The Low-Energy Meal Menu 🔋 Fillable ADHD & Chronic Fatigue Meal Planner | Tap, Type & Tick | Digital PDF

Too tired to think about food? You don't need a fancy meal plan. You need meals that match your battery. 🔋

The Low-Energy Meal Menu sorts easy meals by how much energy they take, so on hard days you're never more than 5 minutes from something to eat. And it lives on your phone, so your plan and shopping list are always with you.

Check your battery, then pick from your column:

✨ Low (0–5 min): beans with melted cheese, crackers and cheese, a freezer meal you made earlier

✨ Steady (15 min): cheese toasties, pesto pasta, egg fried rice

✨ Full (batch cook): chilli, soup and curry, made double and frozen in portions

✔️ Everything is tappable:

• Tap to tick your Rescue Shelf staples and shopping list

• Tap a dot for every frozen portion, so you always know what's in the freezer

• Tap each day's battery, then type your meals to match

• Type your own go-to rescue meals

• Clickable links to more HALE tools

📄 6 pages inside:

• Start Here: how it works, plus no-shame tips

• The Meal Menu: 36 easy meals and snacks, sorted by energy

• Batch & Freeze: 5 simple steps and a freezer log

• The Rescue Shelf: staples checklist that doubles as your shopping list

• Battery Meal Plan: plan each day around the energy you'll actually have

• Thank You page

💛 No calorie counting, no rules, no judgement. Fed is the goal.

💡 Save a blank copy first, then start fresh any time.

⚠️ Open in the free Adobe Acrobat Reader app (iPhone, Android, iPad or computer). Some built-in phone PDF viewers only let you view the file, not fill it in.

Designed with ADHD brains, chronic fatigue and low-energy days in mind.

Instant digital download. No physical item will be sent. For personal use only. Not medical or nutritional advice.

Beans and cheese count. 🌿