Neurodivergent Lunch and Dinner Ideas

Feeling stuck when it comes to preparing lunch or dinner for yourself or your autistic child? You’re not alone! Whether you're navigating food allergies, sensory challenges, picky eating, or simply looking to improve digestion, this post offers 10 easy and delicious meal ideas specifically designed for autism and ADHD.

Why is it important for autistic and ADHD people to eat balanced meals?

We often hear about the importance of balanced meals, but when it comes to neurodivergent individuals, it’s even more crucial. What we eat directly impacts our nervous system, mood, focus, and overall energy levels. Consistent and balanced meals can help support these areas, which are often challenging for autistic and ADHD individuals.

Why can mealtimes be difficult for autistic and ADHD people?

It’s one thing to know that balanced meals are important, but actually preparing and eating them is a different story! Several factors can make lunch and dinner challenging, such as:

• Struggling to recognize hunger cues or forgetting to eat until it's too late
• Executive functioning difficulties that make planning and cooking meals feel overwhelming
• Sensory sensitivities leading to what others might see as "picky" eating
• Anxiety around food-related consequences like digestive discomfort
• Eating disorders that can cause avoidance or procrastination of meals

No matter the obstacles, it’s entirely possible to find meal ideas that work for you. The recipes below are designed to make lunchtime and dinnertime easier and more enjoyable for neurodivergent folx, helping you or your loved one achieve a healthier, happier life. If you want even more healthy meal ideas for autism and ADHD, my cookbook Nourishing Neurodiversity contains over 50 plant-based recipes! In it, you'll also find tips on how to support mental health, gut health, and improve executive functioning.

10 healthy autism lunch & dinner ideas 

1. Sandwich or Toast

A classic for a reason! While bread has been demonized in our diet-culture-infested society, there's a reason some of the healthiest countries eat bread daily: it's an excellent source of carbohydrates, one of our body's main fuel sources! In fact, the human brain depends on glucose for fuel, making adequate carbohydrate intake exponentially essential for neurodivergent people. You can go sweet or savory, whatever floats your boat!

Some of my favorite sweet sandwich combos:

• Peanut butter and banana
• Butter and hagelslag (Dutch chocolate sprinkles)
• Butter and jam
• Nutella or biscoff
• Yogurt, homemade chia jam, and nut butter drizzle

Some of my favorite savory sandwich combos:

• Butter, deli meat (or plant-based alternative), cheese, lettuce, and tomato
• Tomato beans on toast (with cheese if I want it)
• Omelette or tofu scramble with spinach and mushrooms on toast
• Veggie burger with cheese, lettuce, and tomato between two slices of bread
• Grilled cheese with tomato soup

2. Wraps, Burritos, and Tacos

Do you love Mexican food as much as I do? Well then I'm sure we both think the same about burritos and tacos 😝 Although the generic term "wraps" encompasses endless possibilities for customization as well! Because you can infinitely customize your tortilla choice as well as fillings to meet your sensory preferences, wraps, burritos, and tacos are an ideal meal idea for picky eaters or those with sensory sensitivities. Some of my favorite ways to fill a tortilla:

• Rice, beans, and salsa
• Turkey and cheese (optional veggies like lettuce and tomato)
• Peanut butter and jelly (for a tortilla spin on a PB&J sandwich!)
• Scrambled eggs and cheese (optional veggies like peppers and mushrooms)
• Falafel, veggies, and hummus

3. Soups and Stews

Warm, comforting, and packed with nutrients, soups and stews are a great way to incorporate a variety of vegetables and proteins into your diet. They’re also incredibly adaptable, allowing you to tailor the consistency and ingredients to suit your preferences. Whether you prefer a smooth, creamy texture or a hearty, chunky stew, there’s something soothing about a bowl of goodness that nourishes both the body and the mind. My cookbook Nourishing Neurodiversity contains loads of autism-friendly and ADHD-friendly recipes including:

• High Protein Lentil Soup
• African-inspired Veggie Stew
• Easy Vegan Chili
• Savory Steel-Cut Oatmeal
• White Bean Shakshuka

