ADHD-Friendly Meal Planner: 3 Dinners a Week (Letter + A4)

Plan 3 real dinners, pick the rest from 60 low-effort meals. An undated, ink-saving meal planner with 60 meals already written, a 12-week tap-to-jump file and 60 cut-out meal cards.

From Three Things Planners, the planner imprint of Hustle Studio. New shop, no reviews yet.

$5.00 USD, one-time payment, instant download. No subscription.

Satisfaction guarantee: if it doesn't help you plan dinner, you get your money back. 14-day full refund, no questions asked.

🔒 Secure checkout: Waffo Pancake is our merchant of record. It takes the payment (major cards accepted), handles tax and sends your receipt; we never see your card details.

Why it's different

• Only 3 dinners to plan. The Weekly Plan page has exactly three dinner boxes: Meal, Night (M T W T F S S), 3 "Shop for" lines, a First step line and a done box. Other nights get 4 easy lines and an "If I only cook one" backup.
• 60 low-effort meals, already written. Five Meal Library pages with 12 meals each: No-Cook, 10-Minute, One-Pan & Sheet-Pan, Freezer & Pantry Backup and Snack-Plate Dinners. Every meal lists 6 common ingredients or fewer.
• 60 cut-out meal cards. The same 60 meals in the same order, 10 cards per page with dashed cut lines. Drop them in a jar and pull one when you can't decide.
• 12 weeks, ready on your iPad. A separate 25-page file: a Week Index with Plan and Groceries links for Week 1–12, and an Index link on every page. No duplicating pages in GoodNotes or Notability.
• Grocery list by store section. 8 sections with 6 lines each, so you walk each aisle once. Black lines plus one light gray on white; US Letter and A4 each laid out for their own paper.

Look inside: real pages

Every image below is rendered from the real PDF pages. No buyer photos or reviews yet: the shop is new, and we won't invent any. The free sample lets you print three real pages before you pay.

Flip through the free sample (3 real pages)

The actual free-sample PDF. If it doesn't show on your device, download the free sample here.

Watch the links work (19-second screen recording)

The real pages in a phone-size browser viewer: Week Index → Week 1 plan → Index → Week 1 groceries, then Contents → Weekly Plan → Contents → Meal Library: 10-Minute. It is not recorded inside GoodNotes itself.

What it is

"What's for dinner?" can be the hardest question of the day. This planner gives you a smaller one: plan three real dinners a week, and on every other night pick something that's already written down. No 21-meal plan, and no guilt about easy nights.

The Meal Library has 60 low-effort meals in plain English, 12 per page, each with 6 common ingredients or fewer and a time tag ("0 min cook", "~10 min", "~25 min, 1 pan", "from the freezer or cupboard", "assemble, no cook"). Tick the ones you liked and move them to My Safe Meals. Short on ideas? The Meal Builder lists 8 proteins, 8 carbs, 8 veg/fruit and 8 flavors: pick 1 from each.

Around that core, one job per page: Staples Restock Checklist (40 basics), Fridge, Freezer & Pantry Inventory, Eat-First List, Low-Energy Day Food, Breakfast & Lunch Defaults, One-Hour Batch Prep, Takeout Plan, Food Budget Tracker, 4-Week Dinner Rotation, Kitchen Dopamine Menu, Kitchen Reset: 3 Tasks, My Recipe, Who Eats What (up to 4 people), Weekly Food Review, a Restart Page and lined Notes.

On an iPad: import the planner into GoodNotes or Notability and tap any line on the Contents page to jump; every page has a Contents link at the bottom (52 internal links per planner file). The 12-week file has a tappable Week Index (48 internal links per file).

On paper: print at 100%. The left margin is about 20 mm wide for a hole punch. Print the meal cards on thicker paper and cut on the dashed lines.

Check labels for allergies; this is a planning tool, not nutrition advice. ADHD-friendly by design, and not medical advice.

