Navigating a healthy lunch – that your kids will actually eat – can be difficult for any kid. But for kids with ADHD, what you pack in a lunch can make or break their afternoon.
If you are like me and have realized how much food can effect your ADHD kid, you may be trying to prepare a lunch free of gluten, artificial dyes, corn, soy, processed sugar – the list feels endless. After 6 years of packing lunches with these stringent rules in mind, I have really found a system for making the best lunches for ADHD.
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Ground rules for the Best ADHD lunches:
Pack what your kids will eat
Kids can be picky eaters – especially if you are serving them foods on the healthier side. Make sure to pack what your kids will eat. The lunch box is not the time to introduce a new food.
Be predictable: ADHD kids thrive on routine.
Don’t worry if you pack the same things, over and over. ADHD Kids thrive on knowing what to expect. You can save the variety for meals at home when things are calmer and free of social expectations.
I want my kids to be fully nourished for an afternoon of school and whatever comes after.
Appeal to social fears, make their lunch look “normal”
On the social note, kids with ADHD can also have a whole host of anxieties – the last thing they need is a weird looking lunch.
You know if your kid is in this camp (one of mine is!). Limit strange or uber-healthy options if this is the case. I try to have at least one “packaged” item to make things look more “normal”.
The Best Snacks for ADHD
Don’t pressure them to finish everything
We have a rule that whatever is not eaten comes back home. I do not make a big deal out of uneaten food(It’s usually the fruit and veg.)
Whatever is left becomes part of their after school snack. This works for us.
Kids’ appetites vary from day to day and I know their chatty selves may not use the time wisely, either.
Make it simple.
No one wants to stress out about packing lunches. My kids are old enough to pack their own lunches(mostly) so I have a drawer dedicated to the non-perishables and give them a few options for their fruit and veg.
Let’s start with what not to include: Sugar
I work hard to avoid(or drastically minimize) putting sugar in my kids’ lunch. Sugar causes a roller coaster of highs and lows which can really effect a kid’s level of focus. (This poston sugar is a MUST READ)
ADHD kids will spiral from a greater inability to focus to an even greater level of hyperactivity.
I know, I know – sugar is in everything!
But avoiding sugar in school lunches can be done!
Start by avoiding the following: juice, sports drinks, fruit snacks and roll ups, candy, cookies, processed carbs, like crackers , goldfish crackers, white bread, prepackaged lunches, and all the other obvious offenders.
Don’t go cold turkey
You can slowly ramp your kids down if they are used to daily sugary treats. There will be so much other good stuff in their lunch they won’t even miss the sugar!
Go slowly with this…it could take weeks to slowly wean kids off processed carbs and sugar, but it will be so much easier for everyone’s mental health (mostly yours!)
When it comes to school lunches I have to weigh healthy with convenient.
In this season of my life, I need a bit of convenience. I do include one packaged,minimally processed item in my kids’ lunches.
It helps them to “fit in” with all the other processed lunches.
My choices are head and shoulders above the majority of convenience “lunchbox”foods out there.
Here’s the convenience foods we are loving now:
- Epic bars
- Vermont beef sticks
- Rx Bars
- Larabars
- MacroBars
- Guacamole Cups
- GFBars
- Orgain protein shakes
- Munk Pack Protein cookies Our absolute favorite at the moment!!
- Hummus Cups from Costco
- Bare Snacks Apple Chips and Banana Chips
- Rhythm Foods Beet Chips
Yes, these healthy convenience items are expensive. But they often make up the main part of the meal and can be found on sale(see my money saving tricks below). Honestly, they are about the same price as those pre-made little processed lunches that shall remain nameless!
following an ADHD Diet On a Budget
The first thing I pack: Protein
A protein packed food is the first item I put in their lunch. Protein and the fat that can come along with it, are the most important components of a great ADHD lunch.
Protein promotes alertness in the brain and fuels my kids for a long, long time. (See my best ADHD breakfasts, here) Protein also prevents surges in blood sugar, which will quell hyperactivity.
Good fats are essential for the optimal function of the brain. Don’t be afraid of fat – nuts, grass fed beef and full fat dairy can be great sources for the lunch box. (We also take a fish oil supplement daily.)
I aim to get about 20 grams of protein in every lunch.
Along with some of the convenience foods listed above, my kids love nuts(cashews, almonds and pistachios are the most nutritious), egg salad, tuna salad, Nutbutter Energy Balls( Yes, a recipe but super easy) and a good ol’ fashioned nut butter sandwich on gluten free bread.