4. Salads and Nourish Bowls

Salads and nourish bowls are fantastic for combining a variety of flavors, textures, and nutrients in one bowl. With a base of greens, grains, and/or legumes, you can add your favorite toppings, proteins, and dressings for a satisfying meal. These are especially great for those who enjoy a mix of crunchy, soft, and creamy elements, making each bite a sensory delight! I love to pick a "theme" for my bowls and then build off that. For example:

1. Mediterranean: Greens, quinoa, chickpeas, chicken or falafel, lemon tahini dressing from my cookbook
2. Thai: Carrots, cabbage, broccoli, and/or peppers, rice or noodles, edamame, tofu or fish, peanut dressing
3. Mexican: Romaine, tomatoes, white or brown rice, black beans, (plant-based) mince with taco or burrito seasoning, cheese, guacamole, and sour cream

5. Pasta

Pasta is a go-to comfort food that can be tailored to fit almost any dietary need. Whether you prefer a simple marinara, a creamy alfredo, or a veggie-packed primavera, pasta dishes are quick and easy to prepare. Plus, they’re a great way to get a balanced meal with carbs, protein, and veggies all in one dish–perfect for busy days when you need something both comforting and nourishing. Here are some pasta combos that you may want to try:

• Pasta with pesto, broccoli, and chicken (or tofu)
• Pasta with alfredo sauce (heat cheese and cream, the whisk together for a super easy 2-ingredient alfredo sauce!). Pair with veggies and protein if you like.
• Pasta with marinara sauce and (plant-based) mince. Top with parmesan cheese and pair with salad if you want!

6. Pizza and Flatbreads

Who doesn’t love pizza? One of my favorite ways to make pizza really quick and easy is by using bagels, English muffins, or pre-made flatbreads as the base. Simply top with your favorite (tomato) sauce, cheese, protein and veggies of choice, and pop in the toaster oven or airfryer for a few minutes until the base is slightly crisp and the cheese is melted! My cookbook Nourishing Neurodiversity explains how to make Pizza Bagels with just 3 ingredients! Some of my favorite additional toppings besides tomato sauce and cheese include:

• Peppers and mushrooms
• Vegan bacon
• Shredded chicken

7. Curries

Curries are a fantastic way to incorporate a variety of spices, which can have mood-boosting and anti-inflammatory benefits. For example, did you know that turmeric can help ease joint pain and reduce inflammation! More tips like these can be found in my cookbook Nourishing Neurodiversity :) Whether you opt for a mild coconut curry or a spicier tikka masala, curries can be loaded with vegetables, legumes, and proteins, making them a nutrient-dense meal. Plus, they’re easily adaptable for different dietary preferences, so you can enjoy a new flavor combination every time! Some of my favorite curry recipes:

• Spiced Chickpea Pumpkin Curry (from my cookbook)
• 10-minute Tofu Curry (from my cookbook)
• Thai Peanut Curry
• Chicken, Chickpea, or Tofu Tikka Masala
• Sweet Potato Curry

8. Oven Bakes

Oven bakes (including lasagna, quiche, and sheet-pan dinners) are perfect for meal prep and batch cooking. These dishes typically involve layering or mixing ingredients in one dish and letting the oven do the work—ideal for those who prefer minimal hands-on time. The result is a comforting, hearty meal that’s easy to portion out for leftovers, making it a time-saver during busy weeks. My cookbook Nourishing Neurodiversity contains a recipe for pumpkin lasagna, that teaches you how to make homemade vegan ricotta and uses sliced pumpkin as a gluten-free alternative to lasagna sheets!

9. Burgers and Hot Dogs

Burgers and hot dogs are classic comfort foods that can be as simple or as gourmet as you like. Opt for good quality meat or plant-based patties when making your burger, and there are pretty awesome vegetarian and vegan "hot dogs" out there nowadays! With endless topping options, you can create a meal that’s both satisfying and customizable, perfect for accommodating different tastes and dietary needs.

10. Breakfast for Dinner

Who says breakfast is only for the morning? Breakfast for dinner is a fun and comforting option that can include anything from scrambled eggs and toast to pancakes and smoothies. It’s a great way to enjoy familiar, easy-to-prepare foods that can be packed with protein, fiber, and healthy fats, helping to keep energy levels steady throughout the evening. Check out my Neurodivergent Breakfast Ideas post for 10 easy recipes that are autism and ADHD friendly!