4 Keys to Meal Planning for Neurodivergent Professionals

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Hi Friend,

I got back from a snowboarding trip last Sunday, completely wiped. The kind of exhausted where even the thought of grocery shopping felt like too much.

You know that feeling—when you open the fridge, stare at the random ingredients inside, and hope dinner magically appears?

Luckily, I didn’t have to go to the store or panic order takeout. I have a system in place that makes it easy to throw together a meal without thinking too hard.

Meal planning as a neurodivergent adult, like someone with ADHD, can be a nightmare.

• Decision fatigue around possible meal options

• Sensory differences (my wife can't stand the texture of mushy foods)

• Time blindness around how long dinner takes to prep, cook, and clean

It's no wonder so many of us struggle with it. But with the right strategies, it doesn’t have to feel impossible.

4 Keys to Meal Planning For Neurodivergent Professionals

Here’s the simple 4-step meal planning system that saved me as a neurodivergent adult:

1) Create a “Go-To” Meal List 

Instead of reinventing the wheel every week, I keep a short list of easy meals I know I like and can make with minimal effort.

Pro tip: I used the Notes app on my phone. I will never forget my list at home again!

2) Stock the Basics

I always have a few pantry staples (pasta, rice, beans, frozen veggies, almond butter), so I can throw something together even if I don’t go shopping.

3) Batch Cook When You Can

When I have the energy, I make extra portions so that future me can reheat and eat them. I LOVE my rice cooker for this reason.

4) Use a Flexible Structure, Not a Rigid Plan

I don’t force myself into a strict meal schedule. Instead, I give myself options, so I have the flexibility to eat what sounds good.

Want to Take Meal Planning to the Next Level?

If you ever find yourself standing in front of the fridge, unsure of what to eat, or buying groceries only to have zero interest in them a few days later, I wrote a blog just for you.

Whether you're a busy neurodivergent professional or a coach seeking solutions for clients, check out the full breakdown here: The Neurodivergent Guide to Meal Planning.

Trust me, your future self will thank you.

In service,

Eric

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About the Author

Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.