Brain Food for Study Leave: Eat Smart for Exam Success
- Kerry Munson
- 4 days ago
- 4 min read
When you’re on study leave and spending long days at home, planning your meals ahead can make a huge difference to how you eat, and how well you study. I know, that left to chance, it’s all too easy to raid the fridge and cupboards, grabbing sugary or processed snacks, especially when no one else is around. This can create a blood sugar rollercoaster, that makes you feel tired, irritable and less likely to study effectively.
But here’s the good news. Eating for focus and energy doesn’t have to be complicated or take a lot of time. With a little structure and some brain-boosting ingredients, you can feel your best AND study smarter.
Here are my top tips to fuel your brain with smart nutrition throughout the day.
Start with Breakfast
Ideally, eat within 30 minutes of waking up. This helps to kickstart your body into action and tells your brain it’s time to focus. One study found that students who ate breakfast, regularly performed better in exams, so it really can make a difference.
Top tip: Get plenty of protein into this meal (around 20-30g is a good amount that works for most teens). It will help support your neurotransmitters for concentration and will keep your blood sugar stable for a few hours.
My go-to breakfast? A protein shake – blend and go! It’s quick, filling, packed with nutrients and better still, ready in 2 minutes!
My Brain Boost Smoothie:
30g vegan protein powder
1 tbsp pumpkin seeds
1 tbsp flax seeds
Handful of frozen berries
Scoop of oats
Nut milk (almond or coconut works well)
Sprinkle of cinnamon (optional) – helps to balance your blood sugar and tastes delicious!
Snacking: Is It OK to Snack All Day?
Short answer: not really.
It’s better to give your digestive system breaks between meals. The last thing you want on exam days is a bloated, painful stomach.
Instead, try this rhythm:
Work for a couple of hours
Take a proper break away from your desk
Move around, stretch, step outside and breathe
Then enjoy a nutrient-rich snack with some protein to keep you going
Smart snacks include:
Hummus with veg sticks
A few oatcakes with cheese
Ham roll-ups with cucumber slices
A handful of mixed nuts and a piece of fruit
These snacks stabilise your blood sugar and fuel your brain. No sugar crashes here!
Lunch & Dinner: Real Meals Matter
Take at least an hour off around lunchtime — your brain needs a proper break just as much as your body. Ideally have your lunch sitting down and then go for a 30 minute walk. Studies show walking after a meal helps to digest your food and keep your blood sugar levels stable.
Quick and Easy Lunch idea:
Boiled eggs (4 mins for a soft yolk full of choline for your memory) + wholegrain toast soldiers + a small rainbow salad = a brilliant mix of protein, healthy fats, fibre and brain-boosting nutrients.
Dinner idea:
Finish your day with something warm and satisfying like a salmon stir fry with:
Brown rice
Colourful mixed veg (carrots, peppers, onions, courgettes, baby corn)
Flavour with spices like ginger and turmeric, vinegar and soy sauce or throw in some fresh herbs
You can swap the salmon for chicken, tofu or black beans, whatever works for your routine and taste.
All day Hydration
Even mild dehydration can affect focus and memory, so keep a bottle near you and sip often. Aim for about 2 litres a day in total.
Top tips if you find it hard to remember to drink
Use a motivational water bottle with markings for each hour, to show how much you need to drink
Set reminders on your phone every hour
Fill 4 x 500ml bottles in the morning and aim to drink 1 every 3 hours
Bored of plain water? Try this:
Water-rich snacks:
Watermelon, cucumber, oranges, strawberries and grapes all help boost hydration too.
Fruit infused water:
Add slices of kiwi, berries, orange, lemon, cucumber or herbs. Let it chill in the fridge for a few hours for extra flavour and vitamins
One Last Tip
Write your food plan the night before.
When you’re tired, hungry or distracted, it’s easy to reach for whatever’s closest. But if you already know what you’re eating and when, you’re far more likely to stick with healthy choices.
Planning ahead helps your brain, and your body, stay on top form.
Here’s my Brain-Boosting Plan to Get You Started
Time | What to Eat |
9:00 am | Water with lemon (300ml) |
9:30 am | Protein smoothie with oats, seeds, berries, and nut milk |
11:30 am | Oatcakes with hummus and cucumber |
1:30 pm | Boiled eggs on wholegrain toast + rainbow salad |
3:30 pm | Handful of walnuts + an apple |
6:00 pm | Salmon stir fry with brown rice, colourful mixed vegetables and lots of spices |
All day | Sip water, herbal teas or diluted juice (aim for 2L total) |
Wishing you the best of luck. You’ll be enjoying your summer holiday before you know it! ☀️
Kerry Munson is a registered nutritional therapist and has been improving her clients' health for over 17 years.
With a BSc (Hons) in Psychology, she focuses on smart nutrition for happier, healthier brains - and demonstrates how nutrition can boost overall health and academic performance. She has appeared on WellbeingWins, writes guest blogs, and delivers youHQ live workshops.
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