ADHD Friendly Grocery & Meal Planner

What this is:

A 1-page digital download designed to help ADHD brains with their grocery planning.

Who is this for:

Adults with ADHD who struggle with executive dysfunction and who need a simple system for meal planning and grocery shopping.

What it will help with:

Remembering what meals/snacks you have to cook and eat.
Managing overwhelm at the grocery store.

Why this helps:

The shopping list portion organized by grocery store section, so you won’t be zig-zagging all over the store to find your stuff.

The left side of the page reminds you what meals you planned to eat (less food waste and fewer food emergencies!)

How I use it:

(Download instantly)
1. Print and hang a stack of these on the fridge with a magnetic clip (I keep a pen nearby too)
2. Throughout the week, I add items to the list that I notice I need.
3. On grocery day, I fill up the sheet with the ingredients, meals, and snacks for the week then bring the planning sheet with me to the store.
4. When I get home, I hang the planning sheet on the fridge to remind me of what I planned to eat.
5. Repeat from step 2!

ADHD Coach Tip: I find most ADHDers do better when we don’t specify what day each meal will be cooked on because it’s so hard to plan around our unpredictable energy. I also find most ADHDers do well when at least 50% of our meals are low to no prep (things like bagged salads, rotisserie chicken, frozen veggies, heat-and-eat rice, etc.)