Quick & Easy Meals to Fuel Your Brain During Finals

Finals season is stressful, and with busy study schedules, it can be tempting to rely on fast food or snacks. However, what you eat directly impacts your energy, focus, and memory. Nutritious meals do not have to be time-consuming or expensive. Here are some quick and easy meal ideas that will keep you fueled and focused during exams.

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1. Breakfast: Start the Day Right

Skipping breakfast can lead to fatigue and difficulty concentrating. A balanced breakfast with protein, healthy fats, and complex carbohydrates can provide steady energy throughout the morning.

• Overnight oats: Combine oats, milk or yogurt, chia seeds, and fruit in a jar. Let it sit overnight for a grab-and-go breakfast.

• Egg and avocado toast: Toast whole-grain bread, top with mashed avocado and a fried or scrambled egg.

• Greek yogurt with nuts and berries: A simple, protein-packed option that requires no prep time.

2. Lunch: Stay Energized Without the Slump

A good lunch should provide enough energy to get through the afternoon without making you feel sluggish.

• Veggie and hummus wrap: Spread hummus on a whole-wheat wrap and fill it with spinach, cucumbers, bell peppers, and shredded carrots.

• Quinoa or rice bowl: Combine cooked quinoa or rice with black beans, avocado, cherry tomatoes, and a light dressing.

• Tuna or chicken salad sandwich: Mix canned tuna or shredded chicken with Greek yogurt or mayo, add lettuce, and serve on whole-grain bread.

3. Dinner: Simple and Satisfying

Dinner should be filling and balanced, but that does not mean it has to be complicated.

• Stir-fry: Sauté vegetables like bell peppers, broccoli, and carrots with tofu, chicken, or shrimp. Serve over rice or noodles.

• One-pan roasted vegetables and protein: Toss sweet potatoes, Brussels sprouts, and chicken or chickpeas with olive oil and roast everything on one pan.

• Pasta with spinach and garlic: Cook whole-wheat pasta and toss it with sautéed spinach, garlic, and olive oil. Add a protein like grilled chicken or tofu.

4. Snacks: Quick Brain Boosters

Healthy snacks help maintain energy levels between meals without causing sugar crashes.

• Trail mix: A mix of nuts, seeds, and dried fruit provides protein and healthy fats.

• Apple slices with peanut butter: A simple combination of fiber and protein to keep you full.

• Cheese and whole-grain crackers: A balanced snack with carbs, protein, and fat.

5. Hydration: Do Not Forget Water

Dehydration can cause fatigue and difficulty concentrating. Keep a water bottle nearby and drink regularly throughout the day. Herbal teas and infused water with lemon or cucumber can add variety.

Eating well during finals does not have to be complicated. With simple, nutritious meals and snacks, you can keep your brain and body fueled for success. Prioritizing good food will help you stay focused, energized, and ready to perform at your best.

Sources

• https://www.bbcgoodfood.com/health/family-health/eating-exams

• https://fitfoodiefinds.com/best-healthy-recipes-for-college-kids-budget-friendly-and-meal-prep/

• https://www.unbsu.ca/tips-for-meal-prepping-during-exams#:~:text=Aim%20to%20include%20a%20good,whole%20grain%20with%20every%20meal.&text=Oats%2C%20beans%2C%20peanut%20butter%2C,bread%20are%20all%20great%20options.&text=Freeze%20the%20leftovers%20to%20have%20on%20hand%20during%20the%20exam%20period.