Need food ideas: complicated by ADHD and T2 Diabetes

Hi ladies!

I just want to say how grateful I am for this community. I’ve learned so much just from reading through everyone’s questions and experiences. It’s been incredibly helpful, and I’m hoping I can get some guidance with an issue I’ve been struggling with for a while.

Like many with ADHD, my eating habits are heavily impacted. I have a few “safe” foods, but beyond that, I’m extremely picky when it comes to taste and texture. I didn’t grow up learning how to cook or explore different foods, so my diet has always been, well… trash.

I was diagnosed with type 2 diabetes over 10 years ago, and for most of that time, I didn’t manage it well. The steps felt overwhelming, especially staying consistent with medication and anything involving time in the kitchen like meal prepping or cooking. Because of that, I’ve relied on 4-5 fast food places for meals, as well as easy things like PB&J or deli meat sandwiches for lunch. Easy and predictable, but not very nutritious. There’s very little variety, and most foods just don’t feel palatable or texture-safe.

Recently I’ve been working closely with my doctor and have made some real progress. I’m now on a weekly injectable that doesn’t require multiple daily shots, and I use a glucose sensor to avoid constant finger pricks. My A1C has dropped significantly, and my doctor and I are both excited about that.

But my diet is still a huge struggle. The medication helps keep my glucose in range, but if I eat poorly, I deal with some pretty intense gastro side effects. My doctor has recommended eating smaller, more frequent snacks throughout the day instead of the typical 3 meals, with a focus on less processed foods.

Here’s the problem: I was never taught how to eat well, let alone cook a variety of healthy meals. Out of all daily chores or tasks I hate being in the kitchen the most. I feel completely lost when it comes to figuring out what to eat that’s both diabetes-friendly and ADHD-friendly. Honestly, it feels like climbing a mountain. But I know this is the next big step I need to take for my health.

So far I'm thinking:

*charcuterie foods. Like just eating some meats and cheeses or making myself adult launchables.

*Stuff to make low-carb wraps. I have access to a fridge and microwave at work so as long as the foods will keep for a few days at a time I can easily slap something together without having to cook it and this will usually be ADHD-friendly items.

*Maybe I should get an airfryer for the office. I think this might open up some options for me.

If anyone here has tips, simple snack or meal ideas, I would be so grateful.