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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ADVICE

Schedule Lunch Like A Meeting

Do schedule lunch as a non-negotiable appointment on your calendar and honor it like a work meeting.
Use mechanical eating: set an external cue or alarm to eat even if you’re not hungry.

INSIGHT

Hyperfocus Blunts Hunger Signals

Hyperfocus and time blindness in ADHD blunt internal hunger cues and disrupt mealtimes.
Mechanical eating reduces decisions by making meals routine and predictable.

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.

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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 website

— Check out her meal subscription, the Pretty Plates Club

— Subscribe to her newsletter

— Claire’s walkout song

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