The Ultimate ADHD Meal Prep Guide
The Big Picture
For the ADHD brain, the executive function required to plan, shop, and cook, can be very challenging. Establishing a low-friction meal system prevents medication crashes and blood sugar spikes that can mimic or worsen ADHD symptoms.
In Depth
We have 4 main tips to make your meal planning journey as frictionless and effective as possible. 1. Do it medicated — Never try to meal prep while unmedicated. Use the peak focus window of your Adderall or Ritalin to handle executive-heavy tasks like shopping, chopping, cooking, and organizing. By the time your meds wear off, the work is done. 2. The 30-gram protein rule — If you are medicated, it is essential to get 30 grams of protein per meal, particularly in the morning. Not getting enough protein can lead to afternoon crashes and a less effective dose. 3. Batch & Freeze — It takes the same amount of time to cook 10 servings as it does five. Cook in large batches and freeze portions so you have a steady week of healthy meals without the stress of running out quickly. 4. Optimize your gear — Any friction in your system, such as a missing lid or a container that is too small, can be a reason to avoid following through. Invest in uniform, portion-sized trays; a good tip is to buy more than you need so a single missing or broken lid doesn't make you quit.
