By Dr. Storage, MD
Child, Adolescent, & Adult Psychiatrist

This guide features simple, nutrient-dense meals designed to support focus, brain health, and overall wellness for individuals with ADHD. Each recipe emphasizes whole-food ingredients that provide protein, healthy fats, fiber, and key nutrients that may help support attention, energy levels, and cognitive function.

The meals are easy to prepare, family-friendly, and suitable for both children and adults.

Breakfast: Scrambled Eggs with Spinach and Avocado

Instructions

1. Heat the olive oil in a pan over medium heat.
2. Add the spinach and sauté until wilted.
3. Crack the eggs into the pan and scramble with the spinach until fully cooked.
4. Serve with sliced avocado on the side and season with salt and pepper to taste.

Lunch: Quinoa and Lentil Salad with Berries

Instructions

1. In a large bowl, combine the cooked quinoa and lentils.
2. Add the mixed berries and pumpkin seeds.
3. Drizzle with olive oil and lemon juice, then toss to combine.
4. Season with salt and pepper to taste.

Why These Meals?

These meals are rich in protein, fiber, healthy fats, and antioxidant-rich fruits and vegetables that can help support steady energy levels, brain function, and overall health. The recipes are intentionally simple, making it easier to maintain consistency while enjoying flavorful, satisfying meals throughout the day.

Dinner: Baked Salmon with Sweet Potatoes and Broccoli

Instructions

1. Preheat the oven to 400°F (200°C).
2. Place the sweet potato slices and broccoli on a baking sheet. Drizzle with olive oil and season with turmeric, salt, and pepper.
3. Place the salmon fillet on the same baking sheet. Season with salt and pepper and drizzle lightly with olive oil.
4. Bake for 20–25 minutes, or until the salmon is cooked through and the sweet potatoes are tender.

Snack: Protein Smoothie

Instructions

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy.

Dessert: Apple-Cinnamon Protein Muffins

Instructions

1. Preheat the oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease the cups.
2. In a large bowl, combine the rolled oats, protein powder, almond flour, baking powder, baking soda, cinnamon, and nutmeg (if using).
3. In a separate bowl, whisk together the eggs, almond milk, honey, and vanilla extract until smooth.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Fold in the chopped apples.
5. Divide the batter evenly among the muffin cups, filling each about ¾ full. Sprinkle with walnuts or pumpkin seeds if desired.
6. Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean.
7. Allow the muffins to cool in the tin for 5 minutes before transferring them to a wire rack.
8. Enjoy warm or at room temperature as a nutritious dessert or snack.

   Ingredients:

   0.5x

   1x

   2x

   4x

    

   Breakfast - Scrambled Eggs with Spinach and Avocado

   •   2 eggs
   •   1 cup spinach
   •   1/2 avocado
   •   1 tbsp olive oil
   •   salt ( to taste)
   •   pepper ( to taste)

    

   Lunch - Quinoa and Lentil Salad with Berries

   •   1 cup cooked quinoa
   •   1/2 cup cooked lentils
   •   1/2 cup mixed berries (blueberries, strawberries, or raspberries)
   •   1 tbsp pumpkin seeds
   •   1 tbsp olive oil
   •   1 tbsp lemon juice
   •   salt (to taste)
   •   pepper (to taste)

    

   Dinner - Baked Salmon with Sweet Potatoes and Broccoli

   •   1 fillet salmon fillet
   •   1 sweet potato (sliced)
   •   1 cup broccoli florets
   •   1 tbsp olive oil
   •   1 tsp turmeric
   •   salt (to taste)
   •   pepper (to taste)

    

   Snack - Protein Smoothie

   •   Protein Powder
   •   banana
   •   berries
   •   chia seeds
   •   1 cup almond milk (or water)

    

   Dessert - Apple-Cinnamon Protein Muffins

   •   1 medium apple (peeled, cored, & chopped)
   •   1 cup rolled oats
   •   1/2 cup protein powder (vanilla or unflavored)
   •   1/2 cup almond flour (or any other nut flour)
   •   1 tsp baking powder
   •   1/2 tsp baking soda
   •   1 tsp ground cinnamon
   •   1/4 tsp nutmeg (optional)
   •   2 large eggs
   •   1/2 cup almond milk (or any milk of your choice)
   •   1/4 cup honey (or maple syrup)
   •   1 tsp vanilla extract
   •   1/4 cup chopped walnuts (or pumpkin seeds - optional, for topping)

   

   Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.