The protein-calcium combination in yogurt not only helps you focus, but it also helps you stay strong by maintaining muscle mass and may even help with weight loss. More nutrient-packed than milk, yogurt boasts higher concentrations of protein, calcium, and vitamin D. It’s also a good source of potassium, phosphorus, zinc, and healthful bacteria called probiotics. “When you’re tired, your immune system is more vulnerable,” says Gerbstadt. “Probiotics help boost your immune system so you’re able to fight off illnesses that might really knock you out.”

On your plate
Keep plain yogurt in the office refrigerator rather than flavored yogurts, which are often loaded with energy-zapping sugar. To add flavor, stir in a teaspoon of honey, peanut butter, or cocoa powder. Greek yogurt is richer and more nutrient-dense than traditional yogurt, though higher in calories. Mix with sliced cucumbers, chopped mint, and a dash of lemon for a refreshing dip for raw veggies.

Spicy Yogurt Sauce
Yogurt and Mint Marinade
Crispy Salmon Cakes with Herbed Yogurt