ADHD-friendly meal prep is a simple, flexible approach to planning and preparing meals that works with an ADHD brain. It focuses on reducing decision fatigue, saving time, and avoiding overwhelm.
Here’s how I turned meal prep from a dreaded chore into something manageable and even a little enjoyable.
For years, meal prep felt impossible. I’d buy all the groceries with the best intentions, only to end up ordering takeout because I forgot to defrost the chicken or plan a meal. It was frustrating, expensive, and left me feeling like I was constantly failing.
Then I discovered ADHD-friendly meal prep, and everything changed. By keeping things simple and adapting meal prep to fit my brain, I’ve found a system that works. Now, I spend less time stressing about dinner and more time enjoying meals with my family.
1. Start with a Master List of Meals
I created a “Master List” of meals my family loves. This includes simple go-to options like spaghetti, tacos, and sheet-pan dinners. Having this list handy saves me from decision fatigue when it’s time to plan meals.
Quick Tip: Keep your Master List in a visible spot, like on the fridge or in a notes app on your phone.
2. Prep Ingredients, Not Entire Meals
Instead of prepping full meals, I focus on preparing key ingredients. I’ll chop veggies, cook a batch of rice, or grill chicken that can be used in multiple meals throughout the week.
Why It Works: Prepping ingredients gives you flexibility to mix and match while keeping the process simple.
3. Use Containers to Stay Organized
Investing in clear, stackable containers has been a game-changer. I label everything so I can easily see what’s ready to use.
ADHD Hack: Use color-coded lids or labels to make finding ingredients even easier.
4. Embrace Freezer Shortcuts
The freezer is my best friend! I keep frozen veggies, pre-cooked meats, and ready-to-eat meals on hand for busy days. Freezing leftovers also means fewer nights of “What’s for dinner?”
Example: Cook a double batch of chili and freeze half for next week.
5. Plan for Just a Few Days at a Time
Planning an entire week felt overwhelming, so I started planning for 3-4 days instead. This keeps things manageable and allows for flexibility if plans change.
Pro Tip: Use sticky notes or a whiteboard to jot down meals for the next few days.
6. Involve the Family
Getting my kids involved in meal prep has made it more fun and less stressful. They help pick meals from the Master List or assist with simple tasks like stirring or setting the table.
Encouragement: Involving your family teaches responsibility and makes meal prep a team effort.
7. Give Yourself Grace
Not every week will go perfectly, and that’s okay. Some nights, it’s frozen pizza or cereal for dinner, and I’ve learned to let go of the guilt. Progress, not perfection, is the goal.
Encouragement: Celebrate the small wins, like prepping one ingredient or trying a new recipe.
ADHD-friendly meal prep doesn’t have to be complicated. By starting with a Master List, prepping ingredients, and embracing shortcuts, you can take the stress out of mealtime and create a system that works for you.
You’ve got this, mama. And hey, if dinner doesn’t go as planned? There’s always tomorrow.
Share your favorite meal prep tip in the comments—I’d love to hear what works for you!
