The ADHD Pantry: What to Keep in Your Cupboards and Freezer for Easy, Healthy Meals
If you’ve ever opened your fridge to find… nothing, you’re not alone.
And if you’ve ever felt guilty about food going off before you got round to using it—yeah, us too.
That’s why we believe in the power of the ADHD Pantry.
A smart stash of freezer and cupboard staples means you can cook a banging meal anytime, even when your fridge is empty and your executive function has left the building.
Here’s how to stock it:
1. Frozen Herbs and Aromatics
Pre-chopped garlic, ginger, chilli, and herbs like parsley or coriander are total lifesavers. They’re sold in most supermarkets and live in your freezer for months.
Why they help:
– No chopping = no barrier to starting
– Add instant flavour without any faff
– You can also DIY: just finely chop, bag, and freeze
We always have frozen garlic, ginger, chilli, and parsley on hand. Just throw a pinch into a pan and you’ve got instant depth and brightness.
2. Tinned Beans and Lentils
Keep beans in stock—always. Butter beans, kidney beans, black beans, mixed beans… they’re fast, filling, high in protein and fibre, and ready in minutes.
Lentils (green, brown, or red) are amazing too, especially for braising or turning into stews.
No energy to cook? Warm some beans with olive oil and garlic and pile onto toast. Done.
3. Grain Pouches
Cooking grains from scratch can feel like a project. So skip it.
Grain pouches are microwave-ready in 2 minutes and just as nutritious.
Look for:
- Wholegrain or mixed-grain blends
- Options with seasoning or added legumes
Merchant Gourmet and good supermarket versions are brilliant for fast, healthy meals.
4. Pestos, Pastes, and Flavour Bombs
Flavour bombs = ADHD cooking magic.
A spoon of pesto, curry paste, or harissa transforms a plain dish into something delicious.
Great options to keep in the cupboard or fridge:
– Green or red pesto
– Thai curry paste
– Rose harissa
– Miso
– Gochujang
One jar can last weeks and save dinner more times than we can count.
5. Frozen Veg
Frozen veg is just as good as fresh—and sometimes better.
It’s chopped, prepped, and ready to go.
Keep 2–3 from this list stocked:
– Peppers
– Spinach
– Green beans
– Peas
– Cabbage
– Broccoli
They cook fast and add fibre, crunch, and colour to any meal.
6. Frozen Protein
No fridge? No problem. You can cook salmon and chicken thighs straight from the freezer—especially in an air fryer.
Keep a stash of:
– Skin-on chicken thighs
– Salmon fillets
– Frozen prawns
These proteins cook quickly and give any meal a solid base.
7. Spice Mixes
You don’t need a full spice rack—just a few blends you actually like.
We recommend:
– Tandoori
– Shawarma
– Fajita
– Herby mixes like tarragon or Italian seasoning
Just sprinkle and cook, no measuring, no stress.
8. Freezer Bread
Sourdough freezes beautifully.
Keep pre-sliced sourdough or baguettes in the freezer and use slices straight from frozen.
Perfect for:
– Toast
– Sandwiches
– Croutons
– Dipping into stews or soups
It lasts for ages and saves so many sad sandwich situations.
9. Ferments
Fermented foods are brilliant for flavour and your brain.
They add depth, salt, and tang, and they’re gut-friendly, too. Many contain lactobacillus, which has been linked to improved ADHD symptoms.
Great pantry-friendly options:
– Kimchi
– Sauerkraut
– Olives
– Pickles
– Capers
– Miso paste
Snack on them, stir them into sauces, or use them to cut through richness.
Why the ADHD Pantry Works
The ADHD Pantry isn’t just a backup plan, it’s a system that works with your brain, not against it.
It means:
– No guilt about wasting food
– No pressure to meal plan
– No need for a full fridge to eat well
With these nine staples, you can always make something nourishing, satisfying, and full of flavour, even when the fridge is bare and the day’s been a disaster.