An easy plant-based plan with make-ahead recipes and nutrients that may help manage ADHD symptoms.

A well-balanced diet preventing common nutrient deficiencies may help improve ADHD symptoms. This plan focuses on high quality protein, omega-3 fats, high fiber and low glycemic carbohydrate sources. Nutrients thought to improve symptoms of ADHD such as iron, zinc and magnesium are included.

This program was created with the following key considerations in mind:

Quality Protein
Protein-rich foods are used by the body to make neurotransmitters, the chemicals released by brain cells to communicate with each other. Protein also helps balance blood sugar levels and improves satiety. This meal plan provides high-quality protein sources such as tofu and legumes.

Healthy Fats & Complex Carbohydrates
A balanced diet with healthy fats and complex carbohydrates can have a protective effect on the risk of ADHD. This meal plan is sugar-free, uses low glycemic foods, and provides over 50 grams of fiber daily. Foods containing omega-3 fats like chia seeds and ground flaxseeds are included as they could improve ADHD symptoms like hyperactivity and inattention.

Iron
Iron deficiencies are common in the ADHD population and cognitive deficits and other ADHD symptoms have been linked to low levels of iron. This plan incorporates iron-rich foods like tofu, whole grains, and leafy greens to help you meet your daily iron goals.

Zinc & Magnesium
Zinc can improves the brain’s response to dopamine and a deficiency may result in symptoms of inattention. Magnesium is essential for energy production and a deficiency is linked to hyperactivity and impulsivity. You can find zinc and magnesium sources in this meal plan from whole grains, legumes, and seeds.