Hey friends! If you’ve ever found yourself staring into the abyss of your fridge at 7 PM, wondering how those ingredients could possibly assemble themselves into something edible, you’re in the right place. Or if the thought of meal planning sends you into a spiral of anxiety, I feel you. Let’s talk about a little something called executive dysfunction and how it turns the simple act of feeding ourselves into a Herculean task. (You might wonder, Is there is such a thing as executive dysfunction recipes?)
What Is Executive Dysfunction, Anyway?
Executive dysfunction isn’t about being a CEO who can’t make decisions. It’s a term that refers to difficulties in managing tasks, organizing thoughts, and making decisions – skills that are crucial for everyday activities, including meal planning and preparation. It can affect anyone but is often discussed in the context of ADHD, autism, and other neurodivergent conditions.
Why Is Meal Planning and Prepping So Darn Hard?
For those of us dealing with executive dysfunction, the tasks that seem straightforward can feel insurmountable. Here’s why meal planning and prepping can feel like climbing Everest without the Instagram-worthy view:
- Decision Paralysis: Choosing what to eat involves making several decisions. For someone with executive dysfunction, this process can be overwhelming, leading to decision fatigue before you’ve even started.
- Planning Pitfalls: The thought process required to plan meals for the week, considering nutrition, preferences, and variety, can seem like a puzzle with too many pieces.
- Task Initiation Trouble: Knowing we should cook is one thing; starting is another. Executive dysfunction can make the gap between “I need to eat” and “I’m cooking” feel impossibly wide.
- Time Management Tangles: Judging how long food prep will take (and starting at the right time) is a skill that executive dysfunction loves to disrupt.
So, how do we move forward? Here are some of my suggestions when it comes to cooking with ADHD / Executive Disfunction…
Tips for Planning and Prepping with Executive Dysfunction
Fear not… here are some tips to help you conquer the kitchen:
- Embrace Simplicity: Choose recipes with fewer ingredients and steps. The less complex, the better.
- Batch It Up: Cooking in batches can save you time and decision-making energy. Make friends with your freezer.
- Theme Nights: Taco Tuesday, anyone? Having theme nights reduces decision fatigue by narrowing down choices.
- Use Tools: Apps and meal planning guides, like the Workweek Lunch Program, are lifesavers. Find one that resonates with you and make it your new BFF.
- Prep Components, Not Meals: Sometimes, prepping entire meals is too much. Instead, focus on prepping versatile ingredients that can be combined in different ways. We call this Buffet Style Meal Prep.
The Ultimate Pro Tip!
Decorate your kitchen with framed photos of favorite dishes from past meals, especially ones that are low-spoon, pantry-centric, and/or especially nutritious, to remind yourself of possibilities when you just don’t know what to make or are otherwise feeling overwhelmed or forget that food is an option. Make a little collection, a visual reminder of your executive dysfunction recipe success!
ADHD Friendly Cooking: 7 Food Combos for this week
Here are some easy, mix-and-match food combos (aka executive dysfunction recipes) that require minimal effort but deliver maximum satisfaction. Note, most of these combos come from the Executive Disfunction Meals FB Group I’m in, plus some from the blog:
Grilled Chicken, Quinoa, Steamed Broccoli
A balanced plate that’s easy to prepare in batches.
Get more recipes like this in the Workweek Lunch Meal Prep Program with access to our meal planning tools, grocery list generator, and more. Start a free trial today!
Black Bean Quesadillas with Avocado
Simple, customizable, and no real cooking required!
Stir-Fry Veggies with Tofu and Rice
Stir-fry your favorite veggies and tofu, serve with rice. Easy peasy.
Pasta with Spinach and Store-Bought Pesto
Boil pasta, add spinach in the last minute of cooking, and mix with pesto. Voilà! This recipes has homemade meatballs, but to make things easier, just pick up frozen meatballs at the grocery store.
Egg Bites with Spinach and Cheese
Whip up a batch, and you’ve got breakfast ready for days. Swap idea: bake the eggs in a sheet pan, portion them out, and add English muffins to turn them into sandwiches. Such a good approach to executive dysfunction recipes!
Salad Kits with Added Protein (Chicken, Tofu, Beans)
Minimal effort, maximum nutrients.
7. Freezer Clean Out Stir Fry (Chicken, Veggies, Rice): Minimal effort, everything can be stored for a 10 minute meal, maximum nutrients.
What to Eat To Improve Your Mind
And if you’re interested in learning more about specific foods that are said to improved brainpower, Harvard has a great resource you can check out HERE. It covers the benefits of ingredients like:
- Green, leafy vegetables
- Fatty fish like salmon, cod, and tuna
- Berries
- Tea and coffee
- and Walnuts
I hope you found this helpful and would love to hear what foods you’re into right now! Please share your favorite food combos in the comments below.
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