Meal Plan For Adhd

Written byListonic team

Updated on Nov 22, 2024

Need a diet plan for ADHD management? Our 7-day meal plan for ADHD focuses on brain-boosting foods. We'll help you select meals that can aid concentration and show you how to compile them into a convenient shopping list. Ready to feed the brain the right way?

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Oatmeal

Barley

Chia seeds

Flaxseeds

Snacks & sweets

Nuts

Mixed nuts

Apple slices

Carrot sticks

Hummus

Almond butter

Walnuts

Cranberries

Meats

Chicken

Chicken breast

Turkey

Salmon

Shrimp

Dairy & eggs

Eggs

Greek yogurt

Feta cheese

Goat cheese

Tzatziki

Fish & seafood

Salmon

Shrimp

Fresh grocery

Spinach

Mixed greens

Broccoli

Carrots

Lettuce

Kale

Cucumber

Brussels sprouts

Sweet potato

Asparagus

Pear

Butternut squash

Zucchini noodles

Orange

Bakery

Whole grain toast

Whole grain bread

Whole grain wrap

Whole grain tortilla

Plant based

Tofu

Chickpeas

Black beans

Vegan protein shake

Vegan meatballs

Quinoa salad

Smoothie

Chia pudding

Cans & jars

Lentil soup

Tomato sauce

Beverages

Almond milk

Ready meals

Stuffed bell peppers

Meal plan overview

Need a diet plan for ADHD management? Our 7-day meal plan focuses on brain-boosting foods. It's designed to aid concentration and overall mental function.

From omega-rich options to complex carbs, each meal is a step towards supporting brain health, making it ideal for those managing ADHD.

Foods to eat

Fatty Fish: Include salmon, mackerel, and trout for omega-3 fatty acids.
Colorful Fruits and Vegetables: Opt for a variety of fruits and vegetables rich in antioxidants and vitamins.
Whole Grains: Choose whole grains like brown rice, quinoa, and oats for sustained energy.
Lean Proteins: Include poultry, lean beef, eggs, tofu, and legumes for a balanced source of protein.
Nuts and Seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
Low-Fat Dairy or Dairy Alternatives: Include options like yogurt, milk, or fortified plant-based alternatives for calcium.
Healthy Fats: Incorporate avocados, olive oil, and nut butters for brain-boosting fats.
Water: Stay well-hydrated with water throughout the day to support overall health.
Complex Carbohydrates: Choose complex carbs like sweet potatoes and whole grains for sustained energy.
Herbs and Spices: Use herbs like rosemary, thyme, and spices like turmeric for flavor without added sodium.
Protein-Rich Snacks: Snack on cheese, hummus, or Greek yogurt for protein between meals.

✅Tip

Limit processed and sugary foods, which can exacerbate symptoms of ADHD, and focus on whole foods.

Foods not to eat

High-Sugar Foods: Minimize intake of sugary snacks, candies, and desserts.
Processed Foods: Avoid highly processed snacks, fast food, and convenience foods with additives.
Artificial Food Additives: Limit or eliminate artificial colors, flavors, and preservatives in foods.
Excessive Caffeine: Limit caffeine intake, especially in the afternoon and evening.
Highly Processed Meats: Reduce consumption of processed sausages, hot dogs, and deli meats.
White Bread and Refined Grains: Choose whole grains over refined options for better nutrition.
Sugary Beverages: Avoid sodas, energy drinks, and excessive fruit juices.
Deep-Fried Foods: Minimize fried and greasy foods for overall health.
Excessive Salt: Be mindful of sodium intake by choosing low-sodium options.
Trans Fats: Avoid foods with partially hydrogenated oils, commonly found in some processed snacks.

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Main benefits

The Meal Plan For ADHD is tailored to support individuals with Attention Deficit Hyperactivity Disorder (ADHD). This plan emphasizes nutrient-dense foods, including omega-3 fatty acids, vitamins, and minerals. Balanced meals with complex carbohydrates, proteins, and healthy fats may contribute to improved focus and cognitive function. The plan avoids artificial additives and processed foods, potentially reducing hyperactivity and enhancing overall well-being.

