Meal Planning with ADHD: Simple, Realistic Tips That Actually Work

lindsay Metternich
Jul 15
3 min read

Because executive function shouldn’t stand between you and dinner.

Let’s be real: meal planning sounds great in theory. But when you have ADHD, it often ends up as another overwhelming task that feels impossible to stick with. One day you’re pinning 30 freezer meal ideas, and the next you’re staring blankly into the fridge at 6:42 p.m. wondering if popcorn counts as dinner (spoiler: it might).

The good news? Meal planning can work with ADHD—but it needs to be flexible, low-pressure, and designed to match the way your brain actually functions.

Here’s what has helped me—and what might help you, too.

🧠 1. Lower the Bar (Yes, Really)

Meal planning doesn't have to mean prepping gourmet meals or cooking from scratch seven nights a week. In fact, the simpler you make it, the more likely it is to work.

Try This Instead:

Plan just 3–4 dinners per week. Leave space for leftovers, snacks-as-dinner, or spontaneous takeout.
Use a “loose theme” structure:
- Monday – Pasta
- Tuesday – Tacos
- Wednesday – Something Frozen
- Thursday – Sheet Pan or Slow Cooker
- Friday – Leftovers or Takeout

📝 2. Choose Your Format Wisely

ADHD brains tend to do better when the system feels visual, tactile, or fun. Don’t force yourself into a planner or app that feels like a chore.

Options that Work:

Dry-erase menu board on the fridge
A weekly sticky note stuck to the pantry door
Color-coded index cards with go-to meals
Voice memos or digital notes with your plan (zero pressure)

🛒 3. Keep a “Go-To Meals” List

This is your ADHD-friendly secret weapon: a list of meals you already like and know how to make. No brain power required.

Example:

Grilled cheese & soup
Rotisserie chicken + bagged salad
Tacos with ground beef or lentils
Sheet pan sausage, potatoes & broccoli
Breakfast-for-dinner

When planning feels like too much, just pick from this list.

🧺 4. Prep Like a Lazy Genius

Forget hours of chopping and labeling. ADHD meal prep should be about reducing friction, not creating more of it.

Low-Effort Prep Ideas:

Pre-chop veggies while watching a show
Cook double batches of meat or rice
Use frozen veggies and pre-washed greens
Make grab-and-go snack bins in the fridge
Portion leftovers into lunch-size containers right after dinner

📦 5. Embrace Semi-Homemade

You don’t need to cook every single thing from scratch. Let store-bought shortcuts take the pressure off.

ADHD-Friendly Favorites:

Jarred sauces (marinara, curry, pesto)
Precooked frozen protein (chicken strips, meatballs, tofu)
Instant rice or microwaveable grain packs
Bagged salad kits
Canned beans and soups

These can help bridge the gap between “nothing planned” and “something edible.”

🧊 6. The Freezer Is Your Friend

When motivation strikes, make double and freeze it. ADHD comes in waves—ride the productive ones when they show up.

Easy to Freeze:

Cooked taco meat
Pasta sauce
Soups and stews
Muffins or breakfast burritos
Pre-portioned smoothie bags

Bonus tip: label the containers. “Mystery blob” is not a vibe.

⏱ 7. Give Yourself a 15-Minute Rule

If you’re stuck and overwhelmed, try the “just 15 minutes” trick. Set a timer and:

Look through your fridge
Start a grocery list
Chop one veggie
Toss something in the slow cooker
Order groceries online

Starting is the hardest part. But often, 15 minutes is enough to shift the momentum.

❤️ 8. Be Nice to Yourself

Some weeks will be chaos. Some meals will be cereal. That’s okay.

The goal isn’t perfection—it’s supporting your future self in ways that feel doable today. ADHD brains are creative, adaptive, and resilient. Your meal plan can be too.