Core Ingredients

Mozzarella is soft, mild, and endlessly snackable—a creamy little cheese that turns almost anything into a meal. It’s a fridge staple you can just rip and drop onto toast, into salads, or eat it straight from the packet (no judgement). No cooking, no prep, no stress. For people with ADHD, it’s a dream ingredient: low overwhelm, quick reward, and endlessly flexible. It works hot or cold, pairs with just about every flavour bomb, and makes your plate feel like more—without needing energy you don’t have. It's a fridge staple, we always have one on hand.

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Cucumber is your secret weapon to quick dopamine meals. It’s cool, crisp, and unbelievably adaptable. Whether you’re chopping it up for a snack, slicing it into salads, or dressing it in chilli oil, cucumber always adds that juicy, refreshing lift. It plays well with everything—creamy yoghurts, tangy pickles, spicy sauces—and can go from sidekick to star with just a little seasoning. It’s one of the easiest veg to keep on hand. No peeling, no cooking, just wash, slice, and eat.

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Sweet potatoes are the dopamine-rich cousin of the classic spud—naturally sweet, full of colour, and packed with slow-burning energy. They roast like a dream, mash up into something cosy, and can even hold their own in a curry. For people with ADHD, they’re a comforting, nutritious carb that won’t leave you crashing later. Swap them in anywhere you’d use regular potatoes—chips, mash, traybakes, soups—and enjoy a boost in flavour and nutrition with the same effort (or less, if you go frozen).

Cooking carbohydrates can be the longest and most complex part of a meal. Sometimes the though of getting a pot of rice ready or spending 45 mins putting together a potato dish can be make or break over whether you eat or not. That's where grain pouches are a meal saver. They require zero prep—just heat and serve. Most come pre-seasoned with flavour bombs, eliminating the need for additional sauces or seasonings. And they are fast and forgiving meaning you can build them into any meal. So whether you're building a grain bowl, stir-fry, or side dish, these pouches are a reliable staple. Plus, they are the quickest and easiest way to get your dose of complex carbs.

Lentils are your ultimate "no plan, still fed" ingredient. They're fast, forgiving, and soak up flavour like sponges. Whether you're building a veggie Bolognese, stirring together a quick dhal, or bulking out a tray of roasted veg, lentils show up. The tinned and pouch versions require zero prep—just heat and go. They’re rich, hearty, and play beautifully with sausages, chicken, fish or flavour bombs like miso, pesto, or curry paste. For anyone with ADHD, they're a no-stress way to build a full, nourishing meal in under 15 minutes.

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Carrots are the kind of veg that give you maximum reward for minimum effort. Sweet, crunchy, and cheap—they're always ready to jump into your lunch or snack plan. You don’t even need to cook them. Just wash and crunch. They’re brilliant raw with dips, roast like a dream in the air fryer, and can be grated into salads or mashed into something warm and soothing. They’re also long-lasting in the fridge, so you don’t have to think about them until you’re ready.

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Cabbage, like spring greens, is a workhorse of an ADHD-friendly kitchen. Cheap, long-lasting, and wildly versatile, it can go crispy, soft, tangy, buttery, raw or roasted. Braise it in butter, toss it raw in slaw, char it in the air fryer, or shred it into soups, stews, and stir-fries. It's the kind of veg that can flex into whatever your brain and body need—comforting, crunchy, fresh, or rich.

Cheddar is big comforting ally for low energy days and quick snacks. It's a mellty, punchy, and endlessly versatile cheese. Whether it's a comforting slice of cheese on toast, a hearty addition to scrambled eggs, or the star in an ADHD charcuterie board, it transforms simple ingredients into satisfying meals with minimal effort. A true dopamine hero.

Peanut butter is pure, creamy magic. It’s protein-packed, lasts for ages, and delivers a big dopamine hit with zero effort. Smear it on toast, swirl it through noodles, or dip in with a spoon when your brain needs a fast, satisfying snack. It’s comforting, energising, and endlessly useful.

Tomatoes are a kitchen chameleon—equally at home as the star of a dish or as a supporting flavour bomb. They're juicy, tangy, and bursting with umami, bringing brightness and depth to everything from salads and toast to stews and sauces. Whether you're slicing fresh ones for a salad or cracking open a tin for a quick pasta sauce, tomatoes are a go-to for adding instant flavour and colour.

Prawns are your weeknight saviour. These little parcels of protein cook in minutes (even from frozen), soak up flavour like pros, and instantly upgrade any dish. Toss them into curries, swirl them through buttery pasta, pile them on sourdough toast, or scatter them into salads. They’re fast, flexible, and packed with taste.

Broccoli is a kitchen workhorse: affordable, endlessly versatile, and packed with flavour. It’s the kind of veg that plays well with everything—whether steamed, stir-fried, roasted, or blended into soups. It soaks up sauces, carries spice beautifully, and adds a satisfying bite to any dish. It's versatility makes it great in the ADHD kitchen. You can freeze it, steam it, cook it in the air fryer and chuck itinto a stir fry.And it's packed with friendly ADHD frinedly micronutrients, complex carbs and fibre.

