For a women with ADHD, it can be grueling to sustain a regular work or study schedule, keep emotions in check and manage day-to-day responsibilities while also making sure you’re eating well. Planning out regular mealtimes can really make a difference in your life. Meal planning can also be a healthy way to mitigate your ADHD symptoms and build time for self-care. If you have been wondering how to make meal planning work for you, try these key tips today:
Master List of Your Favorite Recipes
Keeping a master list of recipes provides quick and easy references to some of you and your family’s favorite recipes.Tips for making a master list:
Include plenty of easy recipes for busy nights (think: Instapot or CrockPot recipes)
Sort your recipes by category (beef-based, pasta dishes, chicken, side dishes, soups, etc)
Keep them written down (in a blank journal, on a Word document, or on flashcards in a recipe box organizer)
When you put together your meal plan you can refer to your master list to fill out your weekly meals. You can use as many recipes as you want. You might use meals only from your master list. Or you can use some from your list and try 1-2 new recipes each week. Do what works for you.
Do not Try to Remember Everything On Your Meal Plan
Trying to remember every item on your meal plan will increase that you will not follow through with the plan You can write your meal plan: in a daily paper planner, an app on a dry erase board hanging in your kitchen This can limit the “What’s for dinner?” question.
Include Breakfast Into Your Meal Planning
When you are putting together your meal plan do not forget to include breakfast. If you forget to make a meal plan for your breakfast, you do not have to grab something quick from a drive-thru. Include all your meals when you plan. This doesn’t mean breakfast must be an elaborate, time-consuming meal, either. Examples include Hard-boiled eggs and toast and a piece of fruit and Overnight oats Even if breakfast are quick meals, planning for them gives you time to get them ready. For example, if you know you want hard-boiled eggs for breakfast, you can make sure you allot time in the morning to get that done.
Do A Pantry Overhaul –
When you are putting together your meal plan, you really don’t have to make 7 dinners from scratch. Check in your pantry to inspire your meals for the next week. For example, if you have tons of canned tomatores in your pantry, then you can plan a spaghetti night. Lots of chicken in your freezer? Try a pulled chicken recipe in your crockpot.
Be Creative With Leftovers
Having leftovers can cut down on wasting food but it also can give you a night off from cooking. How to make leftover nights not-so-boring: Get creative! If you don’t like having the same meal twice, you can repurpose your meals. For example, if you had steak on Monday, use the leftover steak to make steak tacos on Wednesday. Leftovers aren’t just for dinner. Make your lunches out of dinner leftovers. For example, if you have leftover roast chicken, you can slice it and top your salad with it