Feeding yourself with ADHD often feels more complicated than it should. From standing in front of the fridge with a blank mind to forgetting groceries until they spoil, the everyday steps of planning, cooking, and cleaning can feel overwhelming. In this episode of Dr. Marianne-Land: An Eating Disorder Recovery Podcast, Dr. Marianne Miller shares practical strategies that make food less of a battle and more of a support.

Building on episode 200, Creating an ADHD-Affirming Relationship With Food, this follow-up dives into seven tools for low-lift eating. These strategies are designed to lower barriers, reduce decision fatigue, and help you get fed with less stress.

You will learn:

• How Two-Minute Meals provide quick nourishment when energy is low.

• Why Food Pairing simplifies nutrition into easy combinations.

• Ways to Outsource Decision-Making with default meals and visual lists.

• How Asking for Support and Practicing Shortcuts can save executive functioning energy.

• Why Environmental Cues help ADHDers remember to eat consistently.

• How Community and Body Doubles create accountability and connection.

• What to do on Zero-Spoon Days, including an explanation of spoon theory and survival strategies.

ADHD and eating can be especially challenging because executive functioning, planning, and sensory processing all intersect with food. Low-lift eating tools are a way to meet your body’s needs while honoring your neurodivergence. These strategies are helpful for ADHD meal planning, reducing overwhelm at mealtimes, and creating ADHD-friendly food systems that actually work in daily life.

This episode offers ADHD-affirming, liberation-focused tools that honor your brain’s reality instead of working against it. Eating does not have to be complicated, and low-lift supports are not just valid, they are essential.

Content Caution: This episode discusses the challenges of eating with ADHD and includes mentions of executive functioning struggles, skipped meals, and the overwhelm that can come with food. Please take care while listening and skip this episode if today is not the right time for you.

RELATED EPISODES

• Creating an ADHD-Affirming Relationship With Food (episode #200) on Apple & Spotify.
• Overexercising, ADHD, and Eating Disorders with @askjenup Jenny Tomei on Apple & Spotify.
• ADHD & Eating Disorders: The Overlooked Link on Apple & Spotify.

If this conversation resonates with you, explore Dr. Marianne’s ARFID and Selective Eating Course at drmariannemiller.com/arfid. The course is built on a neurodivergent-affirming, sensory-attuned framework and is helpful for both adults and parents of kids who struggle with eating, as well as providers wanting to learn more about how to treat ARFID.

INTERESTED IN HANGING OUT MORE IN DR. MARIANNE-LAND?

• Follow me on Instagram @drmariannemiller
• Look into my self-paced, virtual, anti-diet, subscription-based curriculum. It is called Dr. Marianne-Land's Binge Eating Recovery Membership.
• Check out my blog.
• Want more information? Email me at hello@mariannemiller.com