ADHD Nutrition Hack: How You Can Use AI to Plan Meals for You

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In a fast-paced world where information is abundant, we can use advancing technology to help those with Attention Deficit Hyperactivity Disorder (ADHD) manage better. Many individuals with ADHD struggle with their eating patterns due to factors like struggling to recognise hunger signals and difficulty making or planning meals due to executive functioning challenges. In this blog, we’ll explore the relationship between ADHD and nutrition, why these challenges arise, and how modern tools like AI can be a game-changer for planning meals.


What is ADHD?


ADHD is a neurodevelopmental disorder that affects both children and adults. It is characterised by persistent patterns of inattention, hyperactivity, and impulsivity. While the cognitive and behavioral aspects of ADHD are well-documented, its connection to nutrition is less discussed. Individuals with ADHD may face difficulties in maintaining a consistent and balanced diet, often leading to issues related to nourishment and overall health. I previously wrote a blog on this topic which you can find here.


Why Do People with ADHD Struggle with Eating Patterns?

Two key factors contribute to the dietary challenges faced by individuals with ADHD: interoception and executive functioning. Interoception is an individual’s awareness of their internal bodily sensations, including hunger and fullness cues. ADHD can affect interoceptive awareness, making it challenging for individuals to recognise when they are hungry or satisfied.


Executive functioning, on the other hand, refers to the cognitive processes that help with planning, organising, and completing tasks. People with ADHD may find it difficult to manage these processes efficiently, leading to irregular mealtimes, making food choices for fast nourishment when very hungry, and resulting nutritional deficiencies.


How Modern Tools Like AI Can Help


Enter artificial intelligence (AI), an evolving technology that can assist in overcoming the challenges associated with ADHD and nutrition. AI can be employed to develop personalised meal plans based on your nutritional needs, food preferences, and schedule. This not only ensures a balanced and nourishing diet but also takes the burden off those with ADHD when it comes to planning and organising meals.


Requesting a 5-Day Meal Plan from AI: A Simple Script


Here is a suggestion of a possible script you can paste into an AI chat software (such as ChatGPT), you can modify this based on your personal needs.


“Hey AI, I need help planning nutritious meals for the next 5 days. I have ADHD, and I struggle with maintaining a consistent eating routine. Can you make a meal plan where all meals take less than 15 minutes to make, are balanced and vegetarian and suitable for a young woman with a big appetite. With a focus on money saving. I have porridge for breakfast and tend to have soup and bread for lunch, please include these and add a range of options for dinner. I don’t like courgette or avocado so please don’t include these. Please make this in a table format. Then make a separate shopping list for the ingredients. “


AI will then generate a meal plan and a shopping list. You can also ask for recipes for what it gave you and if you don’t like one of the options provided you can tell AI to swap it out for something else.

Here is what ChatGPT made based on the above script:



For individuals with ADHD, the journey to better nutrition involves understanding learning tools to manage executive function challenges and develop routines around food. Modern tech, such as AI, offer a practical solution which helps save time and reduce decision making when meal planning, promoting nourishment, and supporting mental and physical health.


As a registered dietitian, I am excited by new innovative solutions to enhance nutrition and overall well-being, especially for those navigating the challenges of ADHD. Be aware that many people with ADHD may also experience disordered eating and may require dietetic help to overcome this.


Take the First Step


As a registered dietitian specialising in eating disorder recovery, I provide personalised guidance and support to help individualslike you establish a healthy relationship with food and exercise.


You can book a free call with me below or get in touch with me here.



Sophie x


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