Fewer steps with minimal mess
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ManyADHDersstruggle with consistent and healthy eating habits.
Here are my go-to low-effort meals.
It is essential to be aware of internalizedshamearound food choices to avoid a toxic relationship with food.
Michela Buttignol / Getty Images
No food is inherently good or bad, and fed is best has no age limit.
Dr.Katelyn Campbell, PsyD, is a psychologist who has ADHD and specializes in recovery from disordered eating.
She shared, I encourage my clients to develop a flexible and adaptive relationship with how they nourish themselves.
A key part of this process is moving away from the morality of food and rigid rules about eating.
The morality that is portrayed about food can create unnecessary stress and guilt.
Additionally, Many of us have been taught that a meal needs to include everyfood groupto be considered valid.
However, I encourage clients to prioritize getting enough food first.
Nourishment doesnt have to be perfectits about giving your body the energy it requires first.
No Energy: Meals that require little to no effort, such as frozen or pre-prepared options.
Low Energy: Simple meals with 2-3 ingredients that require minimal prep or cleanup.
Higher Energy: Creative or more complex meals for days when you feel motivated.
First, ADHD brains tend to exist in either now or not now.
Why would I want food for next week?
I am not hungry right now.
Find a middle ground that works for you.
You might decide you simply do not feel like a certain meal that day.
I advocate for choosing the path of least resistance when it comes to food preparation.
That often means using pre-cut or pre-prepared produce and keeping frozen vegetables on hand, which last much longer.
Its important to be honest about theenergyand resources you truly have.
Third, if you notice thatcertain routinesand patterns work better for you, lean into that.
To Leftover or Not to Leftover?
For example, I know I dont have themotivationto meal prep during the week.
This self-awareness has helped me let go of guilt and focus on realistic solutions.
She also shares, I advocate for choosing the path of least resistance when it comes to food preparation.
That often means using pre-cut or pre-prepared produce and keeping frozen vegetables on hand, which last much longer.
Its important to be honest about theenergyand resources you truly have.
Low-Effort Breakfast
Yogurt and Granola with Fruit
Dr Campbell recommended this simple classic breakfast.
Mix the three ingredients together and enjoy.
Add an egg and some crusty bread for an easy Shakshuka.
But you could change the berries or add peanut butter etc.
Remove the chicken from the pan, add the broth, lemon juice, and rice, and stir.
Place the chicken on top, cover, and wait about 25 minutes.
Dinner is ready within 10 minutes.
you could heat up frozen meatballs if you are feeling fancy.
In the winter, I like to make chili.
You will need:
Brown the ground meat, and then put everything in the slow cooker.
Set it to low and wait eight to ten hours.
So for me, that might be frozen chicken tenders, frozen broccoli, and frozen sweet potato fries.
Rice and Beans
Dr. Campbell recommends rice and beans as a low-effort dinner.
She said, theyre simple, nourishing, and versatile.
Use canned beans and tomatoes for an easy, fast dinner.
it’s possible for you to keep things interesting by having different dips available.
Convenience Foods
Sometimes, even the lowest effort recipe feels like too much.
If it fits in your budget, takeout makes a perfectly fine dinner.
It can lead todisordered eatingand medical issues if not appropriately supported.
Fortunately, it is possible to find recipes that take very little effort without sacrificing taste.
Remember that there is no shame in needing low-effort meals, and fed is best has no age limit.
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Kutscheidt K, Dresler T, Hudak J, et al.
Interoceptive awareness in patients with attention-deficit/hyperactivity disorder (Adhd).ADHD Atten Def Hyp Disord.
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