Salad leaves are the unsung heroes of quick, satisfying meals. Forget the limp side salads of the past—think bold, flavour-packed bowls layered with crunchy nuts, savoury proteins, and zesty dressings. A solid salad base transforms leftovers into vibrant lunches and makes healthy eating feel like a treat, not a chore. Whether it's a peppery rocket and tomato combo, a classic romaine Caesar with grilled chicken, or a lamb's lettuce mix topped with toasted seeds and salmon, salad leaves provide the canvas for endless creativity. They're affordable, versatile, and especially perfect for the warmer months when light, fresh meals are most appealing.

Frozen berries are a super quick way to add flavour to breakfasts and snacks.  They're vibrant, sweet, and ready to go whenever you are. They bring instant colour, flavour, and a juicy burst of brightness to yoghurt pots, smoothies, toast, porridge, and desserts. No prep, no waste—just grab a handful and transform your meal. They’re also a sensory win: cold and refreshing straight from the freezer, or warm and jammy when gently heated. Whether you’re after a quick dopamine snack or a way to jazz up your breakfast, frozen berries deliver.

Apples are crisp, sweet, and endlessly versatile. They bring a refreshing crunch to salads, pair beautifully with nut butters for a quick snack, and add natural sweetness to yoghurt pots. Whether you're slicing them into a charcuterie board or enjoying them straight from the fruit bowl, apples are a simple pleasure that can elevate any meal. For those managing ADHD, apples offer a convenient, no-prep option that satisfies both taste and texture cravings, making them a reliable go-to for sustained energy and focus.

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Nuts and seeds are small but mighty—delicious, crunchy, and endlessly useful. They’re the kind of ingredient that needs no prep but makes everything better. Sprinkle them on a yoghurt bowl, scatter them over toast, toss them through salads, or eat them by the handful when your brain needs a quick lift. They add texture, richness, and visual appeal to any dish, turning something basic into something that feels put together.

For people with ADHD, they’re especially valuable: easy to use, satisfying to eat, and packed with slow-burning fuel. Whether you’re after a blood sugar-stabilising snack or a way to add dopamine-boosting crunch to your meal, nuts and seeds deliver—fast.

Sourdough Bread is a standout complex carbohydrate—a slow-burning, fiber-rich bread that supports steady energy, focus, and mood regulation. Unlike ultra-processed supermarket loaves made via the Chorleywood Process (which often include preservatives, hydrogenated fats, and artificial raising agents), sourdough is crafted using just flour, water, salt, and a live starter culture. This traditional fermentation method not only enhances flavor but also offers a range of health benefits, making it an excellent choice for individuals with ADHD.

Greek yoghurt is a true ADHDishes all-star. It’s cool, creamy, tangy, and endlessly flexible—ready to be a breakfast base, a snack, a savoury sauce, or a dessert with barely any effort. It delivers quick wins whether you’re spreading it on toast, swirling it with honey, or dunking veggies in it. Bonus: it feels indulgent but does your body good.

Beans are the ADHDishes pantry secret weapon: affordable, shelf-stable, and endlessly versatile. On days when energy is low and time is short, beans step up. Whether it's a comforting bowl of pesto butter beans, a hearty five-bean chilli, or a creamy butter bean mash, they transform into satisfying meals with minimal effort. They absorb flavours beautifully, making them perfect carriers for your favourite herbs, spices, and sauces. Plus, with a variety of types—from butter beans to black beans—you can keep your meals interesting and nutritious.

Eggs are your best friend on no or low energy days. They're fast, reliable, and need almost no prep to turn into something hot, filling, and protein-packed. Crack a couple into a pan or a mug, and you've got a proper meal in minutes. They’re the definition of low-effort, high-reward—equally at home in a creamy microwave omelette, a crispy fried egg on toast, or baked into muffin tins for an on-the-go lunch. Eggs are there when your fridge is empty, your energy’s gone, and you still want to eat something comforting and filling to eat.

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Chicken pieces are your quick-cook, no-fuss solution to getting high-quality protein on the plate fast. They’re versatile, cook evenly, and work in everything from stir-fries to air fryer trays. If you're someone who finds bones annoying or tricky to manage—these are made for you. Whether you buy them pre-diced or chop your own, chicken pieces are a brilliant building block for ADHD-friendly meals.

Sofrito mix is the holy trinity of quick, flavourful cooking. A mix of onion, carrot and celery, it's the base of so many stews, sauces and soups. Having it pre-chopped and ready to go takes out all the faff of dicing veg at the start of cooking – perfect for days when you need to get something on fast.

Salmon is one of the ultimate ADHD power ingredients. It’s fast, forgiving, and full of flavour—making it a dream when your energy is low or your brain is foggy. Whether it’s pan-fried, air-fried, or cooked straight from frozen, salmon always shows up. It works with almost any Flavour Bomb, from sweet to spicy to sharp, brings rich, satisfying texture to every plate, and is packed with ADHD friendly nutrition.

Chicken thighs are an ultimate ADHD kitchen staple. They’re packed with flavour, more forgiving than breasts (so less chance of overcooking), and they stay juicy whether you're air frying, roasting, or pan-searing. Plus, they’re affordable and endlessly versatile—easy to pair with any Flavour Bomb, grain, or veg - and happy to be cooked from fresh or frozen in the air fryer, dopped into a saucy one pot, or slow fried in a pan. They've also got incredible texture with a soft juicy meat and crispy skin. If you’re going to keep one protein in your fridge or freezer, make it this.