Downloadable Nutrition Tools, Guides, and Workbooks
Practical, non-diet nutrition resources for the days when feeding yourself feels harder than it “should.”
If more than one of these sounds like you, you’re not doing it wrong. Feeding yourself can be complicated, and different tools may support different moments.
Not sure where to start?
If feeding yourself feels overwhelming right now
Feeding yourself does not have to be perfect to count. This gentle daily planning sheet is designed to help make nourishment feel more doable on busy days, low-energy days, distracted days, or days when food just feels hard. Instead of pushing for ideal meals or rigid structure, it helps you work with the day you are actually having.
Inside, you’ll find space to check in with your energy, identify what kind of support would help, map out realistic food options, and create a low-pressure plan for getting fed. A full meal counts. A snack counts. Convenience foods count. Repeated foods count. Getting fed is still care.
Great for folks with ADHD, executive dysfunction, low appetite, decision fatigue, or anyone who needs a more compassionate approach to meal planning.
If you want easier meal and snack ideas
A gentle, practical guide for ADHD folks who want eating to feel more doable.
Lower Reach Foods for ADHD-Friendly Meals walks you through easy, lower effort carbohydrate, protein, fat, and fiber options that can help reduce decision fatigue and make meals feel more accessible. Inside, you’ll find supportive food ideas, simple ways to build a balanced plate, and reminders that convenience, repetition, and doing what works for your brain all count.
What’s Inside
Lower effort carbohydrate options
Lower effort protein options
Lower effort fat options
Lower effort fiber options
Simple balanced plate guidance
Easy ways to mix and match foods with less decision fatigue
Supportive reminders around convenience, flexibility, and doing what works for your brain
Who This Is For
People with ADHD who want eating to feel more doable
Folks who struggle with executive dysfunction or decision fatigue around meals
Anyone looking for gentle nutrition support without rigid rules
People who want practical ideas for building meals with lower effort foods
This guide can help you:
Spend less time staring into the fridge
Build meals when cooking feels impossible
Find protein, carbs, fats, and fiber without overthinking it
Create repeatable meals that still “count”
Feel less shame about convenience foods
Format
Digital download
If you’re curious why you crave certain foods
If you’ve ever found yourself reaching for something crunchy, sour, chewy, or intensely sweet and wondered why, this workbook is for you.
This downloadable guide helps you understand sensory seeking through a nervous system lens, especially for ADHD. Instead of framing food choices as a lack of control, we explore how your brain uses sensory input for regulation, focus, and comfort.
Inside, you’ll find a blend of education and reflection to help you better understand your patterns and build supportive, non-judgmental strategies around food.
What’s inside
A clear breakdown of sensory seeking and ADHD
Why certain textures and flavors feel regulating
Guided reflection prompts to identify your patterns
Sensory-based snack ideas (beyond just “eat healthier”)
Tools to build awareness without shame or restriction
Gentle, practical ways to support your nervous system
Who This is For
ADHDers who feel drawn to specific textures or flavors
People who feel “out of control” around certain foods
Anyone curious about the connection between food and regulation
This workbook can help you:
Understand why certain textures or flavors feel regulating
Notice patterns without judging yourself
Build snack options that actually meet your sensory needs
Reduce the “why am I like this?” spiral around food
Use sensory needs as information, not evidence of failure
Format
Instant digital download (PDF)
Designed for self-paced use
Printable or fillable digitally
Who These Resources Are For
These resources may be a good fit if you’re looking for support with things like:
feeding yourself more consistently
ADHD-friendly meal and snack ideas
sensory needs around food
feeling overwhelmed by nutrition information
building a gentler relationship with food
having practical tools you can use at your own pace
My approach
I create resources from a weight-inclusive, anti-diet perspective. That means you won’t find shame-based messaging, rigid food rules, or pressure to chase perfection here. Instead, these tools are designed to support curiosity, flexibility, and more sustainable ways of caring for yourself through food.
How it works
After purchase, you’ll receive access to your digital download. You can save it, print it, or use it digitally depending on the resource. Some people read through a guide all at once, while others come back to one page or worksheet at a time.
There’s no right way to use these tools. Start with what feels most helpful.
Still not sure what kind of support you need?
If you’re looking for general education and tools you can use on your own, these downloads may be a helpful place to start. If you’re looking for individualized support around eating disorder recovery, ADHD nutrition, PCOS, digestive symptoms, or your relationship with food, nutrition counseling may be a better fit.
In Good Company Nutrition Specialities
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Disordered Eating & Eating Disorder Recovery
Support for individuals navigating eating disorders or disordered eating patterns, without shame or rigid rules. We focus on nourishment, safety, and rebuilding trust with food and your body at a pace that feels sustainable and supportive.
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ADHD Nutrition
Nutrition support designed for ADHD brains. This work centers on reducing friction around eating, supporting energy and focus, and creating individual and flexible systems that work on both high-capacity and low-capacity days.
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PCOS Nutrition
Weight-inclusive, evidence-based nutrition support for PCOS that prioritizes hormone health, nourishment, and symptom support without restrictive diets. We focus on practical, compassionate strategies that honor your body and lived experience.