Keto meal plan for adhd

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.

Complete meal plan

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Meal plan grocery list

Eggs

Spinach

Avocado

Coconut oil

Shrimp

Mixed greens

Lemon

Garlic

Cucumber

Cod

Zucchini

Coconut yogurt

Chia seeds

Walnuts

Turkey

Almonds

Chicken thighs

Cauliflower

Almond milk

Low-carb nut butter

Salmon

Arugula

Feta cheese

Olives

Celery sticks

Cream cheese

Beef

Bell peppers

Avocado oil

Tofu

Turmeric

Cheese

Lettuce

Tomatoes

Onions

Trout

Asparagus

Lemons

Blueberries

Caesar dressing

Parmesan cheese

Bell pepper

Tahini

Lamb chops

Eggplant

Almond flour

Coconut cream

Tuna

Leafy greens

Pork tenderloin

Brussels sprouts

Keto-friendly crackers

Ground turkey

Tomato sauce

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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.

Keto meal plan for adhd exemplary product

Foods to eat

Eggs: Scrambled, boiled, or in omelets for a protein-packed breakfast.
Avocado: Sliced or mashed for healthy fats and creaminess.
Low-Carb Vegetables: Spinach, mushrooms, and bell peppers for added nutrients.
Breakfast Meats: Bacon or sausage without added sugars or fillers.
Full-Fat Dairy: Cheese and Greek yogurt for additional fats and flavor.
Nuts and Seeds: Almonds, chia seeds, or flaxseeds for texture and crunch.
Berries: Limited quantities of berries for a touch of sweetness.
Coffee or Tea: Black coffee or unsweetened tea to kickstart your day.

✅ Tip

Experiment with low-carb smoothies, keto pancake, or avocado and egg-based dishes for a varied and satisfying start to the day.

Foods not to eat

Sugary Cereals: Opt for low-carb alternatives instead of sugary breakfast cereals.
High-Carb Breads and Pastries: Replace traditional bread with keto-friendly options.
Sweetened Yogurts: Choose plain, full-fat Greek yogurt without added sugars.
Sugary Condiments: Avoid high-sugar ketchup or syrups; opt for sugar-free options.
High-Carb Fruits: Limit high-sugar fruits for a lower-carb breakfast.

Main benefits

The Keto Meal Plan for Breakfast prioritizes a nutritious start to the day through a ketogenic approach. This plan emphasizes a variety of low-carb, high-fat options that provide essential nutrients, including fiber, protein, and healthy fats. By incorporating keto-friendly breakfast choices, the plan promotes sustained energy levels and supports overall well-being.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A keto diet for ADHD focuses on nutrient-dense foods that support brain health. Here are some suitable alternatives:

Providing a protein-rich option, duck eggs can replace chicken eggs.
For variety in greens, watercress can be an alternative to spinach in salads.
Offering a different texture and flavor, red cabbage can replace bell peppers.
To diversify protein sources, turkey bacon can be used instead of regular bacon.
For a sweet, brain-boosting snack, blackberries can replace blueberries.

How to budget on this meal plan

Eggs, spinach, and avocado are key ingredients that can be bought in bulk. Coconut oil, shrimp, and mixed greens are often cheaper when purchased in larger quantities. Chia seeds, walnuts, and turkey can be more cost-effective when bought in bulk. Almond milk and low-carb nut butter are also more affordable in larger sizes.

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Extra tips

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

For individuals with ADHD following a keto diet, the goal is to stabilize blood sugar and potentially reduce ADHD symptoms through a structured eating plan. High-quality proteins and fats are central to this diet; they help in maintaining mental focus and reducing highs and lows in energy. Including foods rich in omega-3 fatty acids, like salmon and flaxseeds, may additionally support brain health and cognitive function.

Meal plan suggestion

Keto Meal Plan for ADHD

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: 1350 Fat: 100g Carbs: 24g Protein: 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: 1410 Fat: 109g Carbs: 26g Protein: 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: 1350 Fat: 99g Carbs: 24g Protein: 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: 1540 Fat: 120g Carbs: 33g Protein: 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: 1400 Fat: 107g Carbs: 29g Protein: 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: 1370 Fat: 95g Carbs: 25g Protein: 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: 1450 Fat: 106g Carbs: 31g Protein: 80g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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Want to learn more?

Diet and ADHD, Reviewing the Evidence: A Systematic Review of Meta-Analyses of Double-Blind Placebo-Controlled Trials Evaluating the Efficacy of Diet Interventions on the Behavior of Children with ADHD

⚠️ 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.