Holiday Meal Planning for ADHD

Written by Sarah Poling RD, LDN

Edited by Sarah Criscuolo MS, RD, LDN, CSN, CPT

 

Meal planning requires organizational and executive functioning skills that are often challenging to navigate and practice when you have ADHD. Meal planning typically doesn’t come as “second nature” for this population – in fact, it can be very ADHD-unfriendly. In this blogpost, we’re going to explore tips for making meal planning more inclusive for those with neurodiversity, especially during the holidays, which can come with extra sources of stress.

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Why Meal Planning is Challenging With ADHD

ADHDers often live in the moment, which isn’t inherently bad, but it can make it difficult to take care of your daily needs and can lead to forgetting what your body needs to survive. Cooking, meal preparation, and planning require executive functioning, and tend to be more challenging in the ADHD brain. When you add in the fact that medication wears off as the day goes by, this can be a daunting task and may lead to skipping meals and then binging. Having a flexible plan in place will help you meet your needs while also reducing the all-or-nothing thinking that accompanies ADHD when tasks become too overwhelming or your negative inner critic shows up.

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Benefits of Meal Planning

• Reduces the uncertainty and overwhelm that can come with neuro-typical meal planning.
• Helps you to plan balanced meals that include your favorite foods and ingredients.
• May reduce food waste that can be common if you have ADHD.
• Can help prevent impulsive purchases.
• Saves you money by preventing duplicate purchases and allowing you to participate in weekly sales.

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Does this already sound like it will be beneficial for you? Let’s look at ways to make meal planning more accessible and less stressful:

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Hold a Family Meeting

Over dinnertime or whichever meal you eat together, discuss family meal favorites and start creating a list of possible meals that the entire family will enjoy. If you’re currently living with roommates who you share food with, this same approach can be applied, or if you live alone it can be helpful to think of favorites you enjoy and can easily replicate on your own.

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Create a Top 10 Recipe list

This list will be a quick and easy reference of your family’s favorite meals. Here are some tips for creating this list:

• Include plenty of easy recipes for busy nights.
• Sort your recipes by category (beef-based, pasta dishes, side dishes, etc.).
• Keep them written down (on index cards, phone app, or Word doc) and stored in an easily accessible and visible location.

Theme Nights

Theme nights can be a lifesaver by helping you determine what you need to purchase and have available ahead of time. For instance, if you know you love having Taco Tuesdays, you’ll be able to make sure these ingredients are ready at home.

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Invest in Handy Kitchen Appliances

Don’t underestimate the power of having an Instapot, air fryer, or crockpot! These appliances can bring much needed relief and assistance for ADHD folks who at times struggle with motivation and energy to plan, prepare, and cook meals. Gather your favorite ingredients and toss them in!

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Stock Your Pantry

A well-stocked pantry will give you an edge up during those times when meal planning doesn’t feel realistic. Make sure to purchase your favorite non-perishable items that can be easily prepared and heated, such as macaroni and cheese, tasty and satisfying soups, and beans and legumes to name a few!

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Plan Leftovers

Preparing and cooking meals in bulk/batch cooking can create a lot of leftovers that can be frozen and reheated for other meals later in the week or in weeks to come.

 

Incorporate Premade Freezer Meals

Purchasing already made, frozen meals is a great resource for ADHDers who often need to rely on low energy meals. This can look like purchasing frozen meatballs and adding them to pasta with a salad kit on the side for a satisfying and satiating meal. Here are some easy premade meals to try:

• • Lasagna
  • Burritos
  • Casseroles
  • Chili
  • Quiche

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Make Peace With Takeout Food

Take out food can be extremely handy on days when you’re overly busy and you don’t want to skip meals. Remember, food isn’t the enemy and takeout food absolutely fits within a healthy and balanced meal plan.

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Have a Body Double & Outsource Your Needs

Utilizing a ‘body double’, a person who supports you through challenging tasks like grocery shopping, cooking, meal planning and cleaning, may be super helpful at various times. Plan to have conversations with your ‘body double’ to discuss when and what type of support you need to be able to complete food and nutrition-related tasks.

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Purchase Your Groceries Online for Delivery or Store Pickup

Utilizing a service like Instacart or a store-specific grocery app allows you to easily put everything you need into your cart and order it then and there, rather than spending long amounts of time in the store searching for what you need. This helps reduce anxiety at the grocery store, impulse buys, and forgetting ingredients.

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Simple ADHD Friendly Meal Ideas

• Salad kits with pasta and a protein
• Snack plate with crackers, cheese, meats, and your favorite fruits/vegetables
• Chicken stir fry with instant rice or noodles and precooked chicken
• Falafel hummus platter with frozen falafels, your favorite hummus, and pita/tortilla wrap
• Chicken sausage sheet pan with instant rice or noodles and your choice of vegetables

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You can still enjoy the holidays while intentionally and mindfully meeting your nutrition needs. Remind yourself of the importance of regular and consistent meals that will provide you with energy while also preventing binge eating. It can also be beneficial to work to avoid competition and comparison with others, and allow yourself to enjoy your favorite holiday foods while reminding yourself you can enjoy these foods all year round. Joyful food experiences are not fleeting and can be planned throughout your year.

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If you need support in meeting your nutrition needs while managing your ADHD, use this link to set up a free intake call!

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Sources:

ADDitude Editors. (2022, April 13). Secrets to Stress-Free Dinner Planning. ADDitude. https://www.additudemag.com/slideshows/easy-meal-planning-secrets-for-parents-and-kids-with-adhd/

Rd, J. S. M. (2023, June 8). Beginner’s Guide to ADHD Meal Planning for Adults. Jackie Silver Nutrition. https://jackiesilvernutrition.com/articles/adhd-meal-planning-for-adults/