ADHD in the Kitchen: Feed Your Brain, Not Your Overwhelm

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January 12th 2026

Happy Momentum Monday (on a Sunday)! 

 

 

Hey friend,

This week’s Momentum Monday is comin’ in hot… straight from the kitchen 🔥

And guess what? We’re talking about it LIVE this week in a free community workshop!

Yup, this one’s open to the public, so if you’ve ever felt stuck, overwhelmed, or low-key furious trying to plan meals or feed yourself consistently… you’re not alone. Come hang out. Ask questions. Learn real-life ADHD-friendly kitchen hacks that actually work.

🧡 Join the FREE workshop on ADHD in the Kitchen!
📅 Thursday Jan. 15th | 📍Google Meets | 🎟️ Eventbrite

 

Feeding Yourself Is HARD with ADHD

You don’t need another “simple” meal plan or a 30-ingredient Pinterest recipe that assumes you have time, energy, and a fully stocked spice cabinet. You need something real.
Something flexible.
Something that doesn’t feel like climbing Mt. Executive Dysfunction every time you’re hungry.

This week, we’re flipping the script on how ADHD brains approach food, with strategies that focus on momentum > motivation, and that starts with understanding what actually fuels our brains.

 

Brain Food, Literally: Supporting Your ADHD Brain with Nutrition

I’m not here to demonize snacks or tell you to go keto. But here’s the deal:
Our ADHD brains run on dopamine, norepinephrine, and fuel. And if we’re skipping meals, riding the carb crash rollercoaster, or surviving on caffeine and vibes, our brains are running on fumes. No shame, just facts.

Some ADHD-supportive foods that can help stabilize mood, focus, and energy:

  • Protein-rich foods like eggs, Greek yogurt, lean meats, tofu

  • Omega-3s from salmon, walnuts, chia seeds, or supplements

  • Complex carbs like oats, sweet potatoes, brown rice (balance those blood sugar spikes!)

  • Colorful fruits and veggies = fiber + antioxidants + nutrients your brain actually loves

  • Water. Freakin’. Matters. (Dehydration = brain fog + irritability)

We’re not aiming for perfection here. We’re aiming for enough support to function and feel halfway decent.

 

Ingredient Prep = The ADHD-Friendly Way to Cook

Meal prep? Honestly… it can be a setup for a shutdown.
Instead, we’re looking at ingredient prep: a low-pressure way to make future-you’s life easier without the decision fatigue of planning 7 dinners you’ll probably rebel against.

Here’s how it works:

  1. Pick 2–3 proteins, 2–3 veggies, and 1–2 grains.

  2. Cook and/or chop ahead of time.

  3. Store in clear containers (because “out of sight = out of mind”).

  4. Mix and match when hunger hits.

You’re creating flexible building blocks, not rigid meals. You get the dopamine hit of feeling prepared without locking yourself into food you may or may not want Thursday night.

 

ADHD-Approved Meal Combos

Here are five go-to, zero-perfection-needed meal ideas to use your prepped ingredients:

  1. Grain Bowl – Rice/quinoa + protein + veggies + sauce = done.

  2. Tacos – Tortilla, beans or meat, salsa, cheese, avocado.

  3. Stir-fry – Whatever’s in the fridge + a pan + some seasoning = magic.

  4. Smoothie Bags – Pre-portion fruit/spinach/protein powder in freezer bags for no-brainer mornings.

  5. Breakfast-for-Dinner – Scrambled eggs + toast + veggies = YES, CHEF.

 

This Week’s Action Item:

Set a timer for 20 minutes and prep just a few ingredients. Seriously. No big batch sessions, no pressure.

✨ Bonus points: Share a pic of your ADHD-friendly meal or ingredient prep on IG and tag me [@adhd.coach.leah]

I LOVE seeing your wins, even the messy-ish ones.

 

P.S. #1: Next Week, We Build on This 🍽️

We’re keeping the momentum rolling with part 2 of this kitchen series:
→ Clean-ish, Cook-ish, Win: how to make cleanup less terrible, tools that save brainpower, and batch-cooking tips that won’t make you want to cry.
If feeding yourself is the first step, cleaning up without spiraling is the next.

 

P.S. #2: Group Coaching Is Open…and closing 

🚨 I’m opening up two small group coaching cohorts for the year:
→ One for women, one for men (by request!)
👉 Starts the week of January 26th
👉 Just $630 for 7 weeks of high-touch, real-talk, ADHD-specific coaching.
If you’ve been on the fence or waiting for a sign, this is it. These are the only small groups I’ll be running this year outside of the Collective.

✨ Claim your spot now (before they fill up): respond to this email or book a free call to chat it out.

You’ve got this, friend. Small steps. Big wins. And maybe some scrambled eggs in between. See you Thursday!

Leah🌶️

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