After countless hours of subjecting yourself to torture while questioning the bane of your existence, it’s finally time to finish the semester strong! No matter when your finals are scheduled, it’s important to start your day with a proper breakfast because otherwise you won’t be in your best shape to kick ass on your exams. Even if it means waking up earlier or forgoing that last-minute review, take some time to feed yourself in the morning. You’ll thank yourself later.
Tips on Choosing the Right Breakfast
1. Aim for a well-balanced meal.
A safe rule of thumb is about 40% carbs, 30% protein and the remaining percent fat. Having a well-balanced breakfast is especially important in keeping you energized during your exams and full for a longer period of time. Let’s be real, the last thing you’d want to happen is to get distracted by a hungry, growling stomach.
2. Skip the high-carb and high-fat options.
It can be hard to say no to breakfast pastries and bacon platters, but these kinds of foods do a terrible job in providing your body with lasting energy. High-carb (and very sugary) breakfasts are quickly digested and metabolized, so you’re likely to experience sugar spikes and crashes early in the day. High-fat breakfasts have an opposite but just as negative effect–they make you feel sluggish and heavy.
Photo by Amanda Shulman
3. Opt for stomach-friendly foods.
If you’re not used to eating breakfast or tend to wake up with a sensitive stomach, avoid foods that trigger stomach problems. For some people, this can mean staying away from dairy products; for others, it might include avoiding anything cold or spicy.
4. Stay well-hydrated.
We cannot emphasize drinking water enough, because fluids help maintain proper brain functioning. Plus, being dehydrated can cause headaches, tiredness and poor concentration…not exactly a good thing if you’re trying to pass your classes. Have a full glass of water first thing in the morning and make sure to bring a water bottle with you during your test. If you’re a coffee drinker, try not to go overboard on the coffee. It’s a diuretic which means it will actually cause you to lose fluids. Instead try a warm cup of tea, which still contains enough caffeine for a morning pick-me-up.
Breakfast Ideas
1. Oatmeal
Photo by Amanda Shulman
You might be sick of hearing about oatmeal at this point, but it really is an awesome breakfast staple. It’s a complex carb, which means you digest it slowly, so it stops your mid-morning cravings and keeps you satisfied until lunch. We have a sweet oatmeal guide on how to prepare a bowl of oatmeal in little time. If you like using stove-top, my suggestion is to stir in 1 beaten egg or 2 whisked egg whites towards the end of cooking. It’s a great way to add more protein and other nutrients, and it gives the oatmeal a custard-like texture.
2. DIY Breakfast Sandwich
Save some money by making your own breakfast sandwiches at home. While you basically have the freedom to use your favorite ingredients, try to stick with multigrain bread or whole wheat English muffins. (White bread is heavily processed and does nutritionally little for your body.) Try quickly sautéing some eggs with spinach and cheese, or try simply layering smoked salmon, cream cheese and avocado. If you’re like me and wake up with a sweet tooth, try my go-to combination: banana, sliced strawberries and chocolate peanut butter.
Photo by Charles Wetherbee
3. Omelette
Eggs are a cheap college student’s best friend. The cholesterol from consuming the entire egg isn’t as bad as you’d think. However, if you really are concerned, use either pure liquid egg whites or a combination of eggs and egg whites. Avoid using egg substitutes like Egg Beaters, which contain suspicious add-ins and chemicals. Mix in whatever veggies you want, but if you’re still looking to fill your stomach, have some fresh fruit on the side.
Photo by Amanda Shulman
4. Layered Breakfast Smoothie
If you’re lucky enough to have a blender in your dorm, you can blend yourself a frozen fruit smoothie and layer it with some granola, yogurt and fresh fruit. This a quick option if you find yourself rushing in the morning. Plus, you’ll get the vitamins and minerals you need while staying hydrated.
Photo by Amanda Shulman
5. Three-Ingredient Banana Pancakes
These pancakes are great because all the sugar comes naturally from the banana. The recipe could not be any easier and then you can drizzle them with some maple syrup, honey or melted peanut butter.
Photo by Hannah Morse