ADHD and Meal Planning

When you have ADHD, meal planning can be a logistically challenging! This is because it involves all the things that can be difficult when you have ADHD; like making decisions, paying attention to details and forward planning. However, meal planning is a skill worth developing. Because when you eat healthy, ADHD-friendly food, your unwanted ADHD symptoms can be minimized.

“When I changed the way I ate (as Jacqui recommended), a lot of the things I thought were due to ADHD just disappeared.”
– Mark Kawate

Watch this video about how plan your meals when you have ADHD.


Print out the sheet to help you with your planning!


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  1. Tina says:

    I can never decide in advance what I want to eat for any meals. I keep a variety of options for breakfast and lunch. For dinner, a few basic proteins and veggies. When cooking or cleaning I listen to podcasts or music to distract from the boredom of chores and to keep me moving! I keep some frozen meals on hand as a backup plan.

  2. Patti says:

    Do many people with ADHD suffer from emotional dysregulation? My 28 year old daughter has it and her emotions really get out of control (meltdowns, etc.).

    • Michelle says:

      I had terrible meltdowns up until my early thirties. They came on like a flash of lightning, burned just as hot and then faded. Totally baffled me but exercise helped and when you’re a young single person, eating healthy is a challenge. I’m in my early 40s now and just starting to get a grasp on eating healthy. By a “grasp” I mean maybe an index finger and thumb:-)

  3. Jen says:

    It’s reported that Jamie Oliver has ADHD and that he manages it with healthy eating.

  4. Hello, I wanted to thank you for youtube meal planning and your other ones. My daughter and I both have ADHA.
    we live in the UK
    Thank you

    • Thank you Bernadette for your lovely message. So happy to know that the videos are helpful. That means a great deal to me. Sending a big hug to you over the pond!

  5. Diana says:

    Hello Jacqueline,
    I just want to use this place and moment to thank you for your blog, it’s wonderful that you put so much time and effort in to it.
    I just need to let you know that it is worth it!
    Every time I get the e-mail I’m remembered not to be so harsh on myself.
    Your words (and tips!) are sooo true and proven helpful for me during tough times.
    Just recently I picked up my ADD medicine, after a four year break due to depression, pregnancy and breastfeeding.
    But they are only an extra help, since, over the years, I have learned that understanding my ADD and using the ADDfriendly changes I’ve made are the most effective for surviving live with ADD.
    Again, thank you for your part in this!
    With love,
    from Eindhoven, the Netherlands

  6. Todd Raymond says:

    Thank you so much Jacqeline. Not just for this reminder to eat healthy and to feed a healthy mind, but for all your work and commitment to those of us who are active in business and struggle with ADD. Currently, I am having business struggles and simply being reminded to eat well, which may offer some relief from my distractibility, has brightened my morning during a tough time in my life. I look forward to participating in one of your programs when things improve. Your work is truly appreciated.
    Todd Raymond, Santa Monica, CA

  7. Tracy says:

    Terrific video! I’ve bookmarked it and will reference it often. Thanks for taking the time to put it together.

    P.S.- Love your site, too!

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