Coached by Caitlynn · Free Guide
Simple. Repeatable. Actually delicious.
This is not a diet. It is not a meal plan. It is a formula — a simple structure that takes the decision making out of food so your brain can focus on everything else.
The formula
Every single meal
Protein + Carb + Fat + Something You Love
Choose one from each
Non-negotiable
Protein
Builds dopamine · stabilises blood sugar · fuels focus
Aim for 25-40g per meal · prioritise at breakfast
Brain fuel
Carbohydrate
Sustained energy · prevents crashes · keeps mood stable
Choose slow-release options where possible · avoid skipping
Brain builder
Healthy Fat
Supports dopamine · reduces inflammation · improves focus
Omega 3 sources are best · aim for daily
The secret weapon
Something You Love
Makes the meal something you actually want to eat
This is not a cheat. This is the system working.
The ADHD Rule 🧠
Pick 3 breakfasts you love. 3 lunches. 3 dinners. Rotate them. Eat on repeat.
Less decisions = less chaos = a brain that actually feels good. Boring meals are a superpower. You are not missing out — you are removing the noise.
Sample meal ideas
Breakfast
Scrambled eggs on sourdough with avocado
Breakfast
Greek yoghurt with oats, berries and nut butter
Breakfast
Protein shake with banana and a handful of nuts
Lunch
Chicken rice bowl with olive oil and hot sauce
Lunch
Tuna wrap with avocado and salad
Lunch
Salmon with sweet potato and spinach
Dinner
Steak with potatoes and olive oil dressed veg
Dinner
Prawn pasta with olive oil and parmesan
Dinner
Chicken with rice, avocado and your favourite sauce
5 ADHD food rules
Always eat breakfast
Your brain needs dopamine from the moment you wake up. Protein at breakfast sets your brain chemistry for the next 4-6 hours. Skipping it tanks your focus before you have even started.
Set meal alarms
ADHD time blindness means you genuinely cannot feel hunger until it hits all at once. Set an alarm for breakfast, lunch and dinner. This is not weakness — it is working with your brain.
Never restrict
Restriction makes the food chaos dramatically worse for ADHD brains. Your brain will seek dopamine elsewhere. Eat enough. Eat the things you love. Build the system around abundance not scarcity.
Omega 3 daily
Salmon, walnuts, chia seeds or a supplement. Omega 3 directly supports dopamine and serotonin production — the two neurotransmitters ADHD brains are most deficient in. Non-negotiable.
Stop trying to be perfect
One off-plan meal means nothing. The ADHD brain will try to turn it into a reason to quit everything. It is not. You just eat the next meal. The formula is always there when you come back to it.
"Food should not feel like a battle.
It just needs the right system."
Coached by Caitlynn · @coachedbycaitlynn · The Rewired Method