University life is a whirlwind of lectures, assignments, and late-night study sessions. With so much on your plate, it’s easy to reach for fast food or sugary snacks—but what you eat plays a crucial role in your ability to concentrate, retain information, and stay energized. Instead of grabbing another energy drink or a bag of chips, try these brain-boosting snacks that are quick, nutritious, and perfect for fueling your focus.
Nuts and Seeds
A handful of almonds, walnuts, or pumpkin seeds provides a powerful mix of healthy fats, protein, and antioxidants. Walnuts, in particular, are rich in omega-3 fatty acids, which support cognitive function, while pumpkin seeds are packed with magnesium and zinc, essential for learning and memory.
Quick tip: Keep a small container of mixed nuts in your backpack for an easy, portable snack.
Hummus with Pita or Vegetables
A Middle Eastern favorite, hummus is made from chickpeas, tahini, lemon, and garlic—ingredients rich in protein, fiber, and brain-boosting nutrients. Pair it with whole wheat pita, carrots, cucumbers, or bell peppers for a balanced and filling snack.
Quick tip: Swap out chickpeas for black beans or lentils for a different twist.
Dark Chocolate and Nut Butter
Dark chocolate (70% cacao or higher) is packed with flavonoids that enhance memory and cognitive performance. Pairing it with a spoonful of almond or peanut butter adds healthy fats and protein, making it a satisfying and brain-friendly snack.
Quick tip: Spread some nut butter on a piece of dark chocolate or dip a banana in melted dark chocolate for a delicious treat.
Hard-Boiled Eggs
Eggs are rich in choline, which helps with memory and brain development. They’re also high in protein, making them a filling snack that helps keep you focused for longer.
Quick tip: Boil a batch of eggs at the start of the week and store them in the fridge for a quick snack between classes.
Turmeric-Spiced Roasted Chickpeas
Chickpeas are a great source of plant-based protein, and roasting them with turmeric, cumin, and black pepper makes them a crunchy, brain-boosting snack. Turmeric contains curcumin, known for its anti-inflammatory and cognitive benefits.
Quick tip: Make a big batch and store them in an airtight container for a week’s worth of snacking.
Dates Stuffed with Nut Butter or Tahini
Dates are naturally sweet and provide a quick energy boost without causing a sugar crash. Stuff them with almond butter, peanut butter, or tahini, and sprinkle with sesame seeds or crushed pistachios for a delicious and nutrient-packed snack.
Quick tip: Keep a few stuffed dates in your bag for an easy, energy-boosting study snack.
Chia Seed Pudding with Coconut Milk
Chia seeds are packed with omega-3s, fiber, and protein, making them a great brain-boosting ingredient. When soaked in coconut or almond milk, they form a creamy pudding that’s both satisfying and energizing. Add toppings like apple slices, nuts, or cacao nibs for extra flavor and nutrients.
Quick tip: Make a batch the night before and store it in the fridge for a grab-and-go snack.
No Time to Cook? We’ve Got You Covered!
Eating healthy doesn’t have to be expensive or time-consuming! If you’re short on time, energy, or funds to prepare your own meals, check out these affordable food programs designed to support students:
Healthy Cooking Sessions – Join Peer Health Educators (PHE) for a hands-on cooking session where you’ll learn to make a quick, nutritious meal. Open to all skill levels!
Fresh Food Box Program – Get a box of fresh produce and ingredients to make a healthy, budget-friendly meal (4 servings) for just $5.
Grocery Game Plan – Learn smart shopping strategies in a workshop, then go on a group grocery trip where you'll receive a $25 Food Basics gift card and a copy of the International Cookbook created by Queen’s students.
Mason Jar Meal Program – Pick up a free pre-portioned Mason Jar meal with all the ingredients you need to make a quick, healthy soup or stew.
Interested? Register online and secure your spot! If cost is a barrier, food access appointments are available to help. For more details, email peerwell@queensu.ca.
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