A Complete Guide to Good Brain Food for Studying

From snacks to meals, here’s what to eat to fuel focus, memory, and mental stamina during study sessions.

Revising for exams or tackling a big project at work? Success isn’t just about how hard you study, it’s also about what you eat. Your brain is powerful, but demanding. Though it makes up just 2% of your body weight, it uses around 20% of your energy and oxygen. The right foods can help you to focus and stay energised through those long study sessions.

In this guide, one of our nutritionists shares smart snack and meal ideas to keep your brain fuelled, even when time is short.

Key Ingredients to Include in Your Diet:

Dark Leafy Greens. Broccoli, spinach, kale, and other leafy vegetables are all great sources of folate, vitamin K, and magnesium. A 2018 study published in Neurology found that older adults who ate one or more servings of leafy greens per day had a slower rate of cognitive decline compared to those who rarely consumed them.

Omega-3s. Consuming a good amount of omega-3s has been linked to improved brain function. These healthy fats are essential and can be found in oily fish such as salmon or mackerel. If you don’t consume fish, flaxseeds, walnuts, and chia seeds are excellent plant-based sources.

Berries. A great source of antioxidants—specifically, berries are rich in anthocyanins, a type of antioxidant that gives them their deep blue colour. One study from 2023 found that eating blueberries may improve cognitive function and mood, especially in those with metabolic conditions.

5 Snacks to Fuel Your Brain

Dark chocolate bark. Melt dark chocolate, spread it out on a lined tray, and sprinkle with dried coconut, nuts, seeds, and/or freeze-dried raspberries. Freeze for 1 hour. This is perfect to make in batches and snack on during study sessions.

Berry smoothie. Blend berries—like strawberries, raspberries, and blueberries—with Greek yoghurt and almond milk. These fruits are nutrient-packed, offering fibre, polyphenols, and a variety of vitamins and minerals.

Homemade energy balls. These are super easy to make using dates, oats, nuts, ground flaxseeds, honey, and dark chocolate chips. Mix and roll into bite-sized balls for a convenient, nutrient-dense snack.

Apple slices with nut butter. A simple combination of healthy fats and fibre for a quick and satisfying snack.

Greek yoghurt with walnuts and honey. Yoghurt is a great source of protein and walnuts add fibre, healthy fats, and essential micronutrients.

Meals to Fuel Study Sessions

Overnight Oats

A simple breakfast you can prepare the night before.

Serves 1

Ingredients:

Base:

• 50g rolled oats
• 120–180ml liquid (almond milk, coconut milk, oat milk, or kefir)

Add-ins (choose as desired):

• Seeds (1–2 tsp total): Chia seeds, ground flaxseed, pumpkin seeds
• Fruit (40–55g total): Blueberries, raspberries, blackcurrants, chopped dates
• Sweetener (optional, to taste): ½ tsp vanilla extract, or 1–2 tsp honey or agave syrup
• Toppings (add before serving): Sliced banana, dark chocolate shavings, or nut butter

Instructions:

1. In a jar or container, combine oats and liquid.
2. Stir in your choice of seeds, fruit, and sweetener.
3. Cover and refrigerate overnight (or at least 6 hours).
4. In the morning, stir and add your chosen toppings. Enjoy cold or warmed.

Leafy Greens Buddha Bowl

Mix and match ingredients for a quick, balanced meal.

Serves 1

Ingredients:

• Base: 40–60g sautéed kale and spinach (Tip: To help with the sautéing, add a drizzle of olive oil and a pinch of salt.)
• Grains (choose 1): Brown rice, quinoa, wild rice, or wholewheat couscous
• Protein (choose 1): Roasted chickpeas, roasted lentils, salmon, grilled halloumi
• Veggies (choose 1 or 2): Roasted broccoli, roasted sweet potato, shredded carrots, purple cabbage, avocado
• Topping (1–2 tbsp): Toasted seeds (like pumpkin or sunflower), a spoonful of houmous, or kimchi
• Dressing (1–2 tbsp): Tahini-lemon, miso-ginger, or lemon vinaigrette

Instructions:

1. Start with a layer of sautéed greens in your bowl.
2. Add your chosen grain and protein.
3. Top with a mix of colourful veggies.
4. Add your preferred topping.
5. Drizzle with dressing just before serving.

Veggie Fajitas

A familiar favourite that you can customise with your preferred fillings.

Serves 1

Ingredients:

• Base: 120g cooked black beans, kidney beans, or firm tofu
• Veggies (choose 1–2): Bell peppers, onions, mushrooms, avocado, shredded red cabbage
• Spices (choose 1–2): Chilli powder, paprika, cumin, turmeric (sauté with veggies for full flavour)
• Wraps (choose 1): Wholemeal wraps, corn tortillas, or spinach wraps
• Toppings (choose 1–2): Cheese, Greek yoghurt, guacamole, spinach, fresh coriander

Instructions:

1. Sauté your choice of veggies with selected spices until soft and fragrant.
2. Warm your wraps or tortillas.
3. Layer with your chosen base, cooked veggies, and toppings.
4. Serve immediately, with extra lime or hot sauce if desired.

Pesto Pasta Bowl

Easy to make in bulk and ideal for busy study days.

Serves 1

Ingredients:

• Base: 30g spinach sautéed or tossed with 2–3 tbsp pesto sauce
• Pasta: Wholewheat, chickpea, or lentil pasta
• Protein: Tofu, tempeh, chicken, or chickpeas
• Veggies: Roasted broccoli, peas, sundried tomatoes, courgette ribbons
• Toppings: Pine nuts, walnuts, Parmesan, watercress

Instructions:

1. Cook pasta and your chosen protein.
2. In a large bowl, combine pasta with pesto-coated spinach.
3. Add your veggies and protein.
4. Top with your selected garnish. Serve warm or chilled.

Top Tip: Stay Hydrated.

A 2012 study found that even mild dehydration can negatively affect cognitive performance and attention, so keep a water bottle nearby when studying. Tea counts too, and you can always add fresh fruit to your water to keep it interesting!

Words: Jessica Stansfield, Registered Nutritionist, Nutrition Manager