What you get (exact file list)

One ZIP download, ADHD-Meal-Planner_All-Files.zip, with 7 PDFs. Each file is also listed for direct download after payment.

  ADHD-Meal-Planner_Letter.pdf       28 pages, US Letter 8.5 × 11 in
  ADHD-Meal-Planner_A4.pdf           28 pages, A4 210 × 297 mm
  3-Dinners_12-Weeks_Letter.pdf      25 pages: Week Index + Week 1–12
  3-Dinners_12-Weeks_A4.pdf          25 pages: Week Index + Week 1–12
  Meal-Cards_Letter.pdf              6 pages: 60 meal cards
  Meal-Cards_A4.pdf                  6 pages: 60 meal cards
  README.pdf                         2 pages: print settings, iPad import, license

The 28 planner pages: 1 Cover · 2 Contents · 3 How to use · 4 My Safe Meals · 5 Meal Library: No-Cook · 6 Meal Library: 10-Minute · 7 Meal Library: One-Pan & Sheet-Pan · 8 Meal Library: Freezer & Pantry Backup · 9 Meal Library: Snack-Plate Dinners · 10 Meal Builder · 11 Weekly Plan: 3 Dinners · 12 Grocery List by Store Section · 13 Staples Restock Checklist · 14 Fridge, Freezer & Pantry Inventory · 15 Eat-First List · 16 Low-Energy Day Food · 17 Breakfast & Lunch Defaults · 18 One-Hour Batch Prep · 19 Takeout Plan · 20 Food Budget Tracker · 21 4-Week Dinner Rotation · 22 Kitchen Dopamine Menu · 23 Kitchen Reset: 3 Tasks · 24 My Recipe · 25 Who Eats What · 26 Weekly Food Review · 27 Restart Page · 28 Notes

Who it's for

• Anyone who wants an ADHD-friendly way to plan food, or who freezes at "what's for dinner?"
• People living alone who end up ordering takeout because nothing is planned
• Parents who need a safe-foods list for each person and a grocery list sorted by aisle
• Students and young adults on a budget who want a takeout plan, a food budget and an eat-first list
• iPad users on GoodNotes or Notability who want 12 ready-made weeks without duplicating pages

Who it's not for

• Anyone who wants a full 7-day, 21-meal plan or detailed recipes with photos
• Anyone looking for a medical or professional food plan (this is a planning tool, not nutrition advice)
• Anyone who wants a dated calendar with every day printed
• Anyone who wants colorful, decorated pages (these are black & white on purpose)

FAQ

Is this a physical product?
No. It's an instant digital download: 7 PDFs in one ZIP. Print at home or use them in a note-taking app.

Which size should I print?
US Letter in the US and Canada, A4 in the UK, Australia, Europe and elsewhere. Both are included and each is laid out for its own paper. Print at "Actual size / 100%".

Do the links work in GoodNotes and Notability?
Yes, they are standard PDF internal links: tap a line on Contents (planner) or Plan / Groceries on the Week Index (12-week file), and tap Contents or Index at the bottom of a page to go back. In GoodNotes, links respond in read-only mode.

Are the meals right for my allergies or eating plan?
The 60 meals are everyday ideas with common ingredients, not tailored to any allergy or eating plan. Check labels for allergies and swap anything you can't eat. This is a planning tool, not nutrition advice.

What if it doesn't work for me?
Email chenphien@gmail.com within 14 days of purchase for a full refund, no questions asked. We're a new shop with no reviews yet, which is why there's a free 3-page sample to try first.

Pages 23 and 28 print web addresses of two other Three Things Planners products. They are separate and optional; this meal planner is complete without them.

$5.00 USD, one-time payment, instant download

🔒 Secure checkout by Waffo Pancake, our merchant of record: it handles payment and tax, and we never see your card details. Satisfaction guarantee: if it doesn't help you plan dinner, you get your money back. 14-day refund, no questions asked: email chenphien@gmail.com, refunded to your original payment method.