Low Cholesterol Meal Plan for ADHD: Focus-Boosting Meals
Listonic team
Updated on Oct 1, 2024
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.
Meal plan grocery list
Dry goods
Quinoa
Brown rice
Steel-cut oats
Whole wheat spaghetti
Oat flour (for pancakes)
Chia seeds
Snacks & sweets
Granola
Sliced almonds
Almond butter
Whole grain tortilla chips
Shredded coconut
Cans & jars
Salsa
Marinara sauce
Meats
Chicken breasts
Turkey slices
Turkey breast
Tuna
Shrimp
Dairy & eggs
Eggs
Greek yogurt
Cottage cheese
Cheese
Beverages
Almond milk
Spices & sauces
Olive oil for dressing
Lemon for vinaigrette
Guacamole
Avocado crema ingredients
Fish & seafood
Salmon
Fish for tacos
Fresh grocery
Spinach
Mixed greens
Cherry tomatoes
Broccoli
Bananas
Carrot sticks
Apple slices
Sweet potato
Green beans
Cucumber
Pineapple chunks
Bell peppers
Brussels sprouts
Edamame
Stir-fry vegetables
Cabbage for slaw
Bakery
Whole grain bread
Whole grain sandwich bread
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
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.
Read more about key products
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
Protein: 20%
Fat: 25%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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)
Want to learn more?
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