Eating Well for Neurodivergent Folks
Let's talk about something that doesn't get enough attention: how to actually feed yourself when your brain works differently. Traditional meal planning advice often assumes everyone has the same executive function, sensory processing, and energy regulation—spoiler alert: we don't.
Whether you're dealing with ADHD, autism, or other neurodivergent traits while navigating gut health or hormonal changes, you deserve food strategies that work WITH your brain, not against it.
HUNGER DOESN'T COME WITH A MANUAL OVERRIDE
For many neurodivergent folks, traditional hunger and fullness cues can be... complicated. You might hyper-focus through meals, suddenly realize you're running on empty, or struggle with sensory aspects of certain foods.
A REBEL STORY: Years ago at a café in Toronto, I noticed a server with the numbers 9, 12, 3, and 6 tattooed on their arm. When I asked about it, they explained it was to remind them when to eat throughout the day. Brilliant! Sometimes our bodies don't send clear signals, so we need external reminders—whether that's ink on skin or alarms on phones.
REBEL STRATEGY: Set regular alarms on your phone with customized messages like "Food exists. Do you need some?" or "Hunger check: Body fuel status?" Make them impossible to ignore—use your favourite song or a ridiculous sound.
THE BACKUP MEAL SYSTEM
When executive function tanks or sensory overload hits, complex cooking becomes impossible. Having backup meals isn't "lazy"—it's strategic self-care.
REBEL PROTOCOL: The 1-2-3 System
ONE-STEP FOODS: Zero cooking required (perfect for those moments you realize you need to eat. NOW.)
Pre-made protein shakes
Nut butter packets with banana
Quality deli meat and pre-cut veggies
Boiled eggs (I think this is my main use of my Instantpot, really)
Full-fat Greek yogurt with granola topper
TWO-STEP MEALS: Minimal effort required
Microwave frozen cauliflower rice (or rice, yes you can freeze rice) + pre-cooked protein
Canned soup + handful of nuts
Microwave sweet potato + tuna packet
Frozen waffles + nut butter
Frozen premade egg bites (homemade or store-bought)
Frozen portion of soup, stew, or pasta sauce + quick-cook pasta/rice
THREE-COMPONENT ASSEMBLED MEALS: For slightly better days
Rotisserie chicken + bagged salad + microwaved frozen veg
Freezer turkey burgers + pre-cut sweet potato fries + quick pickle
Pre-cooked shrimp + pasta + jarred sauce (or a simple butter sauce is tasty)
REBEL PANTRY ESSENTIALS:
Canned pasta sauce and pasta
Canned fish (tuna, sardines, salmon)
Boxed or canned soups
Frozen homemade portions (when you DO cook, freeze extra!)
Frozen egg bites (great protein-packed breakfast or snack)
Stock your kitchen with options from each category that work for YOUR sensory needs and food preferences.
BODY-DOUBLING FOR FOOD PREP
Many neurodivergent people find tasks easier when someone else is doing something similar nearby (or virtually).
REBEL APPROACH: Schedule a weekly "parallel prep" session with a friend via video chat. You each work in your own kitchens, but the social accountability helps you both stay on task.
SENSORY-FRIENDLY EATING ENVIRONMENTS
REBEL REALITY CHECK: Your mealtime environment matters as much as what you eat.
Light sensitivity? Adjust lighting (under counter lighting is amazing) or wear tinted glasses
Sound sensitivity? Use noise-canceling headphones (I love my Loop earplugs for loud days aka my kid screaming) or eat in the quietest room
Texture issues? Invest in a blender for smoothie/soup days when textures feel overwhelming
Temperature sensitivity? Keep foods at your preferred temperature with insulated containers
DECISION FATIGUE HACKS
Decision fatigue hits neurodivergent brains particularly hard. Reducing food-related decisions preserves mental energy.
REBEL ROTATION METHOD: Create 3-5 breakfast options and 3-5 lunch options that you know work for your gut and sensory needs. Rotate through them without reinventing the wheel daily. Save your food creativity for when you actually have the energy for it.
MOMENTUM-BUILDING MICRO HABITS
Grand meal plans often fail. Tiny, stackable habits succeed.
REBEL MICRO-HABITS:
Fill a water bottle when you first enter the kitchen
Eat one vegetable before noon
Place a visual reminder of your next meal in line of sight
Prepare tomorrow's breakfast before bed (overnight oats, chia pudding) or batch make waffles/pancakes for the freezer
THE PROTEIN-FIRST MORNING RULE
For neurodivergent brains, blood sugar stability isn't just about physical health—it's about cognitive function and emotional regulation.
REBEL REALITY: Starting your day with protein stabilizes blood sugar, balances hormones, and provides sustained energy for executive function. The classic carb-heavy breakfast is setting you up for the 10 AM crash and attention scatter.
PROTEIN-FIRST OPTIONS:
Savoury breakfast bowl with eggs (or tofu scramble), greens, and avocado
Greek yogurt with nuts and berries (minimal honey if needed)
Protein smoothie with collagen or protein powder, nut butter, and low-sugar fruits
Smoked salmon on toast with cream cheese
Leftover dinner protein from the night before (who made the rule that breakfast foods have to be "breakfast" anyway?)
THE COFFEE REALITY CHECK: While that morning coffee might seem like liquid focus fuel, overconsumption is a fast ticket to Crash Town, especially for the neurodivergent brain.
Consider:
Limiting to 1-2 cups before noon
Always eating something with your caffeine or ideally before
Trying half-caf or adaptogen/mushroom coffee blends
Switching your second cup to green tea or matcha or Yerba mate for a steadier energy curve
Remember: The goal isn't perfection. It's building a relationship with food that supports your unique neurological needs.
HORMONAL FLUCTUATIONS + NEURODIVERGENCE: NAVIGATING THE STORM
For many rebels, hormonal fluctuations can amplify executive function challenges and sensory sensitivities, regardless of your gender.
REBEL REMINDER: This isn't your imagination. Hormones affect neurotransmitters that regulate focus, mood, and sensory processing. If you experience hormonal cycles, track your eating challenges alongside them to identify patterns.
During high-symptom periods, double down on your backup meal system and ask for more support.
Remember, rebels: Working WITH your neurodivergent traits—not against them—is the most rebellious act of all.
