In ADHD-friendly meal planning, shortcuts are about creating a sustainable, stress-free approach to eating well that supports both mental and physical health. But when it comes to ADHD meal prep, shortcuts are absolute lifesavers for us. Shortcuts and prepackaged food can be looked down upon in the culinary world. If you love to cook, then feel free to adjust the complexity levels of the recipes! But our example meals start with flavor combinations that have minimal prep and are mostly tossing a variety of ingredients together. Once you have your list of items, it will be easier to visualize what meals you can make with the same ingredients. Print the free pdf at the bottom of this post Our second free printable pdf includes 5 pages of meal examples, plus the empty template so that you can fill it in with your own easy recipes. Think of these as your Master List of recipe ideas for the ADHD brain. Jump to the Free Printable Meal Ideas Sheets The point is to provide a list of quick meals that you can make from the same simple ingredients. You can be as vague or specific as you'd like with these. You can do this first, and then create a list of recipes for each flavor type (page 3) when you have more time. The last page lets you list out meal flavor ideas. On each page, you'll start by filling in a flavor combination or type of cuisine, like Pesto, Barbeque, Greek, Asian, Mexican, etc. Page Three of the meal plan is a blank Meal Ideas template. Planning ahead for your trip to the grocery store (or your online ordering on your preferred grocery app) will save time and money. The next page is the Grocery List divided into the categories that we described above: You can print several and think ahead for the upcoming weeks. This page looks like most other meal plan printables on the web, but you'll use the other resources we've provided to fill it in. The first page of our free ADHD Meal Planner printable lets you write out your Weekly Meals. Here's what you'll find in our free planners and how to use them. You can always substitute with similar ingredients and still have a delicious meal. This method reduces the number of decisions you need to make and allows for easy substitutions based on your preferences or what you have on hand. Toppings - shredded cheese, slivered almonds, sour cream, and more.Sauce- premade delicious sauces like Teriyaki sauce or refrigerated Pesto (find the sauces you love, and stick to them!).Produce- like cherry tomatoes, frozen broccoli, or apples.Protein- like grilled chicken, egg, or tofu.Base- like rice or quinoa, or a pizza crust or salad.We recommend dividing your recipe ingredients into 5 categories: Download and print the free planner at the bottom of this post. The key to our ADHD meal planner is simplicity- simple meals, simple flavor combinations, and limited choices. Keeps You Cooking: Forget about giving up - our approach makes cooking enjoyable and sustainable.Less Mess: One-pot recipes keep your kitchen cleaner and your mind clear.Saves Money: You can avoid last-minute takeout or fast food by planning your meals.
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