Simple meal planning and food shopping

Deciding what to eat every day takes energy. When you are tired or busy, planning and preparing meals can feel difficult. Having a few simple options ready may make everyday food decisions easier. A simple system can reduce the number of decisions you need to make.

Choose a few go-to meals

Write down five to seven meals you like and can make without much thought. Rotating them is completely fine. Variety can come later, if you want it.

Keep a repeat shopping list

• List the ingredients for your go-to meals, plus basics you always buy.
• Save it in your phone or a supermarket app so you can reuse it.
• Add items as soon as they run out, rather than trying to remember later.

Have easy backups

Keep a few things in the cupboard or freezer for low-energy days, such as soup, pasta and sauce, or frozen vegetables. Knowing there is always something easy can take the pressure off.

Make shopping easier

• Try online delivery or click and collect if busy shops feel overwhelming.
• Shop at quieter times if you can.
• Order your list by aisle so you spend less time wandering.

An example

Aisha picks six meals she enjoys and saves the ingredients as a favourites list in her supermarket app. Each Sunday she ticks the meals for the week and books a delivery slot. On busy days she uses her backup of soup and toast.

Further help and useful resources

GOV.UK's Understanding food labelling guide covers use-by and best-before dates and allergen labels. It can be useful when checking what is already in the cupboard or choosing items for your shopping list. This is food-information guidance, not a diet plan or ADHD treatment advice. The link is in Sources & references below.