In the Kitchen with ADHD

By Marcy Landes, MSN

COOKING WITH ADHD MEANS…

Grocery stores are overstimulating, with way too many options—seriously, why didn’t I make a list beforehand??

You keep telling yourself, “I’ll go tomorrow,” but tomorrow turns into three more days of scavenging for crumbs.

By the time you finally make it to the kitchen, you’re ravenous because your hunger cues decided to take the afternoon off.

You don’t have the spoons to follow a recipe (and even if you do, you somehow miss a crucial step anyway).

And then—those veggies you were actually excited to roast? Yep, burnt to a crisp because you forgot the timer.

You’re stuck in a hyperfixation food loop—loving it one week, hating it the next, and suddenly… no idea what to eat.

You don’t want to cook because the dishes aren’t clean, and the thought of washing them? A major chore (without the allowance money).

While cooking, it’s chaos: cupboards and drawers wide open, bowls crashing, and somehow, you’re using seven utensils for one dish??

So… you make your hyperfixation food. Again. And again. Until you can’t even stand the thought of it anymore.

The fresh produce you swore you’d use ten days ago is now part of the fridge’s food graveyard. RIP.

Meanwhile, your inner critic is whispering (or yelling), “You’re bad at cooking,” and you’re just trying to survive another inner battle AND kitchen battle.

And the cooking continues tonight, tomorrow, and the next day. 

There you go—a big, messy, heaping spoonful of what it’s like cooking with ADHD. But let’s pause for a second and tackle the first couple of hurdles that make getting food into our homes such a challenge: the infamous grocery store trip.

My goal? To show you that even with all these quirky, chaotic ways we navigate food and cooking, there’s still room for creativity, joy, and some good ol’ fashioned satisfaction in the journey from the grocery store to our gut. Let’s make it work, one small step (or shopping trip) at a time.

WHY DO GROCERY STORE TRIPS SUCK FOR ADHDers?

Well, actually (and unfortunately), it doesn’t just suck for those of us living with ADHD.

Most people can agree that grocery shopping kind of (or big time) blows. Whether the store is just down the block or the only one you can tolerate (or afford) is half an hour away, making a grocery store trip deserves a gold star on the fridge—and maybe a long nap afterward.

Grocery shopping isn’t just about the time or energy it takes—it’s the seemingly endless hurdles along the way.

Did I remember my reusable bags?

Did I take a picture of the list on the fridge—or did I even check what foods we ran out of before bolting out the door?

And is there actually a parking spot in this godforsaken lot?

Once you finally make it inside, you’re met with a perfect storm of overstimulation: endless crowds, overwhelming choices (do we really need 17 types of mustard?), and skyrocketing prices that can influence—or completely paralyze—your decisions.

On top of that, you’re busy, exhausted, or maybe out of town this weekend (will I eat this whole bag of fresh greens in time?), and you’re not even sure what you need to make it through the week, let alone enjoy your meals and snacks.

Back home, you’re hauling three 30-pound bags, hastily stuffing groceries wherever there’s room, and oh boy—you’re starving after that whole fiasco, with no energy left to eat.

It’s no wonder so many of us catch a case of the “I’ll just go tomorrow’s” when it comes to grocery shopping.

Still, making the grocery trip is an unavoidable part of life—whether or not delivery services are an option—no matter how much we’d love to avoid it entirely.

After plenty of trial and error (and many overstimulating shopping trips later), I’ve found a way to make the process more manageable—and even a little gameified. 

The key? Stocking up on pantry and freezer essentials so that even if I don’t make it back to the store for another week (or two), I have the ingredients I need to survive, thrive, and feel satisfied until I get the gumption to go again.

Curious how I make this happen? Let me share my strategy to help keep those grocery trips from taking over your energy (and, if I’m being dramatic, your life). 

COOKING WITH ADHD ESSENTIALS

Shoutout to all beings, neurodivergent or not:

Canned goods, frozen foods, hardy veggies—oh YES!

These staples are the unsung heroes of surviving kitchen chaos. So grab your pencil (or hit that trusty CTRL+C), because here’s my go-to list of essential foods that help me stretch my meals, save my sanity, and avoid the grocery store for just one more day.

CUPBOARD ESSENTIALS

• Canned Coconut Milk

• Canned Tomato Sauce

• Canned Corn

• Canned Beans

• Jarred Pesto

• Jarred Curry Sauce

• Jarred Salsa

• Packaged Indian Food

• Canned Fish

• Gnocchi / Pasta / Polenta / Rice

FREEZER ESSENTIALS

• Bread / Pita / Crumpet of choice

• Spinach

• Broccoli

• Peas

• Bell Peppers

• Edamame

• Frozen Fruits (Raspberries, Blueberries, Cherries, Mango)

• Frozen Rice

HARDY VEGGIES ON HAND

• Potatoes

• Garlic

• Onions

• Carrots

• Squash

BULK FRIDGE ITEMS

• Cheese

• Greek Yogurt

• Eggs

There’s a certain thrill in putting together a meal when the fridge is practically bare—it’s like your own personal episode of Chopped!

Even with limited ingredients, it’s entirely possible to whip up meals that are nutrient-dense, balanced, and genuinely satisfying. The best part? These meals are not only cost-effective (goodbye, ADHD food tax!) but also bring a sense of novelty, fun, and creative play.

The feeling of transforming overlooked ingredients into nourishing creations is priceless. And even if it’s a #majorfail, I promise the journey is full of creative joy.

It’s proof that even in a pinch, a little ingenuity can go a long way in the kitchen. Check out some of my favorite bare-fridge masterpieces below!

WHAT I’M TRYING TO SAY IS…

Cooking with ADHD comes with its fair share of barriers, but let’s not forget—we’re a wildly creative bunch! With the right flexible systems in place, we can thrive (yes, even in 2025).

Grocery store trips might not be fun, but with a loose strategy and a fresh perspective on our cupboards, freezers, and hardy plant foods, we can lean into the power of long-lasting ingredients to keep us nourished, satisfied, and thriving.

Want to watch a Master (of Science in Culinary Nutrition) cook—with ADHD flair? Join my FREE Winter Cooking Demonstration on 1/23 at 4:30 PM PST, where cooking with ADHD becomes as easy as 1, 2, 3!

💛CLAIM YOUR SPOT HERE💛

We’ll be whipping up my favorite cupboard-and-freezer-based soup—highly nourishing, deeply warming, absolutely delicious, and ready in a PINCH (ouch). Don’t miss it—let’s turn the chaos of ADHD cooking into a cozy winter win together!

Not able to make it (or reading this post after the workshop)? The recorded demo will be on our Neurished Monthly Membership (along with 15+ Guest Expert Workshops ranging from ADHD nutrition, organization, and even finances)! Better yet, find my full Grocery Store list (coming in February).

Finances a barrier? We have SCHOLARSHIPS! We want you in the Neurished community if you want to be there. Apply today!