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ADHD Meal Guide

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154 views5 pages

ADHD Meal Guide

Uploaded by

mustradamus
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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ADHD MEAL GUIDE

By Dr. Storage, MD
Child, Adolescent, & Adult Psychiatrist

This guide includes simple, nutritious meals


designed to support individuals with ADHD.
The recipes are easy to follow and perfect
for both children and adults.

BREAKFAST:
Scrambled Eggs with
Spinach and Avocado

INGREDIENTS:
2 eggs
1 cup fresh spinach
½ avocado
1 tablespoon olive oil
Salt and pepper to taste

INSTRUCTIONS:
1️⃣. Heat the olive oil in a pan over medium heat.
2.️⃣ Add spinach and sauté until wilted.
3.️⃣ Crack the eggs into the pan, scramble them
with the spinach, and cook until fully set.
4.️⃣ Serve the scrambled eggs with sliced
avocado on the side. Season with salt
and pepper to taste.
LUNCH:
Quinoa and Lentil
Salad with Berries

INGREDIENTS:
1 cup cooked quinoa
½ cup cooked lentils
½ cup mixed berries
(blueberries, strawberries, or raspberries)
1 tablespoon pumpkin seeds
1 tablespoon olive oil
1 tablespoon lemon juice
Salt and pepper to taste

INSTRUCTIONS:
1.️⃣ In a large bowl, combine cooked quinoa and lentils.
2️⃣. Add mixed berries and pumpkin seeds.
3.️⃣ Drizzle with olive oil and lemon juice,
then toss to combine.
4.️⃣ Season with salt and pepper, and enjoy!

These meals are packed with nutrients that


can support brain function and overall health,
especially for those with ADHD. Enjoy the
variety and simplicity of these recipes as
part of a balanced diet!
DINNER:
Baked Salmon with
Sweet Potatoes and Broccoli

INGREDIENTS:
1 salmon fillet
1 sweet potato, sliced
1 cup broccoli florets
1 tablespoon olive oil
1 teaspoon turmeric
Salt and pepper to taste

INSTRUCTIONS:
1️⃣. Preheat the oven to 400°F (200°C).
2️⃣. Place the sweet potato slices and broccoli on
a baking sheet, drizzle with olive oil, and season
with turmeric, salt, and pepper.
3.️⃣ Place the salmon fillet on the same baking sheet,
season with salt and pepper, and drizzle with
a little olive oil.
4️⃣. Bake for 20-25 minutes until the salmon is fully
cooked and the sweet potatoes are tender.
SNACK:
PROTEIN SMOOTHIE

INGREDIENTS:
1 scoop BrainMD OMNI Protein Powder
1 banana
½ cup berries
1 tablespoon chia seeds
1 cup water or almond milk

INSTRUCTIONS:
1️⃣. Add all ingredients to a blender.
2.️⃣ Blend until smooth, then pour into
a glass and enjoy!
baking soda, cinnamon, and nutmeg
DESSERT: (if using).
APPLE-CINNAMON 3. Mix Wet Ingredients in another bowl,
PROTEIN MUFFINS whisk together the eggs, almond milk,
honey, and vanilla extract until smooth.
INGREDIENTS: 4. Combine Ingredients Pour the wet
1 medium apple
ingredients into the dry ingredients
(peeled, cored, & chopped)
and mix until just combined. Gently
1 cup rolled oats
fold in the chopped apple pieces.
1/2 cup protein powder
5. Fill Muffin Tin. Scoop the batter into the
(vanilla or unflavored)
muffin cups, filling each about 3/4 full.
1/2 cup almond flour
Sprinkle chopped walnuts or pumpkin
(or any other nut flour)
seeds on top if you like.
1 teaspoon baking powder
6. Bake in the oven for 18-22 minutes, or
1/2 teaspoon baking soda
until a toothpick inserted into the center
1 teaspoon ground cinnamon
of a muffin comes out clean.
1/4 teaspoon nutmeg (optional)
7. Let the muffins cool in the tin for about
2 large eggs
5 minutes, then move them to a wire
1/2 cup almond milk
rack to cool completely.
(or any milk of your choice)
8. Enjoy your muffins warm or at room
1/4 cup honey or maple syrup
temperature as a tasty dessert or snack!
1 teaspoon vanilla extract
1/4 cup chopped walnuts or
pumpkin seeds (optional, for topping)

INSTRUCTIONS:
1. Preheat your oven to 350°F (175°C).
Line a muffin tin with paper liners
or lightly grease it.
2. Mix Dry Ingredients in a large mixing
bowl, combine the rolled oats, protein
powder, almond flour, baking powder,

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