ADHD Meal Planning — A Guidetrics Guide

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You were never lazy about food. If you have ADHD, the trouble was never willpower — it was trying to run the whole “what’s for dinner” chain on a brain that’s out of decisions by 5 p.m. and can’t always feel hunger until it becomes a crash. ADHD Meal Planning is a warm, beginner-friendly, completely shame-free system built for the brain you actually have, written by Bird — a Certified Peer Recovery Support Specialist who was diagnosed with ADHD in recovery and learned, the gentle way, how to keep himself fed.

Inside this 63-page illustrated guide + workbook you’ll learn to:

• Understand why eating is executive function, not willpower — so you can stop blaming yourself.
• Beat the 5 p.m. decision cliff by deciding once instead of every night.
• Work with your love of “same safe foods” instead of feeling ashamed of them.
• Feed yourself by assembly, not cooking, on the days you have nothing left.
• Build a tiny, visible rotation of 5–7 default meals that ends the nightly negotiation.
• Shop for the tired week you actually have, so groceries stop spoiling.
• Keep a pantry safety net for when the plan falls apart — and reset, without shame, by simply rejoining.

Calm, colorful, and practical — with 8 gentle diagrams, a 13-worksheet workbook, troubleshooting, FAQ, glossary, and a closing letter from Bird.

This is educational support for feeding yourself with an ADHD brain — not a diet, nutrition, medical, or eating-disorder program. It complements professional care, never replaces it. Instant PDF download: print it or use it on any device.