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  • Writer's pictureSepi

Best Diet for ADHD: Full Day Meal Plan

This article/video includes a full day meal plan that includes carbs so it is suited for people with ADHD!

People like me who have ADHD not only love binging, they also like to get their dopamine from carbohydrates and sugars. How inconvenient for our waist line :( Right?

People with ADHD are 4 times more likely to become obese for the reasons I have explained in my previous videos. If you are looking for a few tips on how to face these challenges, make sure you check that video out. However, I want to introduce a diet that we can all be excited about and LOVE! A diet that includes carbohydrates preferably healthy ones and also one keeps us full through out the day so we don’t binge too much!

If your goal is to lose weight, it is a god idea to speak to a coach or a nutritionist to really understand how your body metabolizes food and really figure out the timing and portions of your food. You an book a free 30 minute consultation with me here.


Option 1: Eggs, 1 toast and avocado and tomatoes for a vegetarian option remove eggs and hemp seeds.

Options 2: Oats and a tablespoon of a peanut butter and a mix of berries


Snacks better be something we can look forward to! We love snacking! If you are currently eating a lot of candies or sugary snacks and you are thinking of purchasing your snacks instead of making them at home, you can replace them with something with less sugar like a flavored yogurt or zero calorie snacks you can find at the supermarket. They are not the healthiest options but great replacement that can help you bridge to a healthier diet in future. Below are some examples:

Home made snacks:

I recommend homemade snacks over anything. Whole and organic foods might be more expensive but they are not only going to save you from medical bills in future which will make them so much cheaper.

Although snacks like toast, peanut butter and jelly or hummus and pita and smoothies can be made at home, then are very calorie dense. They can sometimes they can be over 500 calories per serving which is higher than what your calories per meal should be if you are looking to lose weight. To give you an idea, my meals are usually around 300 calories.

I like low calorie snacks like low calorie fruits or your favorite vegetables with a spoon of butter or olive oils or if I am feeling like putting some effort and I have 10 minutes to spare I use my go to one person cake recipe which is shown in the video posted in the beginning of this article.


Since we like carbs then we want to make sure we get some kind of carbohydrates with lunch.

I like chicken with stuffed feta, lots of veggies and ½ cup of brown rice. You can substitute chicken with grass fed beef or salmon, anchovies, or your favorite fatty fish to get your omega 3 and vitamin d dose for the day!

I recommend cutting your meals in half and have the second half 3/4 hours later. Making your portions smaller will keep your metabolism active and keep your midsection tight.

Snack # 2:

If you didn't cut your lunch into half and wanted to have a snack a few hours later, you can repeat my lunch with a different protein source but if this is a lot of work for you, you can settle for a whole wheat avocado toast with a sprinkle of healthy seeds. You can start with 2 pieces of toast and cut it down to 1 later.


Your previous meals should really cover you for 80-100 grams of protein if you are consuming at least 3 Oz of protein with your meals; therefore your last meal can be a vegan meal!

A big bowl of salad with a quarter of an apple, 20-30 grams of nuts or seeds.

Dressing is what we need to pay attention to. Most dressings you find on grocery stories even the healthy ones contain vegetable oils like canola oil and grapeseed oil which most likely have been processed and hydrogenated. Therefore if you want to stay healthy, you can say goodbye to dressings and make your own!


Use use 2 tablespoon of your favorite yogurt, mix with garlic, salt pepper and a squeeze of lemon juice and a spoon of your cold pressed virgin olive oil and you have yourself the healthiest salad dressing. You can even make more and it stays in your fridge while covered for about 10 days.


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