Related: Protein for an ADHD Diet
Water!Water!Water!
The brain is 80 to 85% water, so staying hydrated throughout the day keeps your brain functioning at its best. When the body becomes dehydrated it can cause brain fog and a general decrease in alertness and short term memory.
Drinking half your weight in ounces is recommended. I don’t measure it, I just always push it!
What works for us is a the 12 ounce reusable water bottle that fits in their lunch bag. It helps to have something that is not separate from their bag – or it will get easily lost! I like this one and this one.
It’s not my best move for the environment, and I’m not crazy about plastic, but I make up for it in other areas.
****This year, I am trying to steer away from plastic and will pack a small aluminum water bottle that fits into my kids’ lunchboxes. Hopefully they’ll be able to keep them!***
Fruits and Veggies
Fruits and veggies provide the ADHD body and brain with vital nutrients and fiber, not to mention some additional hydration. I try to include at least two sources in each lunch. I only pack what I am sure my boys will eat and keep lots of veggies chopped in the fridge for easy lunch packing.
I’m heavy on the veg to keep sugar at bay (even natural sugar is sugar!) My kids are on a carrot, cucumber and red pepper kick now, so they get that every day.
I also tend not to send mushy things that won’t last, like bananas or berries. Bananas pretty much always come back uneaten and completely black.
Organic fruit and veg. is expensive, so it’s Imperfect Produce to the rescue!! I get a box of organic fruit and veggies (along with eggs and grassfed beef!!) delivered to my door every week. See below for more information.
Our favorite ADHD Lunch resources
Imperfect produce – I can’t say enough about this company!! Getting their weekly organic produce box is keeping me under our usual grocery budget! I spend about 35 dollars a week on organic produce and supplement a bit at our local grocery store. They also have a great selection of healthy “dry goods” that fit our ADHD diet. Use this code to get their latest deal – currently $10.00 off your order, and we’ll get $20.00, too.
Katie Kimball cookbooks – these have been a staple for my cooking for years! She has great, simple ideas and recipes, most of which are gluten and/or dairy free. I have 7 of them!
Homegoods – don’t be scared of the food they sell. I have never bought anything but products that are still within the expiration date. The real healthy stuff is often on sale because people tend to shy away from it.
Amazon Subscribe and Save – I have a regular order that ships every two months, but I can change the date if I don’t need to replenish. I get some of the packaged items listed above for much less than my local store.
Pinterest(I have this board and this board)
Money saving tips for ADHD lunches
Eating healthier costs more, there is no way around it. I do spend a good chunk of our monthly budget on food. But, I save on doctor bills, medications, and sick days. Eating out is a BIG treat for our family – it happens about once a month – and usually for lunch – cause it’s cheaper than dinner.
That said, I do work hard to save on what we do purchase.
- I use Amazon’s subscribe and save program for our bars, meat sticks, and protein shakes. I can just cancel a month if I find alternatives on sale, locally.
- Imperfect Produce allows me to eat organic produce almost exclusively!! I know how harmful pesticides are for my kids and this has been a real money saver for us.
- Strangely enough, Homegoods often has name brand food for deep discounts. I find the Orgain shakes and Almond milk there, individual nut packs, as well as some really healthy bars.
- Whole Foods always has pretty good sales for Prime members.
- Some weeks my kids get a peanut butter sandwich everyday!
- I plan around what’s on sale and what is in season. I read the sale flyers that come each Wednesday.
- I also visit the clearance rack at our local grocery store each week and know that Sunday is when they put a lot of things on clearance.(I asked!)
Make Lunches for ADHD Fun!!!
Including a few fun things in lunches can go a long way. These special items are great for kids 5 to 10, but honestly, my teens still love these!!
Cute toothpicks — these are great for fruit chunks, soft granola bars and cooked veggies. These vehicles are fun and so are these animals!
Lego containers – My lego enthusiasts still love these containers!! They come in small and mini!! Theses are not leak proof, so we use them for dry snacks, like nuts or grain free pretzels.
Hope my tips help. Go slow if you are making a transition from processed items to more healthy items. Let me know what your faves are!
***Affiliate Links are provided for your convenience. Shop local when you can***
The Best Breakfasts for ADHD
Want more on ADHD?
Read about how amazing a weighted blanket is for sleep, here.
Find 75 meal ideas for an ADHD Diet HERE.
WE have a great bedtime routine. Read about it here.
Have a reluctant reader with ADHD? Here’s how to help.
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