With exam season fast approaching and the torrent of November deadlines still going strong, it can be tempting to neglect the non-academic aspects of our lives, especially when it comes to diet. Convenience often takes priority; reaching for a microwave meal or take-out pizza at the end of a late-night study session, or skipping breakfast to sprint to the library before sunrise. However, these habits often do more harm than good; adversely affecting our productivity.
Eating well and properly fuelling your brain this exam season can actually make a huge difference. From improving focus to providing sustained energy throughout the day, cooking and eating the right food is an easy step to enhancing academic performance.
Still, I know that making these changes can feel daunting, time consuming, or like another unnecessary stress. So, to make things a little easier, I’ve put together a simple, realistic list of recipes and ideas.
I hope they help!
what to cook for Breakfast
I know it sounds cliché, but breakfast really is the most important meal of the day. Having a balanced, healthy breakfast, soon after you wake up, is associated with better brain function, including concentration, language, and memory. It’s also one of the easiest meals to prepare in advance, it’s super easy to pack in loads of nutrients this way.
Chia pudding
Chia pudding is my personal favourite breakfast, and after much trial and error, I’ve finally perfected the recipe. I add two tablespoons of chia seeds to a small jar and fill it with my milk of choice. After about ten minutes, I stir the chia seed mix before placing it in the fridge overnight. In the morning I like to put my chia pudding in a bowl with Greek yoghurt, flaxseeds, cinnamon, fruit, and nut butter! But feel free to experiment with the toppings. Chia seeds are full of fibre and fatty acids, both of which play an essential role in brain function, making this a perfect breakfast option for exam season.
overnight oats
If chia pudding isn’t your thing, why not try overnight oats instead? Oats are a slow-releasing carbohydrate, meaning they provide long lasting energy, making them the ideal pre-library fuel. A super easy overnight oats recipe can be found on Love & Lemons, which also has options for customisation! I like to top my overnight oats with berries (especially blueberries) as these are full of flavonoids, which have been proven to offset memory decline. Crumbling some walnuts into your overnight oats is another great option, with one study finding that consuming these ‘improved cognitive test scores’.
What to cook for lunch
Personally, I find lunch the most difficult meal to conquer. But over time, I’ve gathered a few simple options that I like to keep on rotation.
omlette
Omelettes are an easy, filling lunch. I simply whisk two eggs with a splash of milk and some seasoning, then cook the mixture in a pan with a little extra virgin olive oil. Eggs are full of protein, which keeps you feeling full for longer, and they are also rich in choline which aids communication between brain cells. You can add any leftover vegetables to an omelette, such as tomatoes, courgette, or broccoli, making it an extra convenient and affordable option. I like to sauté some spinach with garlic to have on the side; as green leafy vegetables are full of brain boosting nutrients like vitamin E and folate. If you’re feeling fancy, omelettes are great topped with chives.
soup
I find soup to be the most comforting lunch. You can prepare a huge batch on Sunday evening to last throughout the week, making this an extra convenient option. Soups are an excellent way to consume high quantities of brain-boosting veg. My favourites are this quick roasted tomato and red pepper soup, or a chunky bean soup, such as this one from Floating Kitchen (which is delicious served alongside some toasted sourdough). Another easy way to boost the nutritional content of soup is by blending in a can of pre-cooked lentils, which are packed with fibre and iron to help sustain energy levels! Bringing a warm flask of soup to the library is also a great way to stay cosy as the winter months get colder.
what to cook for dinner
When I get home from a long day of classes, or an intense day in the library, I love to relax by cooking a super nourishing dinner. However, I also value convenience, and when I need something quick and nourishing these are my go-to meals.
vegetable grain bowl
I make a variation of my vegetable grain bowl at least once a week. It’s super easy to adapt to whatever’s left in your fridge, or whatever produce is currently in season! Simply roast your vegetables in some extra virgin olive oil and preferred seasonings, then serve with your favourite grain! I like to plate it over a bed of salad leaves for extra crunch (ideally leafy greens for those added vitamins). My current winter fixation is roasted parsnips, carrots, and beetroots, served with quinoa and a honey-mustard sauce. Yum!
chilli
Alongside being a delicious and comforting dinner, chilli is also perfect for meal-prep. I like to cook a large batch, place this in the freezer, and defrost whenever I need a speedy meal. I make vegetarian chilli using black beans and kidney beans, but this is also delicious with chickpeas! Beans are a great source of plant-based protein and fibre, providing your brain with the essential energy and nutrients it needs for those long study sessions. I’ll link my favourite recipe here. I serve my chilli with wholegrain rice, yoghurt, and smashed avocado for a balanced, warming meal.
I hope these recipes prove useful this upcoming exam season. As well as being nourishing physically, I find taking the time to carefully prepare food provides a welcome distraction, improving my mental state too. And finally, knowing that I’m taking care of myself and properly fuelling my brain makes me feel more confident when I walk into the exam hall, or press submit on that final coursework essay.