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ADHD High-Protein Snacks Cheat Sheet

Overview

Protein is essential for brain function and focus, making it a key nutrient for individuals with ADHD. High-protein snacks help stabilize blood sugar, sustain energy, and support neurotransmitter production.

Best ADHD-Friendly High-Protein Snack Ingredients

*1. Lean Protein Sources*

  • Helps: Supports dopamine production for better focus.
  • Examples: Chicken, turkey, tuna, salmon, eggs.

*2. Nuts & Seeds*

  • Helps: Provides healthy fats and protein for sustained energy.
  • Examples: Almonds, walnuts, sunflower seeds, chia seeds.

*3. Dairy & Plant-Based Alternatives*

  • Helps: Offers protein and calcium for brain health.
  • Examples: Greek yogurt, cottage cheese, soy yogurt, tofu.

*4. Legumes & Beans*

  • Helps: High in fiber and protein for steady energy.
  • Examples: Hummus, lentils, chickpeas, black beans.

*5. Protein-Rich Whole Grains*

  • Helps: Provides slow-digesting energy for focus.
  • Examples: Quinoa, oats, whole-grain crackers.

ADHD-Friendly High-Protein Snack Recipes

*1. Greek Yogurt & Nut Butter Bowl*

  • Ingredients: Greek yogurt, almond butter, chia seeds, honey.
  • Instructions: Mix ingredients and enjoy chilled.

*2. Tuna & Avocado Wraps*

  • Ingredients: Canned tuna, mashed avocado, whole-grain tortilla.
  • Instructions: Spread avocado, add tuna, roll up and slice.

*3. Roasted Chickpeas*

  • Ingredients: Chickpeas, olive oil, paprika, garlic powder.
  • Instructions: Toss chickpeas with seasoning, bake at 400°F for 25 minutes.

*4. Hard-Boiled Eggs & Hummus*

  • Ingredients: Hard-boiled eggs, hummus, black pepper.
  • Instructions: Slice eggs, dip in hummus, sprinkle with pepper.

Common Pitfalls & How to Avoid Them

  • Avoid High-Sugar Protein Bars – Can cause energy crashes.
  • Limit Processed Meats – Opt for lean, whole-food protein sources.
  • Stay Hydrated – Dehydration can lead to brain fog and fatigue.

Tools & Resources

  • ADHD Nutrition Guides – Learn more about brain-boosting foods.
  • Meal Planning Apps – Track snacks for better focus.
  • Mindful Eating Strategies – Pair nutrition with healthy habits.