for its calming L-theanine, water infused with lemon for hydration and a vitamin C boost, herbal teas like chamomile to aid relaxation, unsweetened almond or coconut milk, and bulletproof coffee for a controlled energy lift without sugar crashes.
Meal plan suggestion
Day 1
- Breakfast:Avocado and spinach omelette cooked in coconut oil
- Lunch:Lemon garlic grilled shrimp over a bed of mixed greens
- Snack:Cucumber slices with homemade guacamole
- Dinner:Baked cod with a side of roasted zucchini
- Calories🔥: 1350Fat💧: 100gCarbs🌾: 24gProtein🥩: 87g
Day 2
- Breakfast:Coconut yogurt with a sprinkle of chia seeds and crushed walnuts
- Lunch:Turkey and avocado lettuce wraps
- Snack:A handful of almonds
- Dinner:Herb-roasted chicken thighs with cauliflower mash
- Calories🔥: 1410Fat💧: 109gCarbs🌾: 26gProtein🥩: 86g
Day 3
- Breakfast:Keto smoothie with almond milk, spinach, and a scoop of nut butter
- Lunch:Grilled salmon salad with arugula, feta, and olives
- Snack:Celery sticks with cream cheese
- Dinner:Stir-fry beef with mixed bell peppers in avocado oil
- Calories🔥: 1350Fat💧: 99gCarbs🌾: 24gProtein🥩: 102g
Day 4
- Breakfast:Scrambled tofu with turmeric and a side of sautéed spinach
- Lunch:Keto taco bowl with ground beef, cheese, and a mix of low-carb vegetables
- Snack:A small avocado
- Dinner:Baked trout with a side of asparagus and a lemon butter sauce
- Calories🔥: 1540Fat💧: 120gCarbs🌾: 33gProtein🥩: 88g
Day 5
- Breakfast:Keto chia pudding with almond milk and a few blueberries
- Lunch:Chicken Caesar salad with homemade dressing and parmesan
- Snack:Bell pepper slices with a tahini dip
- Dinner:Lamb chops with a side of grilled eggplant
- Calories🔥: 1400Fat💧: 107gCarbs🌾: 29gProtein🥩: 79g
Day 6
- Breakfast:Keto pancake with almond flour, topped with a dollop of coconut cream
- Lunch:Tuna stuffed avocado with a side of leafy greens
- Snack:A hard-boiled egg
- Dinner:Pork tenderloin with a side of roasted Brussels sprouts
- Calories🔥: 1370Fat💧: 95gCarbs🌾: 25gProtein🥩: 97g
Day 7
- Breakfast:Berry and spinach keto smoothie with coconut milk
- Lunch:Beef and vegetable skewers grilled with olive oil and herbs
- Snack:A few slices of cheese with keto-friendly crackers
- Dinner:Zucchini lasagna with ground turkey and homemade tomato sauce
- Calories🔥: 1450Fat💧: 106gCarbs🌾: 31gProtein🥩: 80g
Want to learn more?
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