Meal Prep for ADHD Brains: Easy, Quick, and Distraction-Proof Strategies

MaKayla Wright
Mar 24
3 min read

If you have ADHD, meal prep can feel like one of those "great in theory, impossible in execution" tasks. Like folding laundry and putting it away in the same day. The whole idea of planning meals in advance sounds super responsible, but somehow, you blink and it's 9 PM, you're starving, and the only thing in your fridge is a questionable bag of baby carrots.

Don't worry, I've got you. Here’s how to meal prep in a way that actually works for ADHD brains—quick, simple, and distraction-proof.

1. The "Two-Step Rule" for Meal Prep Success

ADHD-friendly meal prep is all about reducing steps. If a recipe has more than two main actions (like chop and roast and blend and assemble), there's a large chance you’re going to say, "forget it." Instead, stick to two-step meals:

Step 1: Dump ingredients on a sheet pan.
Step 2: Roast at 400°F until its done. Boom. No overcomplicated instructions.

2. The "Same Food, Different Sauce" Hack

Repetition is your best friend...until it isn’t. Eating the same meal three times in a row is fine until your brain decides it’s completely over it. One solution? Sauces.

Monday: Chicken + rice + veggie + teriyaki sauce = delicious.
Tuesday: Same chicken + rice + veggie + buffalo sauce = brand new meal.
Wednesday: Chicken + rice + veggie+ pesto = a completely different dish!

Your brain gets variety without you doing extra work. Can I get a "Oh yea!"

3. Pre-Chopped, Pre-Cooked, Pre-Made = No Executive Dysfunction Meltdowns

ADHD brains often shut down at the idea of effort, so let’s eliminate unnecessary work.

Pre-chopped veggies? Yes.
Pre-cooked grains? Absolutely.
Rotisserie chicken? Lifesaver.
Occasional frozen meals that don’t require a recipe? Also valid.

The less work your future self has to do, the more likely meal prep actually happens.

4. The "Snack Plate" is a Meal

Who said all meals have to be cooked? If it's a low energy day and assembling a meal feels like too much, just throw some reasonable snacks on a plate such as:

Cheese + crackers + fruit + nuts.
Hummus + veggies + pita bread.
Boiled eggs + toast + avocado.

It still counts. You win.

5. Use Timers to Avoid the "ADHD Rabbit Hole"

Ever start cooking, then somehow find yourself deep-cleaning the spice cabinet while your food burns? Set a timer.

10-minute timer = chop veggies.
5-minute timer = pack meals in containers.
1-minute timer = remind yourself to actually put the meal in the fridge.

Timers keep you from wandering into an alternate dimension mid-meal prep. Trust me, I do this myself.

6. When in Doubt, Just Double It

Have a lot of energy one day and cooking something? Make twice as much. Leftovers require zero decision-making, and ADHD brains love skipping unnecessary steps.

Making pasta? Double it.
Cooking chicken? Double it.

The point is: future you will thank you.

Want a Meal Plan That Works for Your Brain?

If meal prep still feels overwhelming, I can help. Let’s create a custom nutrition strategy that fits your ADHD lifestyle—one that’s realistic, flexible, and actually doable. Book a consultation and let’s make food easier. Because you have better things to do than stress over dinner. For longer transformation of your eating habits, check out Nourish and Thrive.