The AuDHD Cooking & Meal Planning Workbook: Your Personal Sensory Texture Map and Low-Spoon Meal Matrix for Autistic + ADHD Adults

Product Description

Forgot to eat again? Bought groceries that rotted before you could face the kitchen? Stuck on the same six meals because deciding feels impossible?If you're an autistic + ADHD adult, food is rarely only about food. It's sensory load, executive function chains breaking, interoception that won't tell you when you're hungry, and decision fatigue stacked on a brain that already worked overtime today. Most cookbooks assume you can chop, stand, focus for forty minutes, and pick a recipe. This workbook starts where you actually are.The AuDHD Cooking & Meal Planning Workbook is not another cookbook. It's a fillable system you build once and reuse forever — your personal sensory texture map paired with a low-spoon meal matrix that knows what your nervous system can tolerate today.What's inside:Your Sensory Texture Map — mark 60+ textures Y / N / depends once (about 25 minutes). The map becomes your lookup key for every meal decision after.The 5-Spoon Meal Matrix — meals sorted by spoon-energy from Crisis (cereal-and-cold-cuts level) through Low, Medium, and High (real-cooking-day). Every meal annotated with sensory profile so you cross-reference your map without thinking.The Same-6-Meals Worksheet — explicit permission to eat the same six meals on rotation, with space to name yours.Forgot-to-Eat Recovery — re-entry foods for when your body has gone past hungry into "won't tolerate anything."Grocery Without Overwhelm — the recurring 15-item list, a sensory-safe store map, and a "what's already in my kitchen" tracker.40 Daily Quick-Logs + 12 Weekly Check-Ins — track which mapped meals are working. Skip pages without catching up.What makes this different: Every other AuDHD cookbook is a book of recipes that assumes you can match a recipe to your sensory state and your spoon level on your own. This workbook does the matching for you. You map your textures once. The 5-Spoon Meal Matrix references your map automatically — every meal flagged for the textures you marked safe. You stop deciding. You start eating.This workbook is morally neutral about food. No good-food / bad-food framing. No willpower talk. No Instagram-worthy plates. A bowl of cereal counts. Microwave dinner counts. Same lunch for three weeks counts.This workbook is NOT for:Readers wanting a traditional cookbook with photographed recipes — try Phoebe Jordan's Spoons or Crawford's AuDHD Cookbook.Readers looking for diet protocols (keto, paleo, gluten-free frameworks) — this is sensory-and-spoon-based, not diet-based.Readers wanting an app to auto-generate weekly plans — this is a paper workbook you fill in by hand.Book #1 in the AuDHD Life Skills series.178 pages · 7×10 inch workbook · cream paper for sensory-easier reading.