Meal Prep Tips for Exams

By Stacie Symons, Bachelor Human Nutrition student
Reviewed by Rebecca Greco, Accredited Practising Dietitian, MND, B.HlthSci (1A)

Is it really exam time again??? Do you feel like you have a dozen more things to do before classes finish for the year, you need to write out a study plan, and submit any final assignments?

I feel your pain! The last thing you’re thinking of is what you’re going to eat during the gut-wrenching SWOTVAC weeks am I right?

Check out my easy, affordable and adaptable meal plan below to ensure you are fuelling your body with all the right stuff to keep you focussed, productive and avoid the post-exam slump….

If you have time to cook,
2 poached eggs with ½ an avocado sliced on a wholemeal piece of toast

If you are time poor,
This ‘Overnight Oats’ makes two serves and you can prepare in advance and leave in the fridge for a couple of days:
– 1 cup traditional oats
– 1 cup low-fat milk
– 1 cup low-fat Greek yoghurt
– 2 Tablespoons chia seeds
– 2 Tablespoon of natural peanut butter.
Mix ingredients together, pour into two separate containers and leave overnight. In the morning give it a quick stir and add some sliced banana and a sprinkle of cinnamon if desired.

If you have time to cook,
3 egg omelette: Whisk 3 eggs and add to a frying pan on medium heat. Add any chopped veg you have leftover in the fridge (zucchini, tomatoes, spring onions, mushrooms and capsicum all work well) and cook through. If desired add feta, cheddar cheese or goats curd for more flavour and protein.

If you are time poor,
Before a busy week hits use a frying pan to cook up your lean meat of choice (beef/turkey mince or chicken breasts work well) with a can on kidney beans or 3-bean mix and a can of tomatoes and some spices such as oregano, cumin & paprika.
While you are doing this prepare brown rice & chia seed mix as per packet directions (you can find this down the rice aisle).
Once everything is cooked you can make lunches in advance or each day build a bowl that includes rice, meat/bean mix (keep it meat-free for veg/vegan option) and add to it any salad vegetable that you have in the fridge. Grated cheese or a dollop of low-fat sour cream provide additional flavour and protein.

An easy option after a big day of study and potentially a big night ahead is to have a large pot of pre-prepared soup in the fridge or freezer that is ready to heat with a serve of wholegrain bread/toast.

Here is the link to a ton of recipes from the Healthy Food Guide, which is a magazine written by Dietitian’s, so the recipes are not only nutritious but also really yummy. Try the White bean, kale and pearl couscous soup or Hot and spicy chicken noodle soup



Fruit is a great snack choice with an abundance of nutrients, fibre and antioxidants but make sure to pair it with a handful of nuts like an almond/cashew/walnut blend or a tub of Greek yoghurt to keep you feeling fuller and more alert between meals so you can focus on the more important things like being prepared for your exams.

Ensure you stay hydrated with plenty of water, eat regularly and keep your caffeine intake in check.
Best of luck…. You’ve got this!!!

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