How Can Individuals with Autism Develop Cooking and Meal Planning Skills? 

Cooking and meal planning are key skills for independent living. However, many individuals with autism, sensory sensitivities, executive functioning challenges, and unpredictable schedules can make these tasks seem overwhelming. The good news is that with the right tools and strategies, cooking and meal planning can become manageable, enjoyable skills. 

Here are some practical tips to help develop these essential skills. 

1. Start Simple and Build Gradually 

Begin with basic, easy-to-follow recipes. Start with a few simple meals that you enjoy, such as pasta dishes, sandwiches, or one-pot meals. 

Here’s how to begin: 

• Choose easy recipes with a limited number of ingredients. 

• Break the recipe down into small, manageable steps. 

• Use visual guides or video tutorials to show how each step is completed. 

National Autistic Society recommends starting with recipes that require minimal preparation and cooking time, gradually increasing complexity as confidence grows. 

2. Use Visual Schedules or Step-by-Step Instructions 

Many autistic individuals benefit from visual aids that break tasks into clear, actionable steps. For meal planning and cooking: 

• Write down the steps of the recipe on paper or use apps like Trello or Google. Keep a to-do list of ingredients and tasks. 

• Use pictures for each step or meal component. This can be especially helpful for people who are more visually oriented. 

ACAS also suggests breaking down each cooking task into smaller tasks, such as chopping, stirring, or setting timers, to make the process feel less overwhelming. 

3. Incorporate Sensory Sensitivity Management 

Many autistic individuals experience sensory sensitivities that can make cooking challenging, especially with strong smells, textures, or sounds. To manage sensory overload: 

• Choose simple ingredients that don’t trigger sensitivities (e.g., avoid spicy or strong-smelling foods). 

• Use noise-cancelling headphones or earplugs if the sounds of kitchen appliances (e.g., blenders or timers) are overwhelming. 

• Open windows or use fans to reduce the intensity of strong cooking smells. 

The NHS England suggest creating a calm cooking environment, using items like aprons or utensils that are comfortable to handle, and adjusting the space to reduce sensory overload. 

4. Plan Meals in Advance 

Meal planning helps reduce stress and makes cooking more manageable. When planning meals: 

• Choose simple recipes for each day or week. 

• Plan meals that share common ingredients, so there’s less waste and more efficient cooking. 

• Create a weekly shopping list that includes everything needed for the planned meals. 

Autistica recommends preparing meals ahead of time for the week, using easy-to-store items like pre-chopped vegetables, frozen ingredients, or pre-packaged meals to reduce preparation time. 

5. Use Cooking Aids and Tools 

The right cooking tools can make cooking much easier. Some adaptive tools to consider include: 

• Measuring cups and spoons with clear, large numbers. 

• Slow cookers or instant pots to prepare meals with minimal effort. 

• Pre-chopped vegetables or meal kits for more complex dishes. 

6. Establish a Routine 

Routines are incredibly important for autistic individuals, as they provide structure and predictability. Make meal planning and cooking a regular part of your routine. 

• Set a fixed time each week for meal planning and grocery shopping. 

• Incorporate regular cooking sessions into your routine, starting with easier meals and gradually progressing to more complex dishes. 

Having a set routine makes meal preparation less stressful, as it becomes part of your weekly schedule. ACAS suggests that consistency in routines can help reduce anxiety about new tasks. 

7. Get Support and Share Tasks 

If cooking feels overwhelming at first, seek support from trusted friends or family members. You could: 

• Cook together to learn new skills. 

• Ask for guidance on safe kitchen practices or difficult tasks, such as chopping vegetables or using the stove. 

Over time, you can begin to take more responsibility for cooking independently, and the support of others can help you build confidence. National Autistic Society encourages creating a support network of people who can assist and guide you as you develop your skills. 

By using these tools, cooking can be more straightforward and less overwhelming. Autism Detect also recommends using simplified kitchen tools, such as electric knives, to reduce the difficulty of chopping or handling utensils.