Energy drinks, potato chips and candy are the current staples of student diets. This pre-packaged food is cheap and easy to obtain, making it optimal for students who are constantly busy with studying. However, this diet lacks crucial nutrients that are necessary for peak cognitive function and overall health. Here are ten nutritious meals that are quick and easy to make, perfect for a busy student.

1. Fruit and Nut Porridge Bowl

The fresh fruit and warm porridge in this bowl create a meal that is comforting first thing in the morning. It includes porridge topped with Greek yogurt, fresh fruit, nuts and seeds on top. It only takes 10 minutes to prepare and is low in fat.

Instructions: Cook 6 tablespoons of porridge oats in 400 milliliters of water on high heat for four minutes until thickened. Add Greek yogurt, sliced fruit, nuts and seeds on top.

2. Muesli with Oats, Dates and Berries

This easy-to-make muesli has similar nutritious ingredients to the meal above. It also includes oats, nuts, seeds, berries and yogurt, with the addition of high-fiber puffed wheat. This dish, although similar to the one above, is a recipe that can be completed in just seven minutes.

Instructions: Toast 100 grams of oats lightly in a frying pan along with the pecans and seeds. Pour the mixture into a large bowl along with 25 grams of puffed wheat. Top with yogurt, fruit and a sprinkle of cinnamon.

3. Banana Pancakes

These warm, fluffy pancakes are high in fiber and protein and low in sugar, making them a super nutritious breakfast. This recipe takes slightly longer to complete than the previous recipes, at 20 minutes.

Instructions: Blend 125 milliliters of oat milk, two egg yolks, a banana, 100 grams of oats, two teaspoons of baking powder and a few drops of vanilla extract in a blender. Whip egg whites until stiff peaks form and add to the batter. Cook pancakes on medium heat for one to two minutes on each side. Top with fruit, syrup or other toppings.

4. Jerk Chicken Sandwich

This meal brings the tropical flavor of Jamaica straight to your plate. This chicken sandwich includes a Jamaican-inspired spiced chicken cutlet, lettuce, tomatoes and cheese. It is a low-calorie, high-protein meal that only takes 20 minutes to cook.

Instructions: Marinate a chicken breast in thyme, oil, jerk seasoning, lime juice and other spices for five minutes. Cook the chicken on a griddle pan for four to five minutes on each side. Place on a toasted bun along with the toppings.

5. Chicken and Avocado Sandwich

This simple sandwich is a great meal to make when you don’t have a lot of time to cook, since it only takes five minutes to prepare. It combines chicken, avocado, tomato, onion and a little bit of mayo all on some sourdough bread.

Instructions: Spread a thin layer of low-fat mayonnaise on toasted sourdough bread. Add cooked chicken, avocado, tomato and onion onto the sandwich.

6. Courgette Tortilla

This low-calorie meal is great for those on a vegan diet. It is high in protein and consists of a shredded zucchini tortilla with red peppers, olives and hummus on top. This meal only takes eleven minutes to cook.

Instructions: Cook shredded zucchini in a frying pan until softened. Beat four eggs in a separate bowl with one teaspoon of harissa. Pour the mixture into a frying pan and cook for two minutes on each side. Spread hummus on top of the tortilla and add red peppers and olives on top.

7. Spicy Chicken and Avocado Wraps

This meal is low-calorie, low-sugar and high in protein, making it a truly nutritious meal. It combines the spice of the chicken and the smooth texture of the avocado to make a flavorful meal. It also only takes eighteen minutes to cook.

Instructions: Marinate a chicken breast in lime juice, chili powder and garlic for five minutes, then fry it in olive oil. Slice the chicken into thin pieces and roll into a wrap along with sliced avocado and bell peppers.

8. Black Bean Burrito Bowl

This bowl is filled with vegetables and protein. It mimics a classic Chipotle bowl but with less sodium, making it a healthier alternative. It’s low-sugar, high-fiber and low in sodium, taking 30 minutes to complete.

Instructions: Heat olive oil and garlic in a frying pