Ever find yourself staring at a pile of ingredients, fully intending to meal prep—but somehow, an hour later, you’re scrolling on your phone or doing anything but cooking? If you have ADHD, executive dysfunction, or just struggle with motivation, you’re not alone.
As a Registered Dietitian specializing in PCOS and having PCOS myself, I can’t stress enough the importance of meal planning and prep.
But meal planning and meal prep is a health behavior and changing behaviors is difficult.
Meal prep requires planning, focus, and follow-through—all things that can feel extra hard when your brain is wired for distraction or overwhelm. That’s where body doubling comes in.
Body doubling is a simple but powerful technique where you work alongside another person—either in-person or virtually—to stay focused and on task.
While it’s commonly used for productivity, studying, or cleaning, it’s also a game-changer for meal prep. Let’s dive into why it works and how you can use it to make meal prep easier, more enjoyable, and (finally!) consistent.
Key Takeaways
✅ Body doubling is a powerful strategy for making meal prep easier and more consistent.
✅ You can do it in-person or virtually—whichever works best for you.
✅ Adding structure, fun, and accountability can turn meal prep from a dreaded task into an enjoyable habit.
What is Body Doubling?
Body doubling is a focus-boosting technique often used by people with ADHD. The idea is simple: when you do a task alongside someone else, you’re more likely to stay engaged and follow through.
This can be done in a few different ways:
✔️ In-person: Cooking with a friend, partner, or roommate.
✔️Virtual: Joining a FaceTime or Zoom call while prepping your meals.
✔️Coworking-style: Participating in an online accountability group or community meal prep session.
Having another person present (even if they’re not helping you cook!) creates external accountability, making it easier to focus and complete the task.
Why Does Body Doubling Work for Meal Prep?
Many people with ADHD struggle with task initiation, meaning getting started is often the hardest part. Body doubling provides the structure and motivation needed to break through that initial resistance and actually get cooking.
Here’s why it works so well for meal prep:
1. It Boosts Accountability
When someone else is expecting you to meal prep—even if they’re just there for moral support—you’re way more likely to follow through.
💡 Think of it like a gym buddy, but for your kitchen.
2. It Reduces Overwhelm
Meal prep can feel like a big, exhausting task, especially if you’re making multiple meals at once. Cooking with a body double breaks the process into manageable steps and makes it feel more doable.
3. It Increases Motivation & Dopamine Levels
ADHD brains thrive on dopamine, the neurotransmitter linked to motivation and focus. Social interaction naturally boosts dopamine, which helps you stay engaged and interested in what you’re doing.
4. It Creates a Positive Association with Cooking
When meal prep feels like a chore, it’s easy to avoid it. But turning it into a social or interactive activity helps reframe it as something fun, making you more likely to do it consistently.
5. It Encourages Consistency
The hardest part of meal prep isn’t doing it once—it’s making it a habit. Having a regular meal prep partner (in-person or virtual) creates routine and structure, making it easier to stick with long-term.
How to Use Body Doubling for Meal Prep
Now that you know the benefits, let’s talk about how to actually make it happen.
1. Find a Body Double
Your meal prep body double doesn’t have to cook with you—they just need to be present while you do it. Here are some ideas:
👩🍳 Friends or Family: Ask a friend to meal prep alongside you—either in person or virtually.
📱 Accountability Partners: Connect with someone else who struggles with meal prep and schedule weekly check-ins.
💻 Online Communities: Join a virtual coworking session like the weekly meal prep session in the PCOS Meal Prep Membership for people with ADHD or meal prep challenges.
2. Choose Your Format
Decide how you want to structure your meal prep session:
🏡 In-Person: Invite a friend over, even if they’re just hanging out while you cook.
📞 Virtual Call: Set up a FaceTime or Zoom call and cook “together” from different locations.
👥 Group Support: Join or create a weekly meal prep accountability group in a Facebook group, Discord server, or WhatsApp chat.
3. Set Yourself Up for Success
A little planning goes a long way. Before your meal prep session:
✅ Pick a realistic goal—don’t overcommit to making 10 meals in one go!
✅ Create a simple plan (e.g., chop all veggies first, then cook proteins, then portion meals).
✅ Keep low-energy options on hand, like sheet pan meals, pre-marinated proteins, or batch-cooked grains.
4. Make It Fun!
Meal prep doesn’t have to feel like a chore. Here’s how to make it enjoyable:
🎶 Play music, a podcast, or an audiobook.
🥦 Challenge each other (“Who can chop veggies the fastest?”).
☕ Reward yourself after with something cozy—like a cup of tea and a Netflix episode.
Real-Life Example: Body Doubling in Action
Meet Sarah—a busy woman managing PCOS and struggling to stay consistent with meal prep.
She knew meal prep would help her balance blood sugar and support her energy levels, but she always got distracted or overwhelmed.
Then, she started weekly virtual meal prep calls with the PCOS Meal Prep Membership—she got to join a supportive community of individuals with PCOS that just “get it”.
Now? Meal prep feels less stressful, more enjoyable, and actually gets done every week.
Try It for Yourself!
👩🍳 Have you tried body doubling for meal prep? Let me know in the comments!
✨ Need structured support? Join my PCOS Meal Prep Membership, where I provide meal plans, recipes, and accountability to make meal prep stress-free!
Or join me for my Free Virtual Monthly Cooking Demos.
Final Thoughts
If you’ve ever struggled with meal prep due to ADHD, executive dysfunction, or just plain lack of motivation, body doubling could be the secret to finally making it work.
Try it out, experiment with different formats, and see what works best for you. You might be surprised at how much easier (and more fun!) meal prep becomes. Would love to hear—who’s going to be your first meal prep body double? Drop a comment below! ⬇️
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Meggie Connelly MS, RD, LDN is a Registered Dietitian Nutritionist, PCOS Advocate and Culinary Nutritionist who helps individuals with PCOS and chronic dieters go from confused, frustrated and exhausted to confident and balanced.
