Whether you're fresh off a tough morning or soaking in a rare calm moment, we see you. And this week, we're diving into one of the simplest yet most powerful ways to support an ADHD brain: protein. 🍳

Yep, we’re breaking down why it's brain rocket fuel, how to sneak it into busy days without stress, and what the science actually says. (Spoiler: it’s solid!) Plus, we’re sharing real-life tips from parents just like you who are doing the hard work and seeing the wins.

Let’s dig in because when you fuel the brain right, everything else starts to click. 

Why Protein is ADHD Brain Power Fuel (And How to Sneak More In Without the Drama) 

💥 “He’s bouncing off the walls!”

💥 “She can’t focus to save her life!”

If you’re nodding along, welcome to the club. You’re probably also juggling grocery lists, lunchboxes, and the never-ending quest to feed a child with ADHD something that doesn’t end in a sugar crash or a meltdown.

Here's the bold truth: protein is a non-negotiable brain fuel for anyone navigating ADHD. Whether you’re raising a rocket-fueled little human or managing your own focus rollercoaster, this macronutrient is your ride-or-die.

Why ADHD Brains Burn Through Fuel Faster

ADHD brains are like sports cars🏎️ - high performance, fast-paced, but they burn through fuel quickly. And what happens when you don't put the right fuel in a high-performance car? It stalls, sputters, or crashes. It’s the same with brains.

Here’s what makes protein so essential:

• Protein stabilizes blood sugar (which helps avoid mood swings and crashes)

• Protein helps produce dopamine (the neurotransmitter that controls focus, motivation, and pleasure—aka the one ADHD brains need more of)

• Protein slows digestion of carbs (this means fewer spikes and drops in energy)

• Proteins keeps those tummies full longer (so they’re not “hangry” in class)

🔬 What the Science Says

Here’s how much protein children actually need each day (according to USDA recommendations):  

• Toddlers (1–3 years old) need 13g/day

• Kids (4–8 years old) need 19g/day

• Preteens (9–13 years old) need 34g/day

• Teens (14–18 years old) need 46g/day (for girls) and 52g/day (for boys)

When kids don’t get the protein they need, they struggle. That’s because protein is made up of little building blocks called amino acids. These are the VIPs your body uses to make dopamine and norepinephrine—brain chemicals that help with focus, motivation, and emotions. 

Kids (and adults) with ADHD often have lower levels of these brain chemicals. That’s why focus fizzles, moods swing, and meltdowns pop up like whack-a-moles. 

But when you give the body protein, you're giving it what it needs to make more of these feel-good chemicals.

Science shows that kids with ADHD often benefit from higher protein at breakfast and lunch to help stabilize their attention and moods. One study found that a protein-rich breakfast improved attention and behavior in kids with ADHD more than a carb-heavy one. Boom.

Real Talk: How It Looks in Everyday Life

Let’s talk about Lucas, Emily’s 8-year-old son who has ADHD. Emily joined our ADHD Thrive Method 4 Kids program not too long ago. Before they joined our program, Lucas used to scarf down sugary cereal each morning for breakfast. By 10 a.m., the teacher would call saying he was distracted, emotional, or climbing desks like Spider-Man.

Emily swapped breakfast to include eggs with a side of turkey sausage and added a smoothie with nut butter and a protein boost. Within days, his morning focus improved. No, it wasn’t magic, but it was the power of nutrition.

How to Sneak Protein into an ADHD-Friendly Day

Let’s be real: kids can be picky, mornings are chaotic, and you’re not trying to cook a five-course meal before 8 a.m. But you can make some simple swaps that really pack a big punch. Here are some ideas to get you started: 

👩‍🍳 Breakfast:

• Eggs (scrambled, muffin-style, or boiled and ready to go)

• Dairy free plain yogurt with seeds and berries (add honey to sweeten it up if needed)

• Protein smoothies (banana + almond butter + protein powder + oat milk) - This is my absolute favorite brand of protein powder. It also comes in chocolate too. (And if you’re wondering what blender I use, I’ve got you covered! I love my Vitamix, but many of the families I work with have told me they love using their Ninjas too!) 

