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7 Dietitian-Approved Nutrition Tips for Living with ADHD (That Actually Work)

Written By: Heather Bray, RD


If you live with ADHD, you already know that food can be… complicated. Remembering to eat, planning meals, or finding the energy to cook can feel like a full-time job. ADHD affects executive functioning—so even the simplest eating tasks can feel like climbing a mountain.

As a registered dietitian (and someone who lives with ADHD myself), here are some of the most effective, realistic strategies I share with clients to make eating easier, not harder.


1. Start Your Day with Breakfast

Even if you’re not hungry first thing, having something—especially before taking ADHD medication—can help regulate energy levels and prevent the late-day “rebound hunger.” Aim for protein + fat + carbohydrates (e.g., toast with avocado and egg).


5 Quick, High-Protein Breakfast Ideas

  1. Greek Yogurt + Fruit + Nuts

    • 1 cup plain Greek yogurt

    • Handful of berries

    • 1–2 tbsp chopped nuts or seeds

    • Optional: drizzle of honey or sprinkle of cinnamon

  2. Avocado & Egg Toast

    • 1–2 slices whole-grain toast

    • 1/2 avocado, mashed

    • 1–2 eggs (poached, scrambled, or fried)

    • Optional: sprinkle of feta or hot sauce

  3. Overnight Oats with Protein

    • 1/2 cup oats

    • 3/4 cup milk or milk alternative

    • 1 scoop protein powder or 2 tbsp Greek yogurt

    • 1 tbsp nut butter

    • Top with fruit or seeds in the morning

  4. Breakfast Wrap / Burrito

    • Whole-grain tortilla

    • 2 eggs or tofu scramble

    • Spinach or kale

    • Shredded cheese

    • Optional: salsa or avocado

  5. Protein Smoothie

    • 1 scoop protein powder

    • 1 cup milk or milk alternative

    • 1/2 frozen banana or 1 cup frozen berries

    • 1 tbsp nut butter

    • Optional: handful of spinach


photo of breakfast foods including balanced breakfast yogurt parfait and croissant

2. Use Habit Pairing

Link eating with something you already do. Have breakfast with your coffee. Put a snack by your laptop. Use visual cues (like a sticky note by your coffee maker) to remind yourself to eat.


3. Stock Easy, Grab-and-Go Foods

Executive dysfunction makes prep hard—so make it simple. Keep single-serve yogurts, string cheese, mixed nuts, or prepped sandwiches ready to go. Convenience is a tool, not a failure.


4. Keep a “Default Meals” List

Decision fatigue is real. Keep a short list of easy, satisfying meals (like boxed pasta with sauce, tuna sandwiches, or rotisserie chicken salads). When you’re too tired to think, this becomes your lifeline.


5 Simple “Default Meals” (Grab-and-Go or Easy Prep)

  1. Rotisserie Chicken + Bagged Salad + Olive Oil/Vinegar

    • Pre-cooked rotisserie chicken

    • Bagged mixed greens or chopped salad

    • Olive oil & vinegar or pre-made dressing

    • Optional: sprinkle of nuts or seeds

  2. Tuna Salad Wrap

    • 1 can tuna

    • 1–2 tsp mayo or Greek yogurt

    • Chopped celery or pickles

    • Whole-grain tortilla or bread

    • Side: fruit or baby carrots

  3. Sheet Pan Veggies + Protein

    • Roast or steam frozen veggies

    • Serve with baked chicken, salmon, or tofu

    • Drizzle with olive oil or a simple sauce

  4. Egg + Veggie + Grain Bowl

    • 2–3 hard-boiled eggs or scrambled eggs

    • Steamed or roasted veggies

    • 1/2–1 cup cooked quinoa, rice, or sweet potato

    • Optional: avocado or seeds

  5. Simple Sandwich + Fruit

    • Whole-grain bread

    • Protein: turkey, ham, chicken, or hummus

    • Veggies: lettuce, tomato, cucumber

    • Side: apple, banana, or a small bag of grapes


photo of someone covering a sandwich in plastic wrap to save for later as a grab-and-go lunch option

5. Stay Hydrated (Even When You Forget)

Hydration supports focus and mood. Keep a water bottle near where you get notifications—each time you check your phone or email, take a sip. Flavored or sparkling water counts too!


6. Address Sensory Eating

If you find yourself eating just for stimulation, try other sensory inputs—like gum, a fidget, or crafts. It’s not about restriction; it’s about understanding what your brain needs.


7. Lead with Compassion

Living with ADHD means your relationship with food will look different—and that’s okay. Build systems that work with your brain, not against it.



Want more?


For help with a meal plan, check out my ADHD 7-Day Menu full of quick and easy recipes, a done for you grocery list and a full week of planning, including snacks!

 
 
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