Do you remember to Eat During the Summertime?

Gretchen Pound, PhD
Jun 20
3 min read

Summer often brings a change of pace: vacations, altered work routines, and outdoor activities. For individuals with ADHD, these shifts can throw off hard-won structure and routines, especially when it comes to eating and hydration. What we eat and drink during the summer months can have a significant impact on brain function, mood regulation, and the ability to stay focused.

My clients often say, “I only eat once a day, because I don’t remember to eat.” In this post, we’ll explore how hydration, protein intake, and seasonal habits affect those with ADHD—and how small nutritional strategies can support better focus and well-being all summer long.

Hydration: Essential, but Often Overlooked

Why it matters for ADHD: Even mild dehydration can worsen ADHD symptoms like brain fog, poor focus, and mood swings.

Summer challenge: Hot weather, hyperfocus, and social habits (like caffeine or alcohol) make it easy to forget to hydrate.

Quick tips:

Set drink reminders on your phone.
Use a big, visible water bottle.
Add low-sugar electrolytes on hot days.
Try flavored water or herbal iced tea if plain water is boring.

Focus Fuel: How to Get Protein on a Plant-Based Diet

🌿 Top Plant-Based Protein Sources for ADHD Brains

Here are some ADHD-friendly plant-based protein ideas that are easy to prepare, digest, and incorporate into everyday meals:

1. Lentils

Packed with protein, iron, and fiber, lentils are great in soups, salads, or veggie burgers. 1 cup cooked = ~18g protein

2. Chickpeas & Hummus

A great source of protein and complex carbs. Blend them into hummus or roast them for snacks. 1 cup cooked = ~15g protein

3. Quinoa

A complete protein (meaning it contains all 9 essential amino acids), quinoa is perfect for bowls, breakfasts, or as a rice substitute. 1 cup cooked = ~8g protein

4. Tofu & Tempeh

Soy-based proteins that are incredibly versatile—grill, sauté, or blend into smoothies or sauces. ½ cup tofu = ~10g protein ½ cup tempeh = ~15g protein

5. Nuts, Seeds, and Nut Butters

High in protein, omega-3s, and healthy fats to support brain health. Try almond butter on toast or sprinkle hemp seeds on oatmeal. 2 tbsp peanut butter = ~8g protein 3 tbsp hemp seeds = ~10g protein

6. Edamame

A fun, snackable option that’s high in protein and fiber. 1 cup cooked = ~17g protein

7. Protein Powders (Plant-Based)

If you’re on the go, a clean, unsweetened pea or brown rice protein powder can be blended into smoothies for a protein boost.

⏰ When to Eat Protein for ADHD Support

Start the day with protein: Many people with ADHD benefit from a high-protein breakfast (think tofu scramble, protein smoothie, or peanut butter oatmeal).
Space it out: Eating protein-rich meals and snacks every 3–4 hours helps avoid energy dips and supports neurotransmitter balance.
Pair protein with fiber & healthy fats: This combo supports blood sugar stability, reducing the spikes and crashes that can trigger mood swings or hyperactivity.

Helpful nutrition habits:

Eat regularly—set meal reminders if needed.
Pair protein, complex carbs, and healthy fats
Swap sugary snacks for fiber-rich fruits (berries or apples)
Add omega-3s (like walnuts or flaxseed) for brain support.

Small Shifts, Big Gains

You don’t need to overhaul your diet to feel better—you just need a few anchor habits. Adults with ADHD often benefit from structured flexibility: enough routine to support the brain, with enough freedom to stay engaged.

Start here:

Drink water before coffee.
Add protein to at least two meals a day.
Build in snack routines to avoid crashes.
Use visual cues (like a meal list or fridge post-it) to make food choices easier.

Final Thought

Your brain is working hard to manage energy, attention, and emotion. In the summer, your nutrition either works with it or against it. Choosing hydration and steady protein gives your ADHD brain the tools it needs to stay sharp and steady in the heat.

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