Hey there, mama! If you’re anything like me, the phrase “meal planning” might make you roll your eyes. For the longest time, I thought it just wasn’t for me. ADHD and planning? Ha! But after way too many nights of staring into the fridge and feeling defeated, I knew something had to change.
Now, I’ve found a meal planning system that actually works for my ADHD brain—and it’s so much simpler than I thought. If you’re ready to spend less time stressing about dinner and more time enjoying your evenings, keep reading!
1. Start with a “Master List” of Go-To Meals
I used to waste so much time trying to come up with new meal ideas every week. Now, I have a “Master List” of meals my family loves. It’s a lifesaver! Think tacos, spaghetti, grilled cheese—whatever is quick, easy, and guaranteed to get eaten.
Quick Tip: Write your Master List on your phone or a piece of paper and keep it handy for meal planning.
2. Plan for Just a Few Days at a Time
The idea of planning an entire week’s worth of meals was too overwhelming for me. Instead, I plan for 3-4 days at a time. It’s less pressure, and I can adjust if life (or my ADHD brain) throws me a curveball.
Why It Works: Shorter planning cycles make the whole process feel more manageable.
3. Use Themes to Simplify Choices
Themes are a game-changer! For example, I do “Taco Tuesday,” “Pasta Thursday,” and “Breakfast-for-Dinner Friday.” Having a theme takes the guesswork out of what to make.
Example Themes:
- Monday: Meatless
- Wednesday: Crockpot/Slow Cooker
- Saturday: Takeout or leftovers
4. Make Grocery Shopping ADHD-Friendly
Grocery shopping used to feel like a chaotic adventure. Now, I use a simple shopping list app that’s organized by category (produce, dairy, pantry). Bonus: I’ve started using grocery pickup to save time and avoid distractions in the store.
Pro Tip: Add items to your list as you run out of them to avoid last-minute scrambles.
5. Prep Ahead When You Can
On good days, I’ll chop veggies, cook a batch of rice, or pre-portion snacks. It’s not about doing everything at once; even small prep tasks can make mealtimes easier.
ADHD Hack: Put on your favorite music or podcast while you prep to make it more enjoyable.
6. Embrace Simple and Repeatable
I’ve stopped feeling guilty about repeating meals. If it works and my family likes it, why not keep it simple? We’ve eaten the same 5-6 meals on rotation for months, and guess what? Nobody’s complaining!
Why It Works: Repetition reduces decision fatigue and makes planning faster.
7. Give Yourself Grace (and Backup Plans)
Not every night will go as planned, and that’s okay. I keep a stash of easy backup meals (think frozen pizza or boxed mac and cheese) for the nights when I just can’t. Progress, not perfection, mama!
Encouragement: Even the most organized meal planners have “cereal for dinner” nights. You’re doing great!
Meal planning doesn’t have to be overwhelming. With a Master List, simple themes, and a little grace, you can take the stress out of dinnertime. Remember: It’s not about being perfect; it’s about finding what works for you and your family.
You’ve got this, mama! And who knows? You might even start to enjoy meal planning (okay, maybe just a little).
Want to make meal planning even easier? Download my free “ADHD Mom’s Meal Planning Template” and get started today. Share your go-to meal in the comments below—I’d love to add it to my list!
