Hey hey!

Ever get stuck in that “What the hell am I supposed to eat?” vortex? You know, the one where you open the fridge, close it, check the pantry, open the fridge again like something new magically appeared? Yeah, same. This week, we’re keeping it simple and ADHD-approved with 5 go-to, mix-and-match meals that’ll save you time, energy, and reduce decision fatigue.

This ties right into our last couple of Momentum Monday emails—ingredient prep and building your holy grail of master grocery lists. By now, you’re already a little more prepared than you used to be and if not, no worries. This whole Momentum Monday mumbo jumbo is a process and it will probably take a bit of time to get some of the moving pieces, well, moving! That’s all good so no stress!

This week is all about making meals a breeze by pulling together the ingredients you’ve (possibly) already got on hand and prepped.

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Why This Works for ADHD Brains:

Less Overwhelm: Simple, repeatable meals cut down on decision-making chaos. You’ll spend less time stressing and more time eating.
Flexibility: When you’ve got prepped ingredients and a solid list, the mix-and-match approach means you can adjust based on your mood (because, hello, we don’t always want the same thing every day).
Momentum over Motivation: Once you’ve got a base of ingredients ready, throwing together a meal doesn’t feel like climbing Everest aka starting from scratch. You’re just grabbing and assembling—easy wins all day long.

5 Go-To Mix-and-Match Meals:

These are just a few examples. When I ingredient prep I chop up a bunch of onions, garlic, carrots, peppers, and then salad stuff like shallots and cucumbers. I recently got a slow cooker, so it’s still new and shiny enough that I’m prepping protein that way, but I know that’ll wear off soon and that’s ok. Point is: prep what you can, when you can, then just grab it and chuck in a pan. There are weeks when I have 3 different varieties of “stirfry” based on the spices I throw in or if I use coconut milk versus canned tomatoes. I almost never use a recipe anymore because that shit stresses me out and I’d rather just taste as I go. You know what you like and what tastes good to you. Throw it all together in a skillet and there you have it. Don’t overthink it… 😏 Here are some other options:

Grain Bowl Goodness
Start with a base like rice, quinoa, or cauliflower rice, then pile on your prepped veggies, a protein (leftover chicken, tofu, or a hard-boiled egg works!), and drizzle with whatever sauce you’re feeling. Boom, done.
Taco Tuesday, Any Day
Tortilla or lettuce wrap, some seasoned meat or beans, salsa, cheese, and avocado? Done in under 5 minutes. Plus, you can mix it up with different fillings to avoid that food rut.
Smoothie Life
Frozen fruits, a handful of spinach, protein powder, and a splash of almond milk. Blend, sip, conquer the day. Pro tip: keep smoothie bags pre-packed in your freezer to eliminate the morning madness.
Stir-Fry Flex
Any veggies you’ve got, sautéed in a pan with some garlic and soy sauce (or your fave sauce), add a protein and serve it over noodles or rice. This one is ADHD heaven—fast, adaptable, and tasty. Tip: Use spices to change this one up. Want Indian? Add a can of coconut milk, some curry and/or garam masala. Want for of an Asian flare? Add in some soy sauce or hoisin, rice vinegar, dash of sugar. Spice can make all the difference!
Breakfast for Dinner
Eggs, toast, and whatever leftover veggies you’ve got. Scramble it all up, add cheese, and call it a day. Breakfast at night is the ultimate easy-genius meal.

This Week’s Action Step:

Check your pantry and fridge, then pick no more than 5 ingredients from your prepped stash or master list. Create one of the meals above THIS WEEK. Snap a pic and share it with me—I’m dying to see your creations! (Plus, I can always use some inspo!)

And hey, if the meal doesn’t turn out perfect, who cares?! You’re still eating something you made with hopefully less dread than usual —that’s a win. 🚀

Catch you next week with more momentum,
Leah