Meal Planning & Cooking
Summary
Autistic adults 18+ guide: sensory-friendly meal planning, cooking, kitchen safety. Covers low-overwhelm recipes, predictable routines (2-3 meals, 1-2 snacks daily), budgeting ($60/week), safe food ID (5-10 items) to reduce decision fatigue and support stable energy, mood, independence.
Key Points
- Foundation: 2-3 meals, 1-2 snacks for blood sugar; 5-10 safe foods; basic tools; $60/week list shopping; date leftovers; frozen backups.
- Sensory: Texture (crunchy/soft), temp, smell (milder or windows open); divided plates; weekly pattern (pasta Mon); 2-3 breakfast repeats.
- Meal formula: Protein + carb + veg; pantry (beans, tuna, eggs, rice, frozen veg); one-pan (400°F, 20-30min).
- Scripts: 2 safe + 1 new/week; stick to list; step-by-step demo request; boundary setting; takeout for 2 meals.
- Escalate for: Allergic reaction (breathing, swelling - 911); eating causing pain/fatigue/dizziness (stop, MD); eating disorder; food-med interactions (cheese/MAOI, spinach/thinners).
This guide supports autistic young adults (18+) with sensory-friendly meal planning, grocery routines, simple cooking steps, and kitchen safety nationwide. It focuses on low-overwhelm recipes, predictable food routines, and practical budgeting strategies that reduce decision fatigue and support stable energy, mood, and independence.
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