Sometimes you open your fridge and stare like you’re looking into the abyss, and think, “Cool. Nothing but chaos, condiments and soggy cucumbers”. We KNOW you over here. We’re just like you.
So welcome, moms running on coffee fumes, ADHD girlies with no executive function left, and the once-a-month-motivated meal planners.
If you’ve been searching for ADHD recipes but everything still seems complicated – try these out. These 5 recipes only require olive oil, salt, and pepper (plus whatever random basics you probably already have). They’re low-effort, zero-pressure, and perfect for throwing together into a delicious mish-mash in a bowl.
These recipes are also using ingredients that can last a while between grocery shopping trips and are easy to keep on hand.
Read the little nutrition sections after each recipe as a reminder that these basic meals likely provide better nutrition than last minute takeout and can be super supportive for brain function.
1. Olive Oil Fried Eggs & Toast
Simple, satisfying & done in 5 minutes.
You’ll need:
- Eggs
- Bread (any kind, frozen bread works just as good as fresh)
- Olive oil
- Salt and pepper
How to make it:
- Heat olive oil in a nonstick pan on low/medium heat. (Anything from 1 to 3 tablespoons, enough to keep the eggs from sticking to the pan)
- Crack in 1–2 eggs. Fry to your liking—sunny-side up, over easy, or just however they turn out.
- Season with salt and pepper. Serve on toast, in a tortilla, or just eggs on their own.
Nutrition Highlights:
- Protein from eggs helps with focus, energy, and staying full longer.
- Healthy fats from olive oil support brain health and hormone balance (especially helpful in postpartum).
- Choline in eggs supports memory and cognitive function—important for ADHD brains.
- B-vitamins in whole grain bread (if using) help with energy metabolism.
ADHD Tip: Buy eggs in bulk – they can last a while and keep BREAD IN THE FREEZER so you always have a backup breakfast on hand.
2. ADHD Girl Pasta
This is your official permission to stop overthinking lunch.
You’ll need:
- Pasta (any shape)
- Olive oil
- Salt and pepper
- Optional: frozen peas, canned tuna, red chili flakes, grated cheese
How to make it:
- Boil pasta in salted water. (Set a timer so you don’t forget and boil it into a mush.)
- Drain and toss with olive oil, salt, and pepper.
- Add any of the ‘sheet pan veggies and meats or the fried chicken or tilapia from below if you’d like.
Nutrition Highlights:
- Complex carbs from pasta provide steady energy, especially helpful for mental focus.
- Olive oil provides anti-inflammatory healthy fats.
- Add-ins like peas or tuna bring fiber, protein, and omega-3s, which support mood and brain function.
- Iron (from tuna or fortified pasta) helps fight fatigue—especially important for women.
ADHD Tip: Make extra and stick it in the fridge. Eat it on its own or use it as a base to add on to.
3. Sheet Pan ‘Anything’
This one’s for the “what do I even cook with this random half-zucchini and sweet potato?” moment.
You’ll need:
- Any veggies (potatoes, broccoli, carrots, etc.)
- Olive oil
- Salt and pepper
- Optional: chicken thighs, sausage, tofu
How to make it:
- Preheat oven to 425°F.
- Chop up whatever you’ve got. Toss it all in olive oil, salt, and pepper.
- Spread on a parchment-lined sheet pan. Roast 25–40 minutes depending on what you’re working with.
Nutrition Highlights:
- Fiber and antioxidants from roasted veggies support gut health and reduce inflammation.
- Olive oil boosts absorption of fat-soluble vitamins (like A, D, E, K in veggies).
- Protein from added meats or tofu helps balance blood sugar and keeps you full.
- Potassium from root veggies (like sweet potatoes) helps with stress regulation.
ADHD Tip: Do NOT wait to clean the pan. Line it or rinse it before you forget.
4. Frozen Chicken Breast in a Frypan
Because you forgot to thaw it, obviously.
You’ll need:
- Frozen chicken breasts (straight from the freezer)
- Olive oil
- Salt and pepper
How to make it:
- Place frozen chicken breast in a large skillet over medium heat with a splash of water. Cover with a lid.
- Steam for about 10 minutes, flipping halfway, until it’s no longer frozen solid.
- Drain excess water. Drizzle in olive oil, season with salt and pepper, and continue cooking uncovered for another 6–8 minutes per side until golden brown and cooked through (internal temp should be 165°F).
- Slice and serve with whatever’s around (pasta, rice, toast, microwaved green peas)
Nutrition Highlights:
- Lean protein from chicken supports blood sugar stability and muscle repair.
- B-vitamins (especially B6 and niacin) in chicken aid in energy production and brain function.
- Iron and zinc are essential for immune support and mental clarity.
- Olive oil adds heart-healthy fats to a lean meal.
ADHD Tip: Always keep a bag of frozen chicken in the freezer. It’s your emergency plan that doesn’t involve panic ordering overpriced food delivery.
5. Frozen Tilapia in a Pan (No Thawing Required)
Because you definitely forgot you even bought it.
You’ll need:
- Frozen tilapia fillets
- Olive oil
- Salt and pepper
- Optional: lemon juice, garlic powder, or paprika if you want to get wild
How to make it:
- Heat olive oil in a skillet over medium heat.
- Place the frozen tilapia fillets in the pan. Cook covered for 4–5 minutes to defrost slightly.
- Flip the fillets, season with salt and pepper (and optional extras), and continue cooking uncovered another 4–6 minutes until fully cooked and flaky.
- Serve with frozen rice, leftover veggies, or just on its own with hot sauce.
Nutrition Highlights:
- Tilapia is a low-fat source of protein, ideal for a light but filling meal.
- Selenium in fish supports thyroid health and antioxidant defense.
- Phosphorus helps with bone health (important during postpartum recovery).
- Omega-3s are lower than in fatty fish, but still support mood regulation.
- Olive oil helps boost fat-soluble nutrient absorption and adds flavor without additives.
ADHD Tip: Tilapia cooks fast and has no bones to worry about. Super easy fish for fish-cooking-beginners too.
You Don’t Need 12 Ingredients to Eat Like a Human
Eat any one of these 5 recipes for breakfast, lunch OR dinner. As long as we’re eating, it doesn’t matter if the time of day doesn’t match the food.
These recipes are not revolutionary but they’re realistic. If all you’ve got in you is olive oil, salt, and pepper—and some very shaky motivation—you can still feed yourself and feel like you tried.
You’ll also be interested in these posts:
‘Chicken Muffins’ That Save Me SO Much Time and Effort. Easy and Chaos-Free
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