Master Meal Planning: A Guide for Busy and Neurodivergent Adults (Updated 2025)

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"What do you want to eat this week?" might be my wife's most difficult question every Sunday.

I freeze up, not wanting to leave the decision up to her but struggling to think that far in advance. How can I know what I will be craving days in advance anyway?

Most neurodivergent adults I know struggle with meal planning.

Why?

It requires many executive function skills to act in tandem. Plus, it's boring, and the thought of being around so many people all at once stresses me out!

Recently, I learned how to make meal planning much easier for my neurodiverse brain. Now, I have a list of 8-10 go-to recipes and a reusable grocery list, and can plan potential meals for the week in less than 20 minutes.

On top of that, I'm saving hundreds of dollars each month because I don't DoorDash unhealthy dinners after realizing I hate everything in my fridge.

In this article, I share the exact steps I use to meal plan my week. Grab your phone and reusable bags. We are going shopping!

Let's dive in.

TL;DR: jump to the summary.

Why is Meal Planning Difficult for Neurodivergent People?

Meal planning can be an overwhelming task for many neurodivergent adults due to a combination of executive function challenges, sensory sensitivities, and decision fatigue.

For individuals with ADHD, autism, or other neurodivergent traits, the process of choosing meals, making grocery lists, and following through with cooking can feel exhausting and unsustainable.

Executive Function Hurdles

Planning meals requires multiple steps: deciding what to eat, checking ingredients, making a shopping list, and remembering to cook. These tasks can be difficult to manage simultaneously, leading to last-minute decisions or reliance on takeout.

Decision Fatigue

The sheer number of food choices can make meal planning stressful. For some, choosing between different meals, ingredients, or cooking methods can feel paralyzing, leading to avoidance.

Sensory Sensitivities

Certain textures, flavors, and smells can make some foods unappealing, which limits meal options and makes variety harder to achieve.

Time Blindness & Energy Levels

Many neurodivergent adults struggle with estimating how long a task will take. This can result in underestimating how much time or energy is needed to cook, leading to skipped meals or frustration.

How Do I Start Meal Planning?

Before you choose tomorrow’s dinner, let’s set up your system. I got sick of forgetting my list at home, so I created a system on my phone.

First, create a note on your phone titled “Groceries 🍓”. This is your reusable grocery list.

Next, list out the days of the week.

Below the days of the week, create a check box and add your recurring food needs. This is the stuff you buy every week. Here's a short version of mine:

Neurodivergent Meal Planning

Now that your system is set. We can follow this 4 step rhythm each week. This cuts down the number of decisions we make and provides us with a framework to follow. With a framework in place, life becomes easier.

Step 1: Calendar Check

An effective grocery store run and meal plan begins every Sunday from my couch. I check my calendar for planned events, dinners, or lunches. My goal is to find out how many meals I need to prepare.

Ask yourself: "How many meals do I need to cook this week?"

Step 2: Check the Fridge

This saves a lot of money. I check my pantry, fridge, and freezer for food I already have. I have a half bag of brussels sprouts that I can eat tonight. This also minimizes food waste!

Ask yourself: "What food do I already have?"

Step 3: Create the Menu

An effective grocery list begins with a planned menu.

On the same note, next to each day of the week, write the name of the meal you will prep. If this feels too restrictive, consider genres of food for the week. Sunday and Wednesday are Italian, and Monday and Thursday are Mexican.

Ask yourself: "What meals can I easily repeat?"

Still unsure what to cook? Keep reading to discover my 3 go-to weeknight dinners.

Step 4: The List

Now, it’s time to make your list.

Look at the recipe for the first meal of the week and add every ingredient to your list. Double-check your pantry to ensure you don’t double up on ingredients (a big-time money saver).

Repeat this step until you list all the ingredients for every meal. Recurring items are unchecked from last week (no need to type them again).

You are ready to hit the store!

Pro tip: I look at recipes on my laptop while adding to the list from my phone. This makes the process faster.

How Can I Make Grocery Shopping Easier?

I despise grocery shopping. So, I developed a technique to make grocery shopping easier and less frequent.

Sunday is the only day I go to the grocery store. I plan all my meals on Sunday morning and go to the store once each week.

When I am in the store, I check off items from the list after I put them in my cart. Never again will I make a stressful late-night sprint to the store to buy more salt.

How long does grocery shopping take?

I timed it for one month and learned it takes me 50-60 minutes door to door (for me).

This is powerful knowledge. I can plan to shop and manage my time effectively while still enjoying my Sunday.

Pro tip: I set a reminder for Sunday mornings to “bring bags”. This isn’t perfect, but it helps me remember to bring my reusable bags to the store.

A reader recommends purchasing these hooks and putting reusable bags in the car right after unpacking them. That's where their reusable bags "live".

What Can I Cook Quickly and Easily?

Here are my top 3 most common dinners that take 30 minutes or less. On Sundays, we cook rice for the entire week. This is the only meal prep we do.

“The Regular” - our go-to meal for busy nights. It's simple: brown rice, oven-roasted broccolini, and a veggie patty.

Stir Fry - this stir fry recipe is one of our favorites. You can make it even easier by purchasing premade stir fry sauce.

Zoodles - this is another go-to meal. It’s easy to make and healthy.

Still not sure what to cook this week? Recreate one of your favorite takeout dishes!

Special Considerations for Neurodivergent Adults

For neurodivergent adults, meal planning can present unique challenges. But, it can also provide much-needed structure and routine. Here are some tailored tips:

Simplify Choices: Use a rotating menu of favorite meals to reduce decision fatigue.
Sensory Preferences: Be mindful of sensory sensitivities to textures and flavors. Include preferred foods that are both nutritious and enjoyable. Consider precut or frozen food to reduce tactile discomfort.
Visual Aids: Use visual schedules and reminders to keep track of meal planning and preparation steps.
Break Tasks into Steps: Divide meal planning and preparation into manageable steps to avoid feeling overwhelmed.

By incorporating these strategies, meal planning can become a manageable and rewarding part of your routine.

5 Bonus Tips for Beginners

Meal planning is difficult. Here are five tips for anyone starting out:

It doesn't need to be perfect. Know that you will get better at it every week.
If meal planning for the entire week feels overwhelming, start by just planning breakfast.
Not sure what to cook? Google “healthy dinners in 30 minutes or less”.
Be flexible. Sometimes, our plans don’t pan out how we expected. Use an emotional regulation strategy, keep calm, and move forward.
Don’t forget to include healthy snacks! Carrots and humus are my favorite.

Summary

If you're spending too much on takeout and want a more organized approach, I've developed a meal planning system that simplifies healthy eating and saves hundreds of dollars each month.

Here are the steps:

Set Up Your System: Create a reusable grocery list on your phone.
Plan Ahead: Check your calendar and pantry before creating a weekly menu.
Make a Detailed List: Add all ingredients needed for your meals to your list.
Streamline Shopping: Shop once a week and check off items as you go.

For neurodivergent adults, consider simplifying choices, using visual aids, and maintaining consistent routines to make meal planning more manageable and less overwhelming.

By following these steps, you can enjoy healthier meals and save money with ease.

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About the Author

Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.