Free · FOCUSED GUIDE

ADHD Meal Planning Without Willpower

A friction-reduced meal system for brains that forget to eat.

Meal planning assumes you'll look at the plan. ADHD makes that unreliable. This is friction-reduced eating: defaults, not decisions.

What's inside

Meal planning assumes you'll look at the plan. Grocery shopping assumes you'll remember the list. Cooking assumes you'll have the attention to see it through. ADHD makes all three unreliable. This guide builds a food system with realistic failure modes baked in.

  1. ADHD and the food problem — what's actually hard
  2. The fridge graveyard: why it happens
  3. The 10-meal rotation
  4. Grocery shopping for ADHD (in-store and online)
  5. Meal prep that doesn't require four hours on Sunday
  6. 'Good enough' nutrition
  7. The delivery-vs-cooking cost calculation
  8. Impulse food purchases
  9. Eating when you forget to eat
  10. Eating when you eat compulsively
  11. Partners and food systems

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Who else this is for

IF YOU ARE THE ADHD ADULT
When the system you bought last month is open in tab 47 and you can't bring yourself to look at it.
IF YOU ARE THE PARTNER OR PARENT
When 'I'll do it tomorrow' becomes the third week in a row, and you keep handling it instead.
IF YOU ARE THE COACH OR CLINICIAN
When a client knows what to do, but the gap between knowing and doing is where every session ends.
IF YOU ARE THE BOSS OR MANAGER
When their work is brilliant for two weeks, then radio silence, then panic — and you don't know which week is coming.

For when you come back.

I'm spiraling