12 Ways to Make Meal Planning With ADHD Easier For Yourself

There are lots of benefits to meal planning if you have ADHD and even if you don’t. In addition to helping you avoid feeling overwhelmed with what to make last minute for supper, meal planning can:

• Save Time and Energy
• Save Money
• Prevent Decision Fatigue 
• Reduce Food Waste
• Promote Healthy Eating Habits
• Reduce How Often You Shop For Groceries
• Increase Your Sense of Control
• Can Lead to Weight Loss
• Encourage Families to Eat Together More

Just to name a few.

Why is it so hard to do meal planning with ADHD then?

So considering all of these benefits, Why do you keep finding yourself standing in front of the fridge an hour before dinnertime racking your brain to come up with something to make for supper?

By this time of the day, your energy level is low and your stress level is high. You either give up and resort to mac and cheese from a box (again) or give up altogether and grab takeout.

One of the reasons meal planning with ADHD is such a struggle is that it requires the use of executive functions.

Several executive functions, like planning, organization, task initiation, and time management, are necessary when meal planning. These are the same executive skills that those with ADHD often struggle with. Moreover, those of us with ADHD also tend to struggle with things like decision-making, and follow-through.

What also stands in the way is the fact that planning meals for an entire week can be daunting. Not to mention the fact that you have to do it every single week, not just once.  

Several steps normally go into meal planning, first you need to sit down and plan out several recipes, then create a grocery list, check your frig and pantry for what items you already have, go grocery shopping, bring everything home, and put it all away. Whew!

Meal planning with ADHD is well worth the effort.

But the benefits of meal planning outweigh the drawbacks by a long shot. Meal planning does save time energy, and money. It also saves you the headache and stress of trying to pull together a meal everyone will eat at the last minute. You avoid unnecessary frustration by planning ahead.

Additionally, when you meal plan, you’re more likely to provide more nutritious meals for your family. Experts suggest that diets high in proteins, complex carbohydrates, and omega-3 fatty acids all help your ADHD brain to function at an optimal performance level. This can help minimize some of the symptoms of ADHD.

Regardless of whether or not you have ADHD, all brains tend to thrive on structure. 

Meal planning can make your life so much easier by avoiding unnecessary last-minute decision-making and the feeling of being overwhelmed that usually goes with it.

The Key is to create a habit and stick with it.

Training yourself to get in the habit of meal planning is important so that the weekly task becomes more automatic. Mastering the habit to the point where you start doing it without even thinking about it is key. Habits help our brains remember to do the things we need to do without having to work so hard.

But we have to do the hard work of training our brain to get to this point.  This can be challenging because those with ADHD are prone to giving up to soon…challenging but not impossible.

Tips for successful meal planning with ADHD:

1. Start small:

Begin by planning meals for just three or four nights a week. Leave some nights free each week to dine out, order in, or reheat leftovers. This is less daunting than trying to cook 7 nights a week from the start. You can work up to doing more once you are comfortable with doing so.

But honestly, I only cook about 4 nights a week. On the other nights, we either grill something simple like burgers or brats, pull a frozen pizza out of the freezer or, if it’s towards the end of the week, just eat leftovers.

2. Create a kitchen that supports meal planning with ADHD:

Create an ADHD-friendly kitchen to work in. Focus on organizing everything so it is easy to find, access, and put away. Avoid stacking too many things on top of each other or placing frequently used items in hard-to-reach areas.  

Store related items together and create activity zones for meal prep, baking, cooking, etc. to make dinner preparation easier for yourself. It is much easier to cook in a kitchen that is orderly and clutter-free. You want to be able to find all the ingredients you’ll be using quickly to streamline the process.

3. Be flexible:

Understand that meal plans may not always go according to plan. Be prepared to adjust your plan as needed and don’t be too hard on yourself if things don’t go perfectly. If this happens it’s important not to get frustrated and give up. Just pick up where you left off and get back on track.

4. Keep it simple:

Choose recipes that are easy to prepare and require minimal ingredients. Avoid overly complex or time-consuming meals that may be overwhelming. The goal is to get a healthy meal on the table. Often, it’s the meals that are the easiest to prepare that my kids end up liking the most! My days spending two hours in the kitchen preparing something elaborate so that my family can be underwhelmed are over. 

5. Less is more when it comes to your pantry:

Over-stocking the pantry can make it difficult to keep it organized. especially if you run out of room and can’t store related food categories together. Keep your pantry orderly and simple to avoid inventory chaos.

Believe it or not, it is much easier to stay on top knowing what you have at home if you don’t stock up. Instead, stick to the grocery list you have prepared for meals and buy only what you need.

Use my free pantry inventory printable to ensure that you always have pantry staples on hand, but always check your pantry before you buy. This checklist is unique in that it is organized by food category and grocery store aisle instead of alphabetically. This will speed up and simplify your shopping process. 

A grocery list is an essential tool for helping you stay on top of your food inventory. Ever play the guessing game at the store and purchase something you think you need just to discover that you already had more than enough at home? Avoid this by sticking to a grocery list. 

6. Involve others:

If possible, involve family members in the meal-planning process. This can help share the workload and make the process more enjoyable.

7. Consult family members and create a list of favorite meals:

Ask everyone to list their favorite family meals. Use the list to plan several meals for the week or even the whole month. This way you don’t have to come up with as many dinner ideas yourself.

8. Push yourself to get started:

Knowing that task initiation is a challenge for those of us with ADHD you may have to get uncomfortable and push yourself to start the meal planning process.

Remind yourself that your future self will thank you. Another helpful task initiation hack is to visualize your week of cooking going smoothly because you took the time to plan. Visualizing your success can be a great motivator for getting started.

9. Use your phone to create shortcuts for yourself:

Once you have decided on your recipes, snap photos of them to quickly refer to them when cooking or shopping for ingredients later in the week. Create a quick shopping list in the Notes app on your phone by dictating each ingredient you need.

10. Don’t be a short-order cook for your children:

This requires a lot more work on your part and sends a message to your children that they don’t have to eat what you have prepared for them. Your time is worth more than that.

In our home, our children knew they had to eat what I prepared or they’d have to make themselves a peanut butter and jelly sandwich. Since the alternative had to be a healthy choice, they usually always chose to eat what I cooked.

11. Freeze leftovers immediately:

If leftovers are frequently forgotten about in your home and all too often you find unrecognizable food rotting in the back of the frig., try putting them in the freezer right away instead. Not only can this reduce food waste, but you’ll have ready-to-cook meals available on busy nights. They are also great for last minute lunches. You will thank yourself when you can pull out the frozen leftovers and skip cooking.

12. Plan meals strategically:

See if you can save time by stretching the meat you prepare to use for two meals instead of one. For example: Make pulled pork sandwiches on Monday night and turn the leftover pork into Tuesday night’s Carnitas tacos.

Conclusion:

By addressing the challenges and utilizing effective strategies, individuals with ADHD can successfully incorporate meal planning into their daily routines. The benefits of improved nutrition, reduced stress, and time saved make meal planning a must for those with ADHD. All you need to do is get started…you got this!

Feeling Stuck?

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