Recommended nutrient breakdown

Protein: 20%

Fat: 22%

Carbs: 50%

Fiber: 5%

Other: 3%

How to budget on this meal plan

To budget for an ADHD meal plan, focus on buying in bulk for staples like oats, quinoa, and brown rice. Opt for seasonal produce like spinach, broccoli, and berries for freshness and cost savings. Utilize versatile ingredients like eggs, chicken, and lentils in various meals. Choose store brands for items like whole grain bread, almond milk, and Greek yogurt. Plan meals to efficiently use perishables, reducing waste. Make your own snacks and dressings, like hummus and olive oil dressing, to save money. Buy nuts and seeds in bulk, ensuring proper storage for freshness. Incorporate affordable protein sources like tofu and chickpeas, and consider less expensive cuts of meat. Prepare homemade versions of items like chia pudding and overnight oats for cost-effective, healthy options.

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Extra tips

Snacks that may support focus and cognitive function for ADHD:

Fruit kebabs
Whole grain toast with peanut butter
Carrots and celery sticks with hummus
Mixed nuts, including walnuts and almonds
Yogurt with a sprinkle of granola
Boiled egg with a whole grain roll
Cheese cubes with cherry tomatoes

For an ADHD diet, hydration is vital; water should be the main beverage. Herbal teas like chamomile can be calming. Fresh fruit smoothies with minimal added sugars can be a healthy snack. Green tea provides a mild caffeine boost without the harsh effects of coffee. Limiting high-sugar drinks is crucial to avoid spikes in energy and focus.

Dietary considerations for ADHD emphasize balancing blood sugar with high-protein meals and snacks. Include lean meats, fish, and plenty of fiber-rich vegetables and fruits to support concentration and energy levels throughout the day. Whole grains provide steady energy, while avoiding additives and high-sugar foods can help minimize behavioral spikes. Healthy fats, particularly omega-3 fatty acids from fish or flaxseeds, are beneficial for brain health and attention.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and whole grain toast
Lunch:Grilled chicken salad with mixed greens, nuts, and olive oil dressing
Dinner:Baked salmon with steamed broccoli and quinoa
Snack:Carrot sticks with hummus
Calories🔥: 1900
Fat💧: 80g
Carbs🌾: 150g
Protein🥩: 120g

Day 2

Breakfast:Oatmeal with blueberries and a sprinkle of flaxseeds
Lunch:Whole grain wrap with turkey, avocado, and lettuce
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Snack:A handful of mixed nuts
Calories🔥: 1850
Fat💧: 75g
Carbs🌾: 160g
Protein🥩: 115g

Day 3

Breakfast:Greek yogurt with mixed berries and a handful of walnuts
Lunch:Lentil soup with a side of whole grain bread
Dinner:Grilled shrimp with a quinoa and kale salad
Snack:Apple slices with almond butter
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 155g
Protein🥩: 110g

Day 4

Breakfast:Smoothie with spinach, banana, almond milk, and a scoop of protein powder
Lunch:Quinoa salad with chickpeas, cucumber, and feta cheese
Dinner:Baked chicken breast with roasted Brussels sprouts and sweet potato
Snack:Sliced cucumber with tzatziki
Calories🔥: 1850
Fat💧: 75g
Carbs🌾: 160g
Protein🥩: 115g

Day 5

Breakfast:Chia pudding with almond milk and fresh berries
Lunch:Spinach and goat cheese salad with grilled chicken
Dinner:Grilled salmon with asparagus and a side of barley
Snack:A pear
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 155g
Protein🥩: 110g

Day 6

Breakfast:Vegan protein shake with almond milk and a banana
Lunch:Hummus and vegetable wrap with whole grain tortilla
Dinner:Stuffed bell peppers with quinoa, black beans, and corn
Snack:Mixed berries
Calories🔥: 1850
Fat💧: 75g
Carbs🌾: 160g
Protein🥩: 115g

Day 7

Breakfast:Overnight oats with almond milk, chia seeds, and apple slices
Lunch:Spinach salad with roasted butternut squash, walnuts, and cranberries
Dinner:Zucchini noodles with tomato sauce and vegan meatballs
Snack:Orange
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 155g
Protein🥩: 110g

Download the FREE grocery list for this meal plan

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.

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