Simplifying Meal Planning with ADHD: A Guide to Making it Work for your Weight Loss Journey
Meal planning with ADHD can seem daunting and unattainable, but it absolutely does not have to be this way! If we can find an approach that works for our life, that we enjoy, and that takes into account how our brains operate, then we can totally do it.
I know it has been a work in progress for me, but I finally have my flow and my systems… and the reason they work is because they are made just how I like them – not in some cookie-cutter way that someone else has said to do it!
Understanding the Challenges of Meal Planning with ADHD
If your immediate feeling at the thought of meal planning is “EW”, I can guarantee you are not alone. If you have ADHD, it makes so much sense that it could be an almost off-putting thing to think about doing. There are several reasons for this (like I said, you are not alone and you are not crazy that you feel this way!). Here are 5 reasons that it can be a challenge for those of us with ADHD:
1. Executive functioning issues
ADHD affects our ability to manage time, plan, organize, and make decisions – all of which are things that are part of effective meal planning. These aren’t all going to be natural skills for us, and this can make the whole process seem overwhelming.
2. Time management difficulties
Our perception of time can be skewed, so we don’t have the ability to just estimate on the spot how long things like meal planning, shopping, or cooking will actually take. This can then lead to frustration as well as a disrupted schedule in the end.
3. Overwhelming choices
Aaaaaalllll of the food options and dietary advice out there is A LOT. Even just thinking about everything that’s out there can lead to decision paralysis. Trying to funnel the whirlwind of information into a structured plan can be stressful and completely off-putting.
4. Impulsivity and novelty seeking
Many of us find routine tasks to be super tedious, mundane and boring. We tend to crave spontaneity (or at least for things to be interesting!), which can make sticking to a meal plan feel restrictive and boring.
5. Task completion struggles
Starting and finishing tasks are pretty commonly a big hurdle for ADHDers. You might plan and shop meticulously (which is already an amazing feat!), but then you forget some of the things you needed, or – let’s be honest, completely forget that you even made the plan. Seeing things through, finishing up the plan, etc can be a legitimate struggle.
I want to add that these are all legitimate reasons for why it might be a struggle – but this does not mean that you can’t do it! It’s just a case of knowing and understanding why it feels this way for you, and we will talk later about how to adapt and find approaches to it that are actually achievable.
For now, let’s address why this even matters when it comes to your weight loss journey.
Why meal planning matters in weight loss
If you have goals you want to achieve, it’s important to have a plan and strategy for how you are going to get there. It’s no different when it comes to weight loss, even as someone with ADHD. Here are 5 ways that it really matters as it relates to your weight loss journey:
1. Meeting your nutritional needs
Planning helps ensure you’re getting the essential nutrients your body needs, like proteins, carbs, fats, vitamins, and minerals. You don’t have to overcomplicate it or look at like some huge checklist of things you need to meet, but if you have a strategy and plan in place to cover the basics you’ll be good to go. But the plan is an important part of getting there in a simple way!
2. Reducing impulsivity
Knowing your meals in advance can prevent last-minute, stress-induced decisions, like ordering take-out because you’re exhausted. I’m not saying takeout is bad or that you can’t do it, but when we don’t have a plan in place the takeout can end up being the norm rather than an enjoyable, occasional thing. Having a plan in place helps you stick to choices that support your weight loss goals, and enables you to work in things like takeout where you will actually enjoy them – not eat them because it’s the only viable option and you feel bad about it.
3. Planning out the foods you really love
If we actually plan ahead for the foods that we really love, this can also help to curb the impulsivity and overeating. Maybe you love the idea of having pizza with your family every Friday night.
If you have it planned out, you have it to look forward to and you can incorporate other things around it to ensure you’re getting what you need to eat to satisfaction. Or maybe you want to have some chocolate each night – if you know it’s there and that you get to have it, you are far less likely to be looking for things to satisfy you impulsively because you know that’s coming.
4. Less decision fatigue
Getting bogged down and exhausted from making decisions all day long is a real and stressful thing for ADHDers. Meal planning reduces the need for constant decision-making, which is then going to cut down on mental exhaustion (and by default also reduce emotionally driven eating).
5. Saving time and money (and reducing stress)
By planning, you avoid wasting food and money and reduce the stress associated with last-minute meal decisions. If you are less stressed on a continuous basis, then you are going to have less times where you feel driven to overeating as a result of the stress.
So now that we understand why it matters so much, what can we do to actually put this into motion and make it part of our life? I can say for sure that simplicity and ease are super important – if it’s not easy and doable, you are not likely to try to achieve it. So what can we do then to make sure that it’s easy and something that we could actually start doing?
Tips to make meal planning easier
1. Start small
Don’t overwhelm yourself with crazy extensive plans like maybe you have seen others do on Pinterest. Start with simple steps, like planning a few dinners each week using familiar ingredients or meals you know you like to eat anyhow.
2. Make the process enjoyable
Set aside specific times for meal planning. For example, I use Sunday mornings with a cup of coffee, my favorite notebook, and a cozy blanket to plan my meals. This ritual has completely turned the task of meal planning from something that I used to dread to something that I truly enjoy and, dare I say, look forward to!
3. Avoid trying to follow someone’s strict planning regime
Don’t feel like you have to follow rigid plans or use detailed templates that don’t fit your lifestyle. Customize your meal planning to suit your tastes and the life that you actually live – not what you think you “should” be doing. There is no one right way!! The right way is the way that you will actually execute it.
4. Keep it simple
There’s nothing wrong with repetition. Eat the same breakfast for weeks or have a set rotation of dinners if that feels right for you! I definitely do this, until the day I get sick of something and then I just switch it out for a new hyperfocus meal!
5. Use reminders and visual cues
To give yourself the best chance at following through with your meal plans, put them where you’ll see them regularly, like on the fridge, or set reminders on your phone. This helps to get ahead of those pesky working memory issues!
Conclusion
Meal planning has significantly impacted my family’s life and my own weight loss journey. Remember, meal planning is different from meal prepping – you don’t need to spend hours in the kitchen preparing meals for the week. It’s about structuring your eating in a way that supports your goals and reduces stress.
I hope this post helps you see meal planning in a new light and inspires you to give it a try. If you have any questions or need tips, feel free to reach out to me or leave a comment. I’m here to help!
