€7.99
Meal planning that finally works with your brain — not against it.
If "normal" meal planning advice has ever made you feel broken, exhausted, or like a failure for eating the same safe meal three days in a row — this guide is for you.
It was made for ADHD, Autistic, and AuDHD adults who are tired of overwhelm, shame, and rigid systems that don't account for sensory needs, energy crashes, or executive function reality.
This is a gentle, permission-based guide. No willpower. No "just meal prep on Sundays." No 14-step macro spreadsheets. Just realistic tools that meet you where you are.
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▸ A capacity ladder so you can match your meals to your energy level (Tier 1: zero-cook → Tier 3: full assembly)
▸ Low-demand food lists you can actually use — no rare ingredients, no shame
▸ "Safe meals" framework — how to identify, build, and protect your safe meal bank
▸ Sensory-friendly meal planning — texture, temperature, sound, smell, and visual considerations
▸ Executive function supports — body-doubling, decision trees, body-backups, single-step prep
▸ The 5-Meal Rotation Method — variety without decision fatigue
▸ Energy-Level Meal Matrix — what to eat on low / medium / high spoon days
▸ Grocery strategy that doesn't require a "perfect" list
▸ Kitchen setup tips to reduce barriers and friction
6 PRINTABLE WORKSHEETS
Safe Foods Inventory
Sensory Audit
Weekly Planner (low-demand version)
Decision Tree for "I don't know what to eat"
Backup Meals Plan
Weekly Check-In (no-shame reflection)
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✓ ADHD, Autistic, AuDHD adults
✓ Anyone with chronic fatigue, PMDD, depression, or burnout
✓ Parents of neurodivergent kids who need a model for themselves first
✓ People recovering from disordered eating who need flexibility, not rules
✓ Anyone who finds traditional meal planning systems impossible to maintain
WHO THIS ISN'T FOR
✗ Diet plans or weight loss programs (this is the opposite of that)
✗ Strict macro tracking
✗ "Clean eating" or food moralizing
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▸ Instant digital download — PDF
▸ 23 pages, US Letter size (prints beautifully on A4 too)
▸ Print at home, send to a print shop, or use on a tablet (iPad / GoodNotes / Notability friendly)
▸ Designed in calming sage, cream, and terracotta — easy on sensitive eyes
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Purchase
You can also access it anytime.
Print what you need, save the rest — your pace, your way
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This guide includes a permission slip at the end. You're allowed to eat the same meal every day this week. You're allowed to have cereal for dinner. You're allowed to skip the worksheet and just look at the food lists. Take what helps. Leave the rest.
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This is a digital product — no physical item will be shipped. Due to the instant-download nature, all sales are final. Please read the listing carefully before purchasing. This guide is for personal use only and may not be resold, redistributed, or used commercially. This product is for informational and supportive purposes only. It is not medical, nutritional, or therapeutic advice. Please consult a qualified professional for individual care.