Time and Cost Efficient Meals for Finals Season
With finals around the corner for students on a budget of both money and time, there are plenty of low-maintenance meals to fuel the brain for studying that are both time and cost efficient.
One effective strategy is cooking meals using a sheet pan. This allows for both limited dirty dishes to clean, but also a way to meal prep with minimal effort. It is as simple as just throwing frozen vegetables (that are often cheaper than unfrozen) and a protein onto a sheet pan with olive oil and desired seasonings and tossing that into the oven.
It takes 5 minutes to prepare and provides several meals with only one dish left over to clean.
Another simple staple that college students often fall back onto is Ramen, a nutrient-lacking meal. To turn it into something that provides protein and healthy fats for the body, consider soft boiling an egg (6 minutes in boiling water and another 6 in cold water) to add to the side and incorporating a spoonful of peanut butter or chili oil with a handful of spinach.
Any leftover boiled eggs (10-12 minutes boiled and submerged in cold water for hard boiled) can serve as a quick source of protein while studying, and any leftover peanut butter can be made into a peanut butter and jelly sandwich.
Important foods to keep in mind that allow for highest cognitive function include proteins, complex carbs and other nutrient boosters.
Protein can be as simple as canned tuna or sardines, which are heavy in Omega-3s that are great for cognitive function for both studying and test taking. Mixing tuna with mayonnaise makes tuna salad, simple to make and a good source of protein for those who enjoy tuna. For a “lower fat” tuna salad, substitute the mayonnaise for Greek yogurt. This also allows for higher protein.
Lentils are also a great source of protein that can be added to soups, pasta sauces and can be used as a taco meat substitute. Unlike dried beans, they don’t require soaking and cook in up to 15-20 minutes.
While taking exams, cottage cheese is a great source of protein because it slowly digests. Packed with casein protein, cottage cheese helps students stay full during long, grueling final exams. Oppositely, peanut butter is a great source for quick energy boosts — great when paired with apple slices.
Complex carbohydrates are great for steady energy unlike sweets that can lead to a crash. A really great source of carbs is found in oats, and more specifically, overnight oats.
While not as cost efficient as the purchase of a jar or bowl is required, overnight oats are simple to make and can be eaten right before class or exams. Unlike traditional oats, this recipe does not call for cooking, but rather, oats soaked in milk overnight (for several hours). This process breaks down the starches and softens the grain, making them easy to digest while maintaining a chewy and dense texture.
A 42-oz container of oats can cost under $5.00, allowing for up to roughly 30 servings. Overnight oats are made using ½ cup of milk and ½ cup of rolled oats. To boost the flavor, add cut up banana and peanut butter.
Overnight oats aren’t only made as a source of energy, but it can also be made to perform as an antioxidant for those who are sleep deprived from studying or stressed in preparation for upcoming tests. According to a study done in 2017 about the effects of blueberries on young adult’s memorization, blueberries have glycaemic effects following acute anthocyanin-rich blueberry supplementation in healthy young adults. Adding blueberries can contribute to memorization, while strawberries carry Vitamin C, perfect for stressed students. It is recommended to use frozen berries, as the juice secreted as they melt creates a sort of syrup that also enhances taste, no cutting required.
As mentioned earlier, spinach is a nutrient booster that can be included in many dishes for desired cognitive function during testing season. Some of these dishes include pasta, ramen and eggs.
Bananas are another nutrient booster, consistently the cheapest fruit per pound. These are another grab and go snack students can take on-the-go before a hefty day of studying. (Additionally, bananas provide a quick source of sugar and fiber, which are easy on the stomach and can help raise blood-sugar levels in the case of dipped levels caused by drinking.)
As college students know, finals season is packed, and eating Chick-fil-a several times a day adds up and generally isn’t healthy. But these snacks and meals can be cost and time efficient, while providing the body with real and essential nutrients that fuel cognitive focus.
