Keto meal plan for adhd
A keto meal plan for ADHD focuses on foods that may aid in reducing symptoms of ADHD. It includes a high-fat, low-carb diet that emphasizes foods known to support brain health and cognitive function.
This plan is designed to provide steady energy and mental focus. It’s about incorporating nutritional strategies that may positively impact ADHD symptoms.
Meal plan grocery list
- Eggs
- Spinach
- Avocado
- Coconut oil
- Shrimp
- Mixed greens
- Lemon
- Garlic
- Cucumber
- Cod
- Zucchini
- Coconut yogurt
- Chia seeds
- Walnuts
- Turkey
- Almonds
- Chicken thighs
- Cauliflower
- Almond milk
- Low-carb nut butter
- Salmon
- Arugula
- Feta cheese
- Olives
- Celery sticks
- Cream cheese
- Beef
- Bell peppers
- Avocado oil
- Tofu
- Turmeric
- Cheese
- Lettuce
- Tomatoes
- Onions
- Trout
- Asparagus
- Lemons
- Blueberries
- Caesar dressing
- Parmesan cheese
- Bell pepper
- Tahini
- Lamb chops
- Eggplant
- Almond flour
- Coconut cream
- Tuna
- Leafy greens
- Pork tenderloin
- Brussels sprouts
- Keto-friendly crackers
- Ground turkey
- Tomato sauce
Article reviewed
- Written by our editorial team.
- Published on Jan. 26, 2024.
- Updated on Oct. 1, 2024.
Meal plan overview
Welcome to "Keto Meal Plan for ADHD", a guide designed to support those with ADHD through a ketogenic diet. This plan focuses on foods that provide brain-boosting nutrients while maintaining ketosis.
Each meal is selected for its potential to aid concentration and cognitive function. Discover how keto eating can align with managing ADHD, providing a balanced approach to your dietary needs.
Foods to eat
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and may support cognitive function.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Proteins: Chicken breast, turkey, eggs, and lean cuts of beef.
- Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for brain-boosting nutrients.
- Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
- Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
- Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
- Herbs and Spices: Use herbs like rosemary and turmeric for potential cognitive benefits.
✅ Tip
Include foods rich in omega-3 fatty acids and minimize artificial additives and sugars, which can sometimes exacerbate ADHD symptoms.
Foods not to eat
- Processed Foods: Minimize intake of processed snacks and foods with additives.
- Sugar and Sweets: Avoid candies, desserts, and sweetened beverages.
- Trans Fats: Limit foods with partially hydrogenated oils, often found in processed snacks.
- Highly Processed Oils: Choose natural fats and avoid highly processed vegetable oils.
- High-Carb Foods: Limit grains, sugar, and starchy vegetables to support focus.
- Caffeine: Limit or monitor caffeine intake based on individual sensitivity.
- Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives.
Main benefits
The Keto Meal Plan for ADHD is tailored to support individuals with Attention Deficit Hyperactivity Disorder through a ketogenic approach. This plan emphasizes nutrient-dense, low-carb options that may positively impact focus and cognitive function. By providing a variety of keto-friendly foods, the plan aims to support overall well-being for individuals with ADHD.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A keto diet for ADHD focuses on nutrient-dense foods that support brain health. Here are some suitable alternatives:
- Providing a protein-rich option, duck eggs can replace chicken eggs.
- For variety in greens, watercress can be an alternative to spinach in salads.
- Offering a different texture and flavor, red cabbage can replace bell peppers.
- To diversify protein sources, turkey bacon can be used instead of regular bacon.
- For a sweet, brain-boosting snack, blackberries can replace blueberries.
How to budget on this meal plan
Eggs, spinach, and avocado are key ingredients that can be bought in bulk. Coconut oil, shrimp, and mixed greens are often cheaper when purchased in larger quantities. Chia seeds, walnuts, and turkey can be more cost-effective when bought in bulk. Almond milk and low-carb nut butter are also more affordable in larger sizes.
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Extra tips
Any healthy snack ideas?
Snacks suitable for a keto diet that may support focus and attention for those with ADHD:
- Coconut yogurt with a few berries
- Macadamia nuts
- Cucumber slices with guacamole
- Cheddar cheese slices
- Flaxseed crackers with cottage cheese
- Small portions of dark chocolate (over 70% cocoa)
- Pepperoni slices
What should I drink on this meal plan?
Individuals on a keto diet for ADHD should focus on beverages that promote brain health and stability. Good options include green tea for its calming L-theanine, water infused with lemon for hydration and a vitamin C boost, herbal teas like chamomile to aid relaxation, unsweetened almond or coconut milk, and bulletproof coffee for a controlled energy lift without sugar crashes.
How to get even more nutrients?
For individuals with ADHD following a keto diet, the goal is to stabilize blood sugar and potentially reduce ADHD symptoms through a structured eating plan. High-quality proteins and fats are central to this diet; they help in maintaining mental focus and reducing highs and lows in energy. Including foods rich in omega-3 fatty acids, like salmon and flaxseeds, may additionally support brain health and cognitive function.
Meal plan suggestions
Keto Meal Plan for ADHD
Day 1
- Breakfast: Avocado and spinach omelette cooked in coconut oil
- Lunch: Lemon garlic grilled shrimp over a bed of mixed greens
- Snack: Cucumber slices with homemade guacamole
- Dinner: Baked cod with a side of roasted zucchini
Calories: 1350 Fat: 100g Carbs: 24g Protein: 87g
Day 2
- Breakfast: Coconut yogurt with a sprinkle of chia seeds and crushed walnuts
- Lunch: Turkey and avocado lettuce wraps
- Snack: A handful of almonds
- Dinner: Herb-roasted chicken thighs with cauliflower mash
Calories: 1410 Fat: 109g Carbs: 26g Protein: 86g
Day 3
- Breakfast: Keto smoothie with almond milk, spinach, and a scoop of nut butter
- Lunch: Grilled salmon salad with arugula, feta, and olives
- Snack: Celery sticks with cream cheese
- Dinner: Stir-fry beef with mixed bell peppers in avocado oil
Calories: 1350 Fat: 99g Carbs: 24g Protein: 102g
Day 4
- Breakfast: Scrambled tofu with turmeric and a side of sautéed spinach
- Lunch: Keto taco bowl with ground beef, cheese, and a mix of low-carb vegetables
- Snack: A small avocado
- Dinner: Baked trout with a side of asparagus and a lemon butter sauce
Calories: 1540 Fat: 120g Carbs: 33g Protein: 88g
Day 5
- Breakfast: Keto chia pudding with almond milk and a few blueberries
- Lunch: Chicken Caesar salad with homemade dressing and parmesan
- Snack: Bell pepper slices with a tahini dip
- Dinner: Lamb chops with a side of grilled eggplant
Calories: 1400 Fat: 107g Carbs: 29g Protein: 79g
Day 6
- Breakfast: Keto pancake with almond flour, topped with a dollop of coconut cream
- Lunch: Tuna stuffed avocado with a side of leafy greens
- Snack: A hard-boiled egg
- Dinner: Pork tenderloin with a side of roasted Brussels sprouts
Calories: 1370 Fat: 95g Carbs: 25g Protein: 97g
Day 7
- Breakfast: Berry and spinach keto smoothie with coconut milk
- Lunch: Beef and vegetable skewers grilled with olive oil and herbs
- Snack: A few slices of cheese with keto-friendly crackers
- Dinner: Zucchini lasagna with ground turkey and homemade tomato sauce
Calories: 1450 Fat: 106g Carbs: 31g Protein: 80g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.