Episode 10 Show Notes
Meal Prep for Neurodivergent Brains: How to Eat Well with ADHD and Autism
NB: In line with this weeks episode, I’m offering free mindful eating support to help you on your health and fitness journey. If you are interested in this, just fill out this questionnaire and I’ll get back to you with some strategies that might help.
You know that feeling when you open the fridge, stare into it like it holds the secrets of the universe, then close it again? When you walk around your kitchen knowing you need to eat but can't make a single decision about what?
Welcome to the reality of trying to maintain nutrition when your brain is juggling 400 open tabs and executive function has officially gone on strike.
If the phrase "meal prep" makes you want to lie flat on your kitchen floor in existential defeat, you're not alone.
The fitness world loves to throw around advice like "just meal prep on Sunday" or "make a list and stick to it" – but here's the thing: when you can't even choose between toast and cereal, planning seven days' worth of perfectly balanced meals feels about as realistic as climbing Everest in flip-flops.
The Truth About Neurodivergent Eating Struggles
Let's get real for a moment. The assumption that struggling with food means you're lazy or undisciplined is rubbish. When you're neurodivergent, food decisions can become overwhelming because your brain is already working overtime just to get through the day.
Decision fatigue is real, and by the time you get to "what should I eat," your mental resources are often completely tapped out.
“And here’s something that needs saying: being a bigger person doesn’t necessarily mean you eat “too much” of everything. Often, and if you’re neurodivergent like me, it means eating a lot of quick, calorie-dense foods because planning and preparing balanced meals feels impossible.
It’s survival eating, not enjoyment eating.”
Mindful Eating
The secret isn't forcing yourself into neurotypical meal planning systems – it's creating strategies that actually work with how your brain operates. I have two methods:
The Safe Meal Concept
You need go-to meals that can't really go wrong.
Mine? Microwave rice with a handful of pre-grated cheese.
It's not Instagram-worthy, but it's nourishing (ish, or, at least more so than a Dominoes!), quick, and requires zero decision-making. Having these fallback options isn't settling – it's being smart about your survival needs.
The Freezer Strategy
This has been an absolute game-changer for me.
If something can go in the freezer, it does. Ready meals with long dates? Frozen before they expire.
Extra portions when you do manage to cook? Straight to the freezer. Even bread – freeze it in portions of two slices so you always have non-mouldy bread available.
This isn't just about food storage; it's about creating a safety net for future you.
Low Effort, Low Waste, Low Pressure Rules
These are the principles that have helped me move from constant food stress to something resembling food peace:
1.Batch small, not big
Instead of dedicating entire Sundays to meal prep (overwhelming), make one extra portion when you do cook. Future you will be grateful when that frozen portion saves you from decision paralysis.
2. Keep a zero brain power box
Stock a cupboard with pasta, jarred sauce, microwave rice packets, and frozen vegetables portioned out. It's infinitely better than stress-eating a sleeve of cookies when you can't think.
3. Single portions are your friend
Buy individual servings of treats instead of family sizes. If you're like me and can demolish an entire tub of Ben & Jerry's in one sitting, those mini containers might just save you from a binge-guilt spiral.
Managing the Emotional Side
Here's where it gets personal: when I'm overwhelmed, my eating disorder symptoms get louder.
The shame-binge cycle becomes vicious, and disorganisation makes everything worse. But I've learned that planning can be an act of self-compassion, not another stick to beat yourself with.
Keeping trigger foods out of the house isn't deprivation – it's knowing yourself. Having easy-grab healthy options visible isn't about perfection – it's about making the better choice the easier choice when your brain is too tired to fight.
I'm Rhiannon, an autistic and ADHD personal trainer and I’ll be the first to admit I struggle with mindful eating and often have to remind myself of this:
The goal isn't perfect nutrition; it's sustainable nourishment that doesn't add to your stress load. Some days, survival eating is the win. And that's not just okay – it's enough.
Remember: you deserve to be fed, you deserve nourishment, and you deserve food strategies that actually work for your brain. Stop trying to force yourself into systems designed for neurotypical brains and start honoring what actually serves you.
Permission to Not Be Perfect
Your eating doesn't have to look like anyone else's. Repetition isn't boring – it's practical. Having the same safe breakfast every day? Brilliant. Eating microwave meals when cooking feels impossible? You're still nourishing your body.
Ready to connect with others who get it? Join the Not So Typical Fitness community – a judgment-free space where we're all figuring out how to prioritize health in ways that actually work for us.
About Rhiannon:
Rhiannon Cooper is a qualified personal trainer with autism, ADHD, and a passion for making fitness accessible to neurodivergent people. She offers online and in-person training in Wolverhampton and runs the Not So Typical Fitness community.
Connect with Rhiannon:
Listen to the full episode: click here or watch the video below.
Share this post with anyone struggling with their nutrition to let them know they’re not alone and that maybe these tips will help them feel more in control.
Join Our Community
If this episode resonated with you, I invite you to join our Not So Typical Fitness community on Heartbeat. It's a space created specifically for neurodivergent people and anyone who needs a different approach to fitness—one that honors mental health, sensory needs, and individual differences.
We share both victories and challenges, supporting each other in ways that work for our unique brains and bodies.
