Low Cholesterol Meal Plan for ADHD: Focus-Boosting Meals

Focus on brain health with the Low Cholesterol Meal Plan for ADHD. Enjoy brain-boosting meals like salmon with vegetables, whole grain pasta with lean proteins, and fruit salads, each contributing to cognitive well-being while being low in cholesterol.

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Eggs
Spinach
Whole grain bread
Avocado
Chicken breasts
Mixed greens
Cherry tomatoes
Olive oil for dressing
Greek yogurt
Honey
Mixed berries
Sliced almonds
Salmon
Quinoa
Broccoli
Steel-cut oats
Bananas
Walnuts

Turkey slices
Cheese
Carrot sticks
Hummus
Almond butter
Apple slices
Sweet potato
Green beans
Brown rice
Tuna
Whole grain sandwich bread
Cucumber
Cottage cheese
Pineapple chunks
Whole wheat spaghetti
Marinara sauce

Lemon for vinaigrette
Shrimp
Salsa
Guacamole
Fish for tacos
Cabbage for slaw
Avocado crema ingredients
Chia seeds
Almond milk
Stir-fry vegetables
Bell peppers
Turkey breast
Oat flour (for pancakes)
Greek yogurt (for topping)
Granola
Shredded coconut
Whole grain tortilla chips
Edamame
Brussels sprouts

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Article reviewed

Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Oct. 1, 2024.

Meal plan overview

The Low Cholesterol Meal Plan for ADHD aims to support cognitive function and manage ADHD symptoms while maintaining low cholesterol. It includes nutrient-rich foods like whole grains, fruits, and lean proteins, all known to benefit cognitive health and attention.

This plan provides a unique combination of ADHD-friendly and cholesterol-lowering meals, ensuring a diet beneficial for both brain health and cardiovascular wellness.

Foods to eat

Lean Proteins: Skinless poultry, fish, and plant-based proteins like tofu and legumes.
Whole Grains: Quinoa, brown rice, and whole wheat products for sustained energy.
Omega-3 Rich Foods: Flaxseeds, walnuts, and fatty fish like salmon.
Fruits and Vegetables: A variety of colorful options for essential vitamins and minerals.
Healthy Fats: Avocado and olive oil.

✅ Tip

Incorporate omega-3 fatty acids found in fish, flaxseeds, and walnuts into your diet to support brain health and cognitive function.

Foods not to eat

High-Sugar Foods: Candies, sugary cereals, and sweetened beverages.
Processed Foods: High in additives and preservatives that may exacerbate ADHD symptoms.
High-Fat Dairy Products: Such as whole milk and cream.
Fried Foods: Often high in unhealthy fats and cholesterol.

Main benefits

The Low Cholesterol Meal Plan for ADHD is designed to support cognitive function and manage cholesterol levels. It focuses on nutrient-rich foods that aid in brain health, such as omega-3 fatty acids from fish and flaxseeds, whole grains, and plenty of fruits and vegetables, while avoiding high-cholesterol foods.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To support focus and manage cholesterol levels with your meal plan, consider these substitutions:

For added omega-3s, chia seeds can replace walnuts in snacks and smoothies.
To boost fiber, oat bran can replace oat flour in pancakes.
For a plant-based protein, tofu scramble can replace eggs in breakfast dishes.
To reduce sugar intake, fresh berries can replace honey in yogurt or oatmeal.
For a nutrient-rich snack, hummus with veggie sticks can replace whole grain tortilla chips.

How to budget on this meal plan

Focus on nutrient-rich foods like eggs, chicken, and salmon, buying them in bulk when possible. Whole grains like quinoa and brown rice are more economical in larger sizes. Seasonal fruits and vegetables like spinach, tomatoes, and berries can be cheaper and fresher. Homemade snacks like granola and almond butter can be cost-effective alternatives to store-bought versions.

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Extra tips

Any healthy snack ideas?

These low cholesterol snacks are great for maintaining focus and energy in ADHD:

Banana with a handful of walnuts
Whole grain toast with natural peanut butter
Apple slices with cheese
Carrots and bell peppers with guacamole
Cottage cheese with pineapple chunks
Almonds and dark chocolate
Whole grain crackers with hummus

What should I drink on this meal plan?

