Nourishment Without Perfection: Low-Effort Meals for Moms, ADHD & More (with body-positivity and neurodivergent therapist)
February 4, 2026
Whether I’m talking to busy moms or adults with ADHD or autism, we all share something in common: Some days we just cannot. Cannot come up with another dinner idea. Cannot do any more meal prep. Cannot wash another dish.
And that’s okay. I’m a huge proponent of making nutrition work for you, where you are in a given moment. The trick is to give yourself compassion and grace, not guilt, when these times happen and get back on the horse when you’re able. It also helps to plan ahead for these times on days when you may have more time, energy, and executive function.
For this post, I’ve teamed up with Jess Fry from EmBODY Confidence. Jess is a licensed therapist and certified intuitive eating counselor who works primarily with neurodivergent women struggling with food and body image. Between the two of us and input from our brilliant clients, we’ve come up with a go-to list of low-effort meals, as well as tips and tricks for meal planning, shopping, and choosing takeout.
Low Effort Meals
Each meal includes multiple food groups and a mix of carbs, proteins, and fat to fuel you through a crazy day.
· Sandwiches: peanut butter and banana, turkey and cheese, grilled cheese with tomato soup, etc
· Quesadillas: use beans or precooked meat, cheese, and salsa
· Spaghetti with jarred pasta sauce and microwave meatballs
· Mini charcuterie : cheese slices, crackers, grapes, etc
· Crockpot meals like these or these
· Frozen dumplings or pot stickers with microwaved veggies
· Canned soup with warmed bread
· Toasted “pizzas:” add sauce, cheese and toppings to sliced bread and toast in the toaster oven
Jess’s Thoughts: When energy, time, or focus are limited, eating something is always better than eating nothing. Convenience foods are still food, and food is how your body gets the fuel it needs to think, regulate emotions, and function. A bagged salad, a frozen lasagna, or a microwave meal can absolutely be nutritious and supportive. Feeding yourself does not need to be optimized or impressive to be worthwhile. Meeting your body’s needs where you are matters far more than how the meal looks or how it was prepared.
Tips for Meal Planning
‘I have to come up with meal ideas every day for the rest of my life?!’ Let’s make it easier.
· Keep a list of meals that you like. Every week, try to add one new meal, even if it’s just swapping the flavor profile of a meal you already have (Mexican sheet pan → Mediterranean sheet pan). Over time, you’ll have a bank of go-to meals.
· It might help to add structure to your week by creating patterns – Meatless Monday, Taco Tuesday, etc. That way, when it comes to choosing a meal, you have some guidelines or boundaries.
Jess’s Thoughts: Meal planning can also be especially challenging if you struggle with texture sensitivities or plain boredom from eating the same things repeatedly. I often encourage clients to make extra portions when they have the capacity and freeze them. That way you can thaw a meal when you are actually craving it instead of forcing yourself to eat something that feels unappealing. Meals do not have to look traditional either. Pancakes with a side salad is a valid meal. A handful of cheese, a pepperoni stick, and an orange absolutely counts. Taking the pressure off gourmet, photo friendly meals creates more consistency and less shame. We are feeding humans, not performing magic.
Tips for Meal Shopping
Getting to the grocery store can be a hassle, but having food ready to eat at home makes a world of difference.
· Stock up on frozen or canned foods, which won’t go bad as quickly as the fresh ones forgotten in your refrigerator. Jarred fruit, canned beans, pre-cooked frozen chicken – all of these are short cuts that can make your life easier.
· Consider ordering groceries online for curbside pickup or delivery. This can save you time and prevent last-minute purchases. Using the ‘buy again’ option can also help reduce mental load by reminding you of necessities.
Jess’s Thoughts: When it comes to meal shopping, reducing overwhelm can make a big difference. If your schedule allows, shopping during the weekday when most people are working can feel much calmer. Some stores, like Aldi, tend to be more sensory friendly with no music and a simpler layout, which can reduce overstimulation. You can also make grocery shopping more engaging by turning it into a game. Try creating a new meal based on that week’s specials, or if you have a shopping buddy, split the list and see who can finish their section first. Small shifts like this can make a task that feels draining feel more manageable.
Tips for Takeout
Aren’t we lucky to live in a world where food can be delivered? By making simple changes, we can make takeout meals more nourishing.
· Add an easy side, like microwaved veggies, to make takeout stretch farther and cover an extra meal.
· When building a bowl or salad like at Chipotle, try to include at least 3 food groups (veggies, fruits, grains, dairy, protein).
Jess’s Thoughts: Ordering takeout does not need to come with guilt. Sometimes takeout is the most accessible option, and accessibility is so important! If ordering food allows you to eat regularly, maintain energy, and avoid a crash, then it is serving a crucial purpose. Nourishment is nourishment, whether it comes from your kitchen or someone else’s. Taking the moral weight off food choices allows you to focus on what actually supports your body and your life in that moment.
By using these tips and giving yourself some grace, you CAN do this, even on hard days. And if you need some extra help, reach out to a dietitian or a therapist (like us!) who can help you eat healthy and create a healthy relationship with food.
Have other tips for low-effort nutrition? I’d love to hear them! Email me at mbragg@familycenterednutritionscience.com
Learn more about Jess at https://www.letsembodyconfidence.com and on Instagram @embodyconfidencecoaching
