With exam days coming up, every minute spent cooking and every bite you eat matters. It’s often the easiest choice to skip cooking and grab whatever’s convenient but fuelling your body with the right food can boost your focus, energy, and overall wellbeing.
The good news is that eating well doesn’t have to take hours in the kitchen. These quick and healthy recipes are designed to save you time, so you can channel your energy into making the most of your busy study days and performing your best.
The tender, nutty salmon pairs beautifully with the broccoli, while the creamy, sweet potato mash brings a comforting touch to your day and meal in just 15 minutes of cooking time. Rich in omega-3 fatty acids, protein and healthy fats, sesame salmon supports brain function. According to research, when protein and fat are combined with mash potatoes, they result in slow release of blood glucose levels and more stable energy to power through your preparations.
This 10-minute dish is a perfect breakfast choice to feel the balance of flavours. Oats contain soluble fibre, which leads to the slow release of energy, while berries are packed with antioxidants and fibre to help you focus and reduce stress. Pair it with yoghurt or milk for a creamy finish and have an energising start to your day.
The smoky flavour of the mackerel when paired with tender courgettes and creamy butter beans, gives a well-balanced meal. This light and protein-rich salad takes in just 15 minutes to prepare and helps you keep your mind focused.
This drink is a perfect balance of carbohydrates for quick energy, protein from milk and yoghurt, and fibre from fruit and seeds to keep you at your best for the day. Sweet, creamy, and fruity, this shake tastes like a dessert‑in‑a‑glass and is definitely a go‑to choice on a busy day as it takes only 5 minutes to prepare if you have the ingredients ready.
Date and walnut energy balls were hit when served at the Great King’s Run, now King’s Food are sharing their 15 minutes recipe so you can make them at home. Dates are simple carbohydrates that get absorbed easily and contribute to steady energy while walnuts help to improve brain function - delivering what you need for study sessions (as well as long runs!).
Another popular snack from this year’s Great King’s Run, hazelnut and raisin energy balls are packed with natural sugars that provide a good source of energy, making them a better choice than sugary snacks that can lead to quick spikes and crashes. Try this 15 minutes King’s Food recipe, they’re an easy to carry option for snacking during your group study sessions.
These bites are heavenly in taste and packed with just the right balance of energy and nourishment. It takes 15 minutes to prepare and easy to store, so you can grab one whenever you need a sweet treat in between your study breaks.
With a fresh, tangy pomodoro sauce and the rich, herby flavour of pesto, this pasta is both vibrant and satisfying. The best part? It takes just 20 minutes from start to finish, which makes it an exam-friendly dish from the King’s Food recipe book.
Interested in knowing the science behind what you eat? Check out this article about brainfoods and their impact on your exam performance.