ADHD Friendly Meal Prep Tips
Many people dread meal times because cooking can feel like a chore. When coming home hangry after a long, snackless day at work or school, the last thing I want to do is scour the internet for a recipe only to realize I don’t have all of the required ingredients. But fear not! This week, Kinetik Focus has gathered some ADHD friendly eating tips to alleviate the stress surrounding maintaining healthy eating habits. Read on to discover meal prep ideas, time management strategies, and energy level recognition!
Meal Prep Ideas:
Preparation is key in countless aspects of life. To make meals at home easier, try to put together some staple ingredients or dishes at the beginning of each week. For breakfast, consider making smoothie packs. Combine your favorite fruits and leafy greens into quart size bags or small containers and put them in the freezer for future use. If you are in even more of a time crunch, most grocery stores sell smoothie packs to eliminate the stress of choosing what fruits to blend up.
Although three meals a day may be enough for some, having healthy snack options are crucial for those who need an energy boost midday. Instead of chips and dip, opt for baby carrots or bell peppers with hummus or ranch. These veggies can be portioned out by hand or purchased prepackaged from the produce section. For a charcuterie-esque nibble, try mixing your preferred cheese with a variety of nuts. Make sure all of these options are accessible to you throughout the day by placing your snack bag/lunch box close to you so you can easily have a quick bite to eat.
Lastly, make lunches and dinners a breeze by prepping your proteins at the beginning of the week. Carve out 30 minutes to 1 hour on Sunday to cook anything from chicken to salmon and use these as a base for your recipes. This method saves time and future frustration and gives you a nutrient dense addition to pastas, salads, and grain bowls.
Reminders:
To ensure you have a stocked fridge and pantry, keep a shopping list of your go-to items on your notes app or hang a hand-written list on your fridge. Visual reminders and lists are extremely helpful to stay organized. To turn these ingredients into meals, create 3 stacks (breakfast, lunch, and dinner) of 5 recipes on index cards. Then, you can pick a card at random for a meal idea and eliminate decision fatigue. If you are unsure where to start, take a look at the attached “Cookbook for Busy Minds” to find staple ingredients and recipes approved by the National Resource Center on ADHD. To effectively manage your time and establish a consistent eating schedule, try setting alarms to alert you for cooking start times and meal times. This will prevent you from forgetting to eat
Energy Slumps:
It’s natural for energy levels to ebb and flow throughout the day due to your circadian rhythm. For example, you may notice a dip in energy in the mid-afternoon (commonly referred to as the "afternoon slump”). It’s important to recognize when you tend to experience these energy dips so you can effectively manage them. Start by identifying the times of day (or triggers) when your energy typically dips. For some, this may be after lunch, while others might feel it creeping in later in the afternoon. By taking inventory of when these patterns occur, you can plan ahead and combat the fatigue.
During these energy slumps, it’s tempting to reach for sugary snacks or caffeine, but these can lead to a crash later on. A handful of almonds, a piece of fruit, or some yogurt with granola can give you the boost you need without the crash. I personally pack a small bag of almonds in my work bag for these times—it’s a quick and easy way to refuel without disrupting my workflow. By acknowledging your natural energy cycles and planning your meals and snacks around them, you can maintain consistent energy levels and avoid the dreaded “slumps.”
Additional Resources: https://chadd.org/wp-content/uploads/2019/03/Cookbook_for_Busy_Minds.pdf
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