Best Protein Sources for ADHD Women: Stop Sugar Crashes & Feel Energized All Day

Ever hit 2 PM and feel exhausted, moody, or reaching for sugar and caffeine just to get through the day? You’re not alone.

ADHD brains struggle with energy dips, cravings, and mood swings, often leading to a cycle of grabbing quick fixes—chocolate, coffee, or processed snacks—only to crash again later and feel guilty for “giving in” to the craving.

But what if the real problem isn’t willpower… but missing nutrients and blood sugar balance?

Why ADHD Women Crave Sugar & Junk Food

Think of your energy levels like a rollercoaster. If your breakfast is mostly sugar (like toast, cereal, or just coffee), your blood sugar spikes quickly… and then drops hard. That’s when you suddenly feel tired, irritable, or desperate for a quick snack to “fix” it.

The good news? One simple fix—adding protein—helps keep your energy stable.

What’s Happening?

🥴 Blood sugar crashes = energy crashes. When your blood sugar spikes and drops, so does your focus, mood, and energy. It’s like running out of fuel mid-race.

🍪 Low protein intake = unstable blood sugar. Protein helps slow down digestion and keep blood sugar stable, so you don’t get those extreme highs and lows.

🧠 Protein is essential for brain chemicals that help you focus. Your body needs protein to make dopamine and serotonin, which keep you motivated, focused, and emotionally balanced.

👉 Example: Imagine eating a croissant and coffee for breakfast. You feel great for an hour… and then suddenly, you’re starving, irritable, and craving more sugary foods. But if you had eggs and Greek yogurt instead, your blood sugar stays stable, your cravings are lower, and you avoid the mid-morning crash.

How Protein Helps ADHD Women Stay Energized

Studies show that eating high-protein meals in the morning helps ADHD brains:

✅ Reduce sugar cravings and binge-eating urges.

✅ Keep energy stable throughout the day.

✅ Support neurotransmitter production, including dopamine, for focus and motivation.

✅ Improve mood and emotional regulation.

If you want steady energy, fewer mood swings, and better focus, start your day with protein-rich foods that fuel your brain.

The Best Protein Sources for ADHD Women

Here’s a few ADHD-friendly protein ideas you can add to your breakfast tomorrow to help protect against sugar cravings and energy crashes.

🥚 Whole eggs
🥄 Greek yoghurt
🌰 Almonds & cashews
🥜 Nut butter (almond is fab!)
🥩 Lean beef
🎃 Pumpkin seeds
🥙 Chickpeas / hummus
🌭 Turkey sausages / bacon
💪 Good quality protein powder (like this one, or this one)
🥛 Cottage cheese
🍗 Chicken - I love chicken thighs especially or rotisserie chicken
🌾 Quinoa (a complete plant-based protein)

🐟 Sardines (ps. small fish like sardines are lower in mercury and other heavy metals, compared to bigger fish like tune or salmon!)

Top Tip: I love cooking a large roast chicken, and then having lots leftover for breakfasts and lunches for the next couple of days! I can make a delicous curry in minutes (see my ADHD easy meal clean curry recipe here) - saves me time and avoids decision fatigue.

How to Make This Work for You

Try This:

Pick one or two protein sources from the list and add them to your next breakfast. Notice how you feel by midday—do you still get the same energy crashes and cravings? Small tweaks like this can make a huge difference in ADHD energy levels.

Want more ADHD-friendly nutrition tips? Buy my book and get simple, science-backed ways to fuel your brain and body.

Need protein ideas for breakfast? Check out these ADHD friendly breakfast recipes

By Lisa Dee – Author of Healthy Happy ADHD