Books and bites: Brain food recipes to fuel your study sessions

For some of you, this may be your first exam season, while for others, it might be one of many, or even your last. However, one thing remains essential — nourishing your body with the right food.

Many tend to rely on sugary drinks, caffeine-packed beverages, or fast food when short of time. However, in the long run, proper nutrition will support you far better than quick fixes that lead to energy crashes, increased stress, and disturbed sleep.

It can be tempting to follow old habits, which is why we’re sharing quick and simple meal ideas in this article.

Michelle's recipe suggestions:

Pasta with homemade pesto

Pesto pasta is a student staple, cheap, quick to make, and incredibly versatile. We all have that one flatmate who seems to live off it! Plus, homemade pesto has a freshness that store-bought versions simply can’t match. If you’re not a fan of basil, you can try making pesto with rocket, pistachio or courgettes. Once you make it from scratch, you’ll never go back! Packed with healthy fats from olive oil and nuts, pesto supports brain function, and any leftovers can be spread on sandwiches or used as a dip.

Quinoa power salad

This nutrient-dense salad is easy to prepare, stays fresh for days and works as a main dish, side or pita filling with hummus. Quinoa and chickpeas provide protein, fibre, and lasting energy, making this a nutritious meal for long study sessions. This recipe has been with me throughout my academic journey, one of my Lebanese friends taught me the recipe and ever since it’s been my go-to for busy weeks when I need something quick yet sustaining.

Piadina

I used to have a piadina every day after high school, it’s a beloved student lunch in Italy. Light yet filling, it can be customized in endless ways, though my favourite is piadina with basil, mozzarella, and cherry tomatoes. The balance of carbs, healthy fats, and protein keeps my energy levels steady while making meal prep simple and stress-free.

Vietnamese rice paper rolls

Rice paper wraps are an easy-to-make meal prep option that can be enjoyed fresh or pan-seared for extra crispiness. While some people use large salad leaves or tortillas instead, I think rice paper is a fun and unique alternative. The wraps provide hydration, fibre, and protein, helping you stay full and focused. They can also be a fun activity to do with flatmates, simply prepare some fillings and customize them together based on your individual tastes and flavours.

King’s Food recipe suggestions:

Apple, sprout, sour cream and blue cheese ‘slaw with toasted buckwheat

This vibrant quick and crunchy slaw is a refreshing twist on a classic, combining apple, fresh sprouts and a creamy dressing with blue cheese and sour cream. The addition of roasted buckwheat brings a delightful nuttiness and makes the dish a perfect healthy meal to keep you full and nourished during your exam preparation.

Salad of brown rice, roasted squash, borlotti bean and purple sprouting broccoli with squash seed pesto

Whether as a side dish or as a meal, this salad brings you everything you need to keep your energy level high during this exam season. The salad brings together nutty brown rice, sweet roasted squash and a creamy borlotti base for a satisfying base. The real hero is the squash seed pesto, which gives a deliciously nutty and aromatic twist.

Cherry soya yoghurt

Cherry soya yoghurt is a delicious dairy-free treat that combines the richness of smooth soya yoghurt with the vibrant taste of ripe cherries. Whether enjoyed on its own, blended into smoothies or paired with granola, this yogurt offers perfect balance of sweetness and tang.

Eating well during stressful or busy periods of life doesn’t have to be complicated. Give these recipes a try and keep your energy levels up as you power through your assessments!

Want more student-friendly meal ideas? Check out The Student Project, it’s full of quick, cheap, and easy recipes to keep you fuelled throughout your studies.