Tips for a rich, ADHD friendly diet?
I think I have an imbalanced diet. I don't like to think too much about what I'm going to eat. I want my diet to be intuitive and convenient. I'm not eating a lot of junk, but I barely eat any fruits and veggies. I don't have much cooking experience.
Which veggies or other nutrient rich foods do you recommend? Again, I need convenience. I'd like to avoid having to wash a lot of pots and pans.
Are there any one-pot meals you love to make that don't require a lot of prep? I like the idea of just throwing ingredients together without having to cut anything.
@easyScarf7950
I buy pre prepared fruit and vegetables, already cut and just ready to eat and or cook. And cheap and nutritious 🩵
@Amanda84 I appreciate this! Are pre-cut veggies expensive?
@easyScarf7950
No, not at all 💛🤗
Great! I will keep that in mind next time I go shopping. Thank you Amanda!
I don't have recipes, I make simple concoctions but Youtube will be a good source, they are quite creative, love watching them cook :)
Following for ideas <3
Got you — you want food that’s healthy, low-effort, and doesn’t leave you with a sink full of dishes. Since you don’t love prep and barely eat fruits/veggies, we’ll focus on stuff you can grab, toss in, and go.
1. *Convenient, nutrient-rich foods that need zero/minimal prep*
These are “grab and eat” or “dump and heat” foods, so you don’t have to wash much:
- *Pre-washed greens*: Baby spinach, rocket, mixed salad leaves. No washing, no cutting. Throw a handful into anything hot and it wilts in 1 min.
- *Frozen veggies*: Mixed frozen veg, peas, corn, broccoli florets. Already washed and chopped. Toss straight into a pan or microwave. Keeps nutrients well.
- *Cherry tomatoes*: No cutting needed. Just pop them in.
- *Canned beans/lentils/chickpeas*: Rinse if you want, but you can eat straight. Huge protein + fiber boost.
- *Eggs*: Protein, cheap, cook fast in one pan.
- *Greek yogurt*: Protein, probiotics. Eat as is or mix with fruit.
- *Bananas, apples, oranges*: No prep, just peel and eat.
- *Nuts/seeds*: Almonds, peanuts, chia seeds. Add to anything for healthy fats.
2. *One-pot meals with almost no cutting*
All of these use 1 pan or pot and you can use frozen/pre-cut stuff:
1. *Egg & Veggie Scramble*
Dump frozen mixed veg + baby spinach into a pan, cook 3 min. Crack 2 eggs on top, stir, add salt/pepper. Done in 5 min. Protein + veggies covered.
2. *Bean & Tomato Stew*
1 can chickpeas + 1 can diced tomatoes + frozen spinach. Simmer 5 min. Add curry powder or chilli if you have it. Serve with bread or eat as is. No chopping.
3. *Microwave “Bowl”*
Frozen veg + canned corn + cooked rice or roti pieces + a bit of cheese. Microwave 2 min. Add a spoon of yogurt on top. Zero pots.
4. *Oats Savory Bowl*
Quick oats + water + frozen peas + egg. Microwave 2 min, stir. Sounds weird but it’s filling and fast.
5. *Peanut Noodle-ish Bowl*
Boil noodles in one pot. Drain, then mix in peanut butter, a splash of water, frozen veg, and soy sauce. Done.
3. *Tips to make it stick*
- *Batch the easy stuff*: Buy a bag of frozen veg and a few cans of beans on one trip. That covers you for a week.
- *Use microwave/1 pan*: Less washing = more likely you’ll actually do it.
- *Add greens last*: Throw baby spinach into anything hot at the end. It cooks in 30 sec and you get veggies in without noticing.
If you tell me what you usually have in your kitchen and if you have a microwave or just a stove, I can give you 3 exact recipes using only that.
Want me to give you a 3-day simple meal plan using just frozen veg, eggs, and canned beans?