For those managing ADHD with a low cholesterol diet, beverages like herbal teas such as chamomile or peppermint can have a calming effect. Fresh fruit smoothies, without added sugars, provide nutrients and help maintain energy levels. Green tea is beneficial for its moderate caffeine and L-theanine, which can aid focus. Water is essential, especially for hydration and concentration. Finally, a vegetable juice blend offers a nutrient boost without unhealthy fats.

How to get even more nutrients?

A diet low in cholesterol that also supports ADHD management should include foods that aid in maintaining a steady energy level and improve focus. Protein-rich foods like fish, which is high in omega-3 fatty acids, can support brain health. Complex carbohydrates from whole grains provide sustained energy without the sugar highs and lows. Incorporate snacks like yogurt mixed with nuts or a piece of fruit to keep blood sugar stable throughout the day.

Meal plan suggestions

Low Cholesterol Meal Plan for ADHD

Day 1

Breakfast: Scrambled eggs with whole grain toast and sliced avocado (Calories: 350, Protein: 15g, Carbs: 25g, Fat: 20g)
Lunch: Turkey and cheese roll-ups with carrot sticks and hummus (Calories: 300, Protein: 20g, Carbs: 15g, Fat: 15g)
Snack: Greek yogurt with honey and mixed berries (Calories: 200, Protein: 10g, Carbs: 20g, Fat: 8g)
Dinner: Baked salmon with quinoa and steamed broccoli (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 20g)

Day 2

Breakfast: Oatmeal with almond butter and sliced bananas (Calories: 300, Protein: 10g, Carbs: 40g, Fat: 15g)
Lunch: Grilled chicken Caesar salad with whole grain croutons (Calories: 350, Protein: 25g, Carbs: 20g, Fat: 18g)
Snack: Cottage cheese with pineapple chunks (Calories: 150, Protein: 10g, Carbs: 10g, Fat: 6g)
Dinner: Turkey meatballs with marinara sauce over whole wheat spaghetti (Calories: 400, Protein: 20g, Carbs: 35g, Fat: 15g)

Day 3

Breakfast: Smoothie with spinach, banana, and almond milk (Calories: 250, Protein: 5g, Carbs: 30g, Fat: 10g)
Lunch: Tuna salad sandwich on whole grain bread with cucumber slices (Calories: 350, Protein: 20g, Carbs: 30g, Fat: 15g)
Snack: Apple slices with almond butter (Calories: 150, Protein: 3g, Carbs: 20g, Fat: 7g)
Dinner: Baked chicken with sweet potato mash and green beans (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 15g)

Day 4

Breakfast: Whole grain toast with mashed avocado and poached eggs (Calories: 300, Protein: 12g, Carbs: 20g, Fat: 15g)
Lunch: Turkey and cheese quesadillas with salsa and guacamole (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
Snack: Greek yogurt with honey and a sprinkle of cinnamon (Calories: 200, Protein: 12g, Carbs: 20g, Fat: 8g)
Dinner: Baked fish tacos with cabbage slaw and avocado crema (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)

Day 5

Breakfast: Chia seed pudding made with almond milk and topped with mixed berries (Calories: 250, Protein: 5g, Carbs: 30g, Fat: 10g)
Lunch: Chicken and vegetable stir-fry with brown rice (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)
Snack: Sliced bell peppers with hummus (Calories: 100, Protein: 3g, Carbs: 15g, Fat: 5g)
Dinner: Baked turkey breast with quinoa and roasted vegetables (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 15g)

Day 6

Breakfast: Banana pancakes made with oat flour and topped with Greek yogurt (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 12g)
Lunch: Grilled vegetable and hummus wrap with a side of mixed greens (Calories: 300, Protein: 10g, Carbs: 35g, Fat: 15g)
Snack: Mixed nuts and seeds (Calories: 200, Protein: 6g, Carbs: 10g, Fat: 15g)
Dinner: Baked chicken thighs with quinoa and steamed broccoli (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)

Day 7

Breakfast: Smoothie bowl with granola, sliced bananas, and shredded coconut (Calories: 350, Protein: 10g, Carbs: 45g, Fat: 15g)
Lunch: Turkey and avocado wrap with whole grain tortilla chips and salsa (Calories: 400, Protein: 20g, Carbs: 30g, Fat: 20g)
Snack: Edamame with sea salt (Calories: 100, Protein: 8g, Carbs: 10g, Fat: 4g)
Dinner: Baked salmon with quinoa and roasted Brussels sprouts (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 22g)

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