ADHD Meal Planning | Meal Planning Tips for Moms with ADHD
If you’re anything like me, feeding your family on a daily basis can turn into a bit of a stressful ordeal.
And yet, there is just no way around it. We all have to eat.
In fact, those of us with ADHD should probably pay even more attention to what we consume than our neurotypical counterparts.
But, alas, eating and meal planning for ourselves and our families can be quite a struggle for myself and many of my clients.
And this is precisely why I wanted to discuss the reason many of us with ADHD find it difficult to meal plan and grocery shop, why meal planning is important for us as ADHD moms, and some tips to make meal planning and prep a little easier.
Why is Meal Planning Difficult for ADHD Moms
We all have to eat, right?
And many of us with ADHD struggle to feed ourselves.
Then when you add kids and work and activity schedules into the mix, eating can start to feel almost overwhelming.
And when we feel overwhelmed, we typically head for the quickest and easiest solution, which can unfortunately be the exact opposite of what our overworked ADHD brain and executive function needs.
So why is it that figuring out what to eat or buy at the grocery store is so difficult for many of us with ADHD?
Well, as with many things those of us with ADHD struggle with, it may have something to do with executive function…
Decision fatigue can creep in when we’re deciding what to make and what we need to buy.
Initiating the task of going to the store or making the meal, especially at the end of the day when our dopamine reserves are drained can feel impossible.
We need organization skills to know what we already have and time management skills when it comes to what to eat which nights based on your families schedule.
Then there’s keeping impulsive tendencies at bay when confronted with so many choices at the grocery store.
It makes complete sense why going through a drive thru or ordering take out is a much easier option.
Why Meal Planning is Important for ADHD?
There are many reasons why it is important for those of us with ADHD to pay a bit more attention to what we are eating in order to support our brains and the executive function we need to function.
We need to make sure we are getting enough protein because the amino acids in protein help create neurotransmitters like dopamine which directly impacts our executive function and serotonin which helps regulate our moods. Protein also helps to prevent blood sugar spikes which can lead to feelings of hyperactivity or impulsivity.
We also need to make sure we are getting plenty of complex carbs to help regulate blood sugar and prevent spikes. And those complex carbs create glucose, which is the brain’s preferred energy source.
Getting plenty of Omega 3 fatty acids from sources like cold water fish, walnuts & flax seeds, & certain brands of eggs & yogurt that are fortified with omega 3s means we’re making plenty of serotonin and that our dopamine receptors stay in tip top shape so our dopamine levels don’t decrease. Not to mention, Omega 3’s can ease hyperactivity, improve working memory, and improve sleep.
It’s also important that we monitor our sugar and simple carb intake because they can lead to a dopamine spikes and subsequent crashes, which along with making us not feel real great can also impact our motivation and task initiation.
5 Tips to Make ADHD Meal Planning Easier
So how can we make meal planning easier for our overworked, underpaid ADHD brains? Let’s wrap up with 5 tips you can incorporate to help you feed your family and your ADHD brain what it needs to thrive.
ADHD Meal Planning Tips: Keep It Simple
You don’t need to make Martha Stewart style dinners every night. Or at all if cooking isn’t your jam.
The most important thing is that the nutritional needs of you and your family are being met.
My sister, who doesn’t have ADHD but does have 5 kids, literally feeds the same basic menu to her family each week…Burgers on Monday, Taco Tuesday, and so on.
Pick simple dishes. Choose a theme for days like Meatless Monday or Pizza Fridays. Try meal kits like HelloFresh or frozen meals to help streamline your cooking process.
ADHD Meal Planning Tips: Create Favorites Lists
Because decision making is an executive function and us ADHDers struggle with executive functions, it makes sense that deciding what to eat or what to make for meals would make it difficult.
But making grocery lists or deciding what to eat can be much easier if you create a list of favorites.
Favorite quick dinners. Favorite dinners for night’s you have more time. Favorite high protein snacks. Favorite grab and go breakfasts.
It will be much easier for you to choose what you want from a list of what you and your family like versus looking through all the recipes ever uploaded to blogs and Pinterest ever.
ADHD Meal Planning Tips: Work with Your Calendar
Having a list of your family’s favorite quick meals can come in handy if your ADHD mom life is like my ADHD mom life.
I realized early on while running this kid to soccer and the other kid to swim that there were certain meals that leant themselves better to night’s with lots of activities.
So to make it easier for you to both prep and eat on those busy nights, make sure you take a look at your calendar to gauge how much time you have to prepare meals based on commitments you made or what kind of meal you should make based on who is around to eat when. Like making a crockpot recipe or simple sandwiches so everyone can eat on their own schedule.
ADHD Meal Planning Tips: Share the Work & Involve the Family
Deciding what to make, going to the grocery store, and prepping the ingredients doesn’t all have to fall on you.
Having your family lend a hand can go a long way in making the task of meal planning and meal prepping seem less daunting to your overworked ADHD brain.
Have each family member pick a meal they like for the week.
Have your spouse or driving teen pick up your grocery order while they’re out.
Involve your kids in age appropriate prep like gathering ingredients from the panty or chopping up veggies.
Even better…take turns making meals so mom can get a day or night off.
ADHD Meal Planning Tips: Make ADHD Investments
The term “ADHD tax” typically refers to extra money you pay because of your ADHD.
Think paying late fees for bills or more money when you wait to book plane flights for a vacation.
But there are times when paying a little more can help alleviate stress and anxiety. And I like to think of these things as “ADHD Investments”.
If it’s easier for you to actually eat fruits and vegetables when they are already cut up, invest in the cut fruit and veggies at the store.
Invest in a salad kit with all the ingredients you need along with a rotisserie chicken from the deli to make a quick, nearly zero prep healthy dinner.
Invest in grocery delivery to save you time and the overwhelm of shopping in the grocery store.
If investing makes your meal planning and meal prep easier and your ADHD mom life feel less stressful, I’d say that’s a pretty good return on investment.
And if sticking to a meal planning plan or finding the time (or motivation) to do so still seems overwhelming, I’d love to help you! I meet with my coaching clients on a weekly basis to help develop systems to streamline both their mom and business lives AND I follow up to make sure they’re continuing to make progress. Click the button below to schedule your free, no-obligation clarity call and see how my coaching program can help support you!
