Mediterranean meal plan for dinner

• Omega-3 Rich Foods: Fatty fish like salmon, nuts, and seeds to support brain health.
• Whole Grains: For sustained energy and focus, like oatmeal and whole wheat bread.
• Lean Proteins: Chicken, turkey, and legumes to stabilize blood sugar levels.
• Fruits and Vegetables: A variety for vitamins and minerals, which are important for cognitive function.
• Nuts and Seeds: For healthy fats, protein, and their potential to improve focus.
• Herbal Teas: Such as chamomile or peppermint, which may have calming effects.
• Ample Water: Dehydration can affect concentration and cognitive function.
• Healthy Fats: Olive oil and avocados for their anti-inflammatory properties.

• Artificial Additives: Found in many processed foods and can exacerbate ADHD symptoms.
• High-Sugar Foods: Such as candy and sugary snacks, which can lead to energy spikes and crashes.
• Refined Carbohydrates: White bread and pasta, which can cause blood sugar fluctuations.
• Fried Foods: High in unhealthy fats.
• Caffeinated Beverages: Can exacerbate hyperactivity and disrupt sleep.
• Highly Processed Snacks: Often contain additives and preservatives.
• Excess Saturated Fats: Found in fatty cuts of meat and full-fat dairy products.
• Alcohol: Not recommended, especially if taking ADHD medication.

Dinner on a Mediterranean meal plan can be varied and delicious with these alternatives:

• For a different protein source, try duck breast instead of chicken breast.
• Use ricotta cheese instead of mozzarella for a creamy addition to your dishes.
• Consider fennel instead of cucumbers for a unique flavor in salads.
• Swap out bell peppers for artichokes in your vegetable dishes.
• Incorporate spelt instead of quinoa for a different grain option in your meals.

Salmon fillets, bell peppers, and zucchini are staples for a Mediterranean dinner and can be more affordable when bought in bulk or in season. Olive oil, herbs like oregano and thyme, and saffron rice are essential and can be more economical when purchased in larger quantities. Chicken breast, cucumbers, and tomatoes are also cost-effective when bought in bulk. Consider making your own tomato sauce and vinaigrette to save money. Consider bulk meal prep before busier evenings to have your nutritious foods ready.