Meal Plan For Adhd
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
- Scrambled eggs
- Spinach
- Whole grain toast
- Grilled chicken
- Mixed greens
- Nuts
- Olive oil dressing
- Salmon
- Broccoli
- Quinoa
- Carrot sticks
- Hummus
- Oatmeal
- Blueberries
- Flaxseeds
- Whole grain wrap
- Turkey
- Avocado
- Lettuce
- Tofu
- Mixed vegetables
- Brown rice
- Mixed nuts
- Greek yogurt
- Mixed berries
- Walnuts
- Lentil soup
- Whole grain bread
- Shrimp
- Kale
- Apple slices
- Almond butter
- Smoothie
- Banana
- Almond milk
- Protein powder
- Quinoa salad
- Chickpeas
- Cucumber
- Feta cheese
- Chicken breast
- Brussels sprouts
- Sweet potato
- Tzatziki
- Chia pudding
- Goat cheese
- Asparagus
- Barley
- Pear
- Vegan protein shake
- Whole grain tortilla
- Stuffed bell peppers
- Black beans
- Corn
- Overnight oats
- Chia seeds
- Spinach salad
- Butternut squash
- Walnuts
- Cranberries
- Zucchini noodles
- Tomato sauce
- Vegan meatballs
- Orange
Article reviewed
- Written by our editorial team.
- Published on Dec. 19, 2023.
- Updated on Oct. 1, 2024.
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.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A meal plan for ADHD should include nutrient-rich foods that support brain health and focus. Here are some suitable alternatives:
- Replace whole grain toast with sprouted grain bread for better nutrient absorption and lower glycemic impact.
- Instead of Greek yogurt, try plain skyr for a higher protein, lower sugar option.
- Switch quinoa with amaranth for a nutrient-dense, high-protein grain.
- Use chia pudding instead of overnight oats for a high-fiber, omega-3 rich breakfast.
- Substitute fresh berries with frozen berries for added convenience and nutrition.
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
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
7-Day Meal Plan for ADHD
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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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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.