It can be tricky to figure out how to stay energized, focused, and full throughout the day when you have ADHD. This challenge is where a diet high in protein steps in to save the day. Protein isn’t just great for keeping hunger at bay—it can also help stabilize your energy levels and support better concentration. These protein-rich foods will help you stay full longer so you can focus on the day’s checklist.

Eggs

Eggs are a total MVP when it comes to protein-rich foods. They’re versatile, quick to whip up, and loaded with essential nutrients like choline, which plays a role in brain health—something to get excited about, especially if you’re looking for a little mental boost. Plus, you’ll feel satisfied after breakfast with around six grams of protein per egg. Whether you fry, scramble, or boil them to toss in a salad, eggs are always a win.

Greek Yogurt

Greek yogurt might become your new best friend for something creamy, tangy, and power-packed. Unlike regular yogurt, this one doubles down on protein while being rich in probiotics that keep your gut healthy. A typical serving gives you around 10 to 20 grams of protein, which makes it a great snack or breakfast option. Pair it with some berries or a drizzle of honey, and you’ve got a nutritious, ADHD-friendly pick-me-up.

Chicken Breast

Chicken breast is a lean and satisfying protein source that’s hard to beat. A three-ounce serving delivers about 26 grams of protein, and because it’s so versatile, you can easily fit it into your meals. Try it grilled with a side of veggies, shredded for tacos, or roasted for a dinner that keeps you energized. It’s the kind of clean, lean protein your body—and mind—will thank you for.

Lentils

If you’re all about plant-based options, lentils are a total game-changer. These little legumes contain a good amount of protein (about 18 grams per cooked cup) and full of dietary fiber. Fiber helps keep your digestion steady and adds to that satisfying full feeling. Cook up a batch for soups, stir them into a salad, or even make a hearty lentil curry to tackle your protein needs while keeping things flavorful.

Almonds

Snacking just got an upgrade. Almonds pack a punch of healthy fats and about six grams of protein in a small handful (roughly 23 almonds). They’re super handy to keep in your bag for quick energy when you’re on the go. The combination of protein and fats curbs hunger and can also help improve focus—ideal for tackling tasks without constantly feeling snacky.

Eating foods high in protein doesn’t just curb hunger; it lays the foundation for balanced energy and mental clarity throughout the day. Eating a high-protein diet benefits your daily routine and can make a real difference—you might even notice you can focus a little more and snack a little less. Start today by adding one of these protein-packed foods to your next meal or snack, and see how it shifts how you feel. You’ve got this!