• Leftovers from dinner (yes, chicken for breakfast is totally allowed)

👩‍🍳 Snacks:

• Trail mix with nuts and seeds

• Hummus and veggie sticks

• Jerky (read the labels for clean ingredients) - This is my favorite brand. It comes in the following flavors: original, teriyaki, summer sausage,  jalapeno, or garlic summer sausage. And if you don’t like beef, they’ve also got chicken sticks!  

• Hard-boiled eggs with a sprinkle of sea salt

👩‍🍳  Lunch:

• Turkey or chicken wraps with lettuce

• Quinoa salad with chickpeas and veggies

• Bean and rice bowls with veggies

• Nut butter sandwiches (gluten-free bread recommended) 

• Gluten free chicken nuggets with a side of veggies and fruit (Applegate is my favorite brand of clean chicken nuggets.) 

Pro Tip: We love using these lunchboxes at my home! They’re perfect for keeping all the foods separate! 

👩‍🍳 Dinner:

• Grilled salmon or chicken

• Stir fry with chicken and veggies

• Lentil soup with a side of gluten-free toast

• Chili 

⚠️ But Wait! What About Protein Powder?

Yes, protein powders can be helpful, but not all are created equal. Look for:

• Clean labels (no artificial sweeteners or additives)

• Plant-based options if avoiding dairy (recommended)

• Bonus points for added brain-boosters like omega-3s or adaptogens

This is my absolute favorite brand. It also comes in chocolate too.

🔬 What the Science Says

Here’s more nerdy (but cool!) science to chew on:

• Studies (like those listed at the end of this newsletter) show that ADHD brains benefit from high-protein meals at key times of the day—especially before school and after.
  

• Amino acids from protein = better dopamine = better behavior and focus.
  

• One 2011 study in the Lancet found that 64% of kids with ADHD had food sensitivities and dietary interventions can help identify and manage these sensitivities for improved symptoms. Wow.
  

So yeah, your gut instinct that food matters? It’s backed by science. 

I used to think toast or cereal were enough. But when I swapped in eggs, turkey, and protein smoothies, it was like watching my kid’s brain turn on. 

Remember: “A calm brain starts with a strong breakfast.”

So tomorrow morning, skip the sugary cereal and fuel up with protein.  Let’s fuel the brain like it matters—because it does.

💬 What’s your favorite ADHD-friendly protein hack? Reply and let me know! 

Say goodbye to the cereal crash and hello to steady focus and better moods with this easy, ADHD-friendly breakfast idea. It takes 5 minutes (tops) and gets that protein power flowing fast.

PB&J Protein Smoothie

What you need:

• 1 banana 🍌

• 1 tbsp natural peanut butter 🥜

• ½ cup frozen strawberries 🍓

• 1 scoop clean protein powder (vanilla or unflavored works best!) - This is my favorite brand.

• ¾ cup oat milk or almond milk 🥛

• Optional: 1 tsp chia seeds for extra fiber and brain love 🧠
  

How to make it: Blend it all together till smooth. Pour, pop in a straw, and boom—instant fuel!

Why it works:

• Balanced protein + natural carbs = steady energy

• Peanut butter provides healthy fat + dopamine-building amino acids

• No sugar crash = no classroom chaos
  

Make it fun! Let your kid name the smoothie (Lucas calls his the “Strawberry Brain Blaster”) and watch them slurp it up before school.

🗂️ FREE DOWNLOAD: The ADHD Protein Power Guide!

If you’ve ever stood in the kitchen wondering “Wait, is peanut butter enough protein for lunch?”—this one’s for you. 🙋‍♀️

This week, we’re giving you instant access to our Protein-Rich Foods Guide, a guide that’s normally only accessible to those going through our ADHD Thrive Method 4 Kids program (but today, you can grab it too!). 

