Exam Brain Food Menu

There is no doubt that exam time is a stressful period.  During this time, it can be all too tempting to reach for processed foods for the sake of speed and convenience.  However, these foods are usually full of sugar which causes a dopamine spike followed by an inevitable crash.  Choosing whole foods which provide a steady stream of energy without the crash associated with sugar consumption is a much better choice.  Our exam brain food menu ideas are full of healthy, delicious and easy-to-make choices to see you through the next few weeks.

Day 1

Breakfast

Spinach and mushroom scrambled eggs

  • 1/2 tbsp olive oil
  • 1/4 cup onions
  • 1 1/2 cups thinly sliced mushrooms
  • 1/2 cup fresh baby spinach
  • 2 large eggs
  • 1 large egg whites
  • 2 tbsp cheddar (or other cheese of choice)
  • Whisk the eggs and egg white with 1 tablespoon of water and add salt and pepper to taste.
  • Heat the oil and cook the onions for around 5 minutes.  Add the mushrooms and cook for a further 4 minutes and then add the spinach stirring until it wilts.
  • Add the egg and cook until there is no liquid remaining.  
  • Finally, add the cheese until it has melted
Lunch

Tuna salad with mixed greens, nuts and seeds

Dinner

Grilled steak with mixed greens and roasted mushrooms


Day 2

Breakfast

Greek yoghurt with mixed berries and walnuts

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Lunch

Quinoa salad with mixed veggies and roasted lemon and pepper chicken

Dinner

To make the broccoli, cut into florets and place on a baking tray.  Add slivers of garlic (around 2 cloves).  Drizzle with some olive oil and add salt and pepper and a little chilli flakes.  Cook for around 15 minutes then add a little grated parmesan over the top and cook for a further 5 minutes.


Day 3

Breakfast
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Lunch
Dinner

 Spinach and feta omelette


Day 4

Breakfast
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Lunch

Prawns pil pil with tagliatelle 

Dinner
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Day 5

Breakfast

 Avocado toast with cherry tomatoes and balsamic vinegar

Lunch
Dinner

Grilled steak with mixed greens and roasted sweet potato


Day 6

Breakfast

Frittata with spinach tomatoes and feta cheese

Lunch

Aubergine salad with chilli salsa (serves 4)

Ingredients

  • 700g aubergines
  • 1-2 spring onions, trimmed and julienned
  • 1 ½ tbsp ready-roasted and salted almonds
  • 1 tbsp coriander, chopped
  • Flaked sea salt
  • 2 large red chillies
  • 140g cherry tomatoes
  • 1 ½ tsp sherry vinegar
  • 40 ml olive oil
  • 2 small garlic cloves
  • 1 tsp fresh ginger

Instructions

  • For the salsa, place a frying pan on a high heat.  Once very hot, add the chillies and cook for around 10 minutes.  Be sure to turn a few times so that you get a nice charring on all sides.  Once ready, transfer to a small bowl and cover with a plate for 10 minutes to soften.  Deseed at least one of the chillies (but if you like your salads fiery, feel free to leave them in!) and chop finely.  Add to a bowl with the tomatoes, vinegar and a ¼ tsp of salt.  Stir together.
  • Add the olive oil, garlic and ginger to a frying pan and cook very gently for 8 minutes, stirring occasionally.  If the oil starts to bubble, remove the pan from the heat until it cools as you do not want the garlic and ginger to burn.
  • Cut the aubergines into batons (about 7cm x 2cm).  Toss them together with 2 tablespoons of Himalayan salt in a large bowl.  Transfer the aubergines into a colander over a bowl of boiling water. Lower the heat to medium, cover the colander with foil or a lid and steam the aubergines for 20-25 minutes on or until soft but still holding their shape.
  • Drain the aubergines and add to a large plate or serving platter.  Drizzle over the remaining ½ tsp of vinegar and season with the remaining salt.  Add the spring onions and mix through before spooning over the chilli salsa and garlic and ginger oil.  Finally, scatter the almonds over the top of the salad
Dinner

Day 7

Breakfast

Greek yoghurt with mixed berries and granola

Lunch

Spanish omelette and gazpacho 

For an amazing Gazpacho recipe be sure to give this version a go:

  • 1250g tomatoes
  • 2 large garlic cloves
  • 2 teaspoons Himalayan salt
  • 4 tablespoons good quality olive oil
  • 8 tablespoons apple cider vinegar

Blend all the ingredients except the oil in a liquidiser.  Then slowly add the oil and a bit of water if the soup needs thinning down a bit.

Dinner

Spinach, Goat’s cheese and caramelised onion quiche


Day 8

Breakfast

Scrambled eggs with spinach and mixed veggies

Lunch

Lemon, garlic and feta spaghetti – This version by Delish is quick and easy to make and so delicious! 

Dinner

Day 9

Breakfast

Smoothie with banana, berries and almond milk

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Lunch

Quinoa salad with mixed veggies and pesto chicken

Dinner

Day 10

Breakfast

Avocado toast with poached egg and chilli flakes

Lunch

Greek salad

Dinner

 Grilled steak with mixed greens and roasted mushrooms


Day 11

Breakfast

Omelette with spinach, mushrooms and feta cheese

Lunch

 Quinoa salad with mixed veggies avocado and buffalo chicken

Dinner

Curried chickpea jacket sweet potato – By Good Food


Day 12

Breakfast

Greek yoghurt with mixed berries and granola

Lunch

Red pepper and goat’s cheese jacket potato

Dinner

Grilled steak with roasted asparagus and sweet potato fries

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Day 13

Breakfast

Oats with berries

Lunch

Tagliatelle and prawns

Peel and devein the prawns. Add a good glug of olive oil to a pan and add a clove of garlic. Cook together with the prawns until they turn pink.

Cook the tagliatelle according to the pack instructions and then add to the prawns with some passata sauce and single cream. Add some salt and pepper and chili flakes to taste.

Dinner

Cheesy Veggie Enchiladas – this version by  The Novice Chef with bell peppers, spinach, corn and black beans is delicious and filling 


Day 14

Breakfast

Strawberry, banana and oats smoothie

Lunch

Tuna and courgette fritters by Joe Wicks

  • 1 x 160g tuna
  • 1 courgette, grated
  • 80g self-raising flour
  • 1 egg
  • 1 tbsp coconut oil
  • Light soy sauce

Flake the tuna into a bowl, then add the grated courgette, flour and egg. Mix together to make a batter. You can add a little water if you feel you need to loosen the consistency a bit.

Melt a little of the oil in a frying pan over medium heat and add spoonfuls of the batter to the oil. leaving some space between each one, as the batter will spread as it cooks.

Cook the fritters for about 2-3 minutes on each side before lifting them out of the pan and drain on paper towels.

Serve the fritters with a small bowl of light soy sauce for dipping.

Dinner

Bon Apetit & Bonne Chance

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