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Low Cholesterol meal plan for adhd

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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Low Cholesterol meal plan for adhd

Meal plan shopping list

  • 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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Our editorial team has checked this article to make sure it was accurate at the time of publishing it.

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.

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.

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.

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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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⚠️ 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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Article Reviewed

Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.