It’s packed with real, simple foods and how much protein they actually give you. No guesswork needed. 

📌 Inside You’ll Find:

• Everyday protein foods—meats, fish, seeds, legumes, and more

• Kid-friendly serving sizes

• Protein counts per food (hello, eggs and almond butter!)

• A quick-glance tool you’ll want on your fridge

Use it to build better breakfasts, smarter snacks, and calm dinners that support focus, mood, and energy.

Download your copy by clicking on the button below. 

Have you seen the announcements about these 3 AMAZING SUMMITS for parents of kids with ADHD that are happening soon? 

It’s not too late to sign up! Each of these summits will empower YOU with knowledge, support, and tools you can use right away. (And, BONUS - You’ll get to hear from me too, as I’m a featured speaker at each of  these events!) 

1️⃣ Young & Thriving Docuseries 

This inspiring docuseries focuses on helping children, teens, and young adults thrive through natural, holistic health approaches. If you're curious about lifestyle medicine, brain health, and long-term resilience—this is a must-watch. I am SO thrilled to be one of the featured speakers in this docuseries! You’ll see me in Episode 1 (look for me at around the 18 minute mark and again at around the 52 minute mark), Episode 4, Episode 7, Episode 10, and Episode 11!! 

Sign up to watch here

2️⃣ Calm Connection Summit  

Feeling burned out or like you're always in reaction mode? The Calm Connection Summit brings together gentle parenting tools, regulation techniques, and emotional support from experts (like yours truly) to help you reconnect with your child and yourself. 

Save your seat here 

3️⃣ Parenting Your ADHD Kid Summit 

This summit is packed with advice from top ADHD experts (including yours truly!) who understand the daily challenges families face. Learn strategies that actually work for kids with ADHD—and feel supported every step of the way.

Save your seat here 

Dhillon, Jaapna et al. “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations.” Journal of the Academy of Nutrition and Dietetics vol. 116,6 (2016): 968-83. doi:10.1016/j.jand.2016.01.003

DiMaio S, Grizenko N, Joober R. Dopamine genes and attention-deficit hyperactivity disorder: a review. J Psychiatry Neurosci. 2003 Jan;28(1):27-38. PMID: 12587848; PMCID: PMC161723.

Gannon, Mary C et al. “An increase in dietary protein improves the blood glucose response in persons with type 2 diabetes.” The American journal of clinical nutrition vol. 78,4 (2003): 734-41. doi:10.1093/ajcn/78.4.734

Luhovyy, Bohdan L, and Priya Kathirvel. “Food proteins in the regulation of blood glucose control.” Advances in food and nutrition research vol. 102 (2022): 181-231. doi:10.1016/bs.afnr.2022.05.001

Murphy, J. Michael. “The Relationship of School Breakfast to Psychosocial and Academic Functioning: Cross-sectional and Longitudinal Observations in an Inner-City School Sample.” Archives of Pediatrics & Adolescent Medicine, vol. 152, no. 9, 1998, pp. 899.

Paddon-Jones, Douglas et al. “Protein, weight management, and satiety.” The American journal of clinical nutrition vol. 87,5 (2008): 1558S-1561S. doi:10.1093/ajcn/87.5.1558S

Pelsser, Lidy M et al. “Effects of a restricted elimination diet on the behaviour of children with attention-deficit hyperactivity disorder (INCA study): a randomised controlled trial.” Lancet (London, England) vol. 377,9764 (2011): 494-503. doi:10.1016/S0140-6736(10)62227-1

Venizelos, Nikolaos. “Functional Characterization of Tyrosine, Alanine and Tryptophan Transport in Human Fibroblast Cells.” Örebro University Research Projects, Örebro University, 23 Jan. 2015, www.oru.se/english/research/research-projects/rp/?rdb=p334