How to Remember to Eat Lunch: Squirrel’s Guide to Feeding Yourself with Registered Dietitian Claire Rifkin

Nov 20, 2025

Claire Rifkin, registered dietitian known for practical, ADHD-friendly meal planning, shares simple strategies to stop skipping lunch. She covers mechanical eating, scheduling lunch as nonnegotiable, macronutrients for brain fuel, sensory food aversions, quick three-minute snacks, and meal-planning hacks like anchor meals and visibility tricks.

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INSIGHT

Brain Needs Glucose To Function

The brain runs on glucose so missing meals makes thinking and decision-making harder.
Skipping lunch forces your brain to operate inefficiently, like a car running on empty.

ADVICE

Tune Into Hunger And Fullness Signals

Try mapping and naming the physical sensations of hunger and fullness to rebuild body cues.
Check in before grabbing a treat: wait 20 minutes and reassess true hunger.

ADVICE

Plan For Food Aversions

Do keep a list of 'safe' foods and easy backup options for when aversions strike.
Offer the accessible alternative so eating still happens even if the original meal feels off.

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Raise your hand if you've made it to 4 PM before realizing you forgot to eat. Now put your hand down and listen to this episode.

Today, I sit down with Claire Rifkin, registered dietitian and breakfast burrito devotee, to talk about something we're all guilty of: skipping meals and wondering why we're so tired all the time.

Claire breaks down the actual science behind feeding your ADHD brain and how to stop treating lunch like it's optional. We're talking mechanical eating, food aversions, texture issues, how to feed yourself (and your kids) without attaching morality to every single snack, and basically everything you wish someone had told you about food years ago.

TOPICS & TANGENTS

— What actually happens when you don't fuel your ADHD brain

— Why hyper-focus kills your hunger cues (and what to do about it)

— Protein, carbs, fats, and fiber, and what they actually do for you

— Why you crave a sweet treat after every meal

— Why your kid suddenly hates mac and cheese

POINT OF THE STORY

If you're not eating, you're literally asking your brain to work on empty, and then wondering why everything feels harder. Treat your meals like the non-negotiable appointments they are, and watch how much better you feel.

GIVEAWAY

Want a free one-on-one strategy session with me? Go to Spotify and comment on this podcast episode what you loved about the episode, and I’ll enter you to win!

Love you, mean it. 🖤

CLAIRE LINKS

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— Check out her meal subscription, the Pretty Plates Club

— Subscribe to her newsletter

— Claire’s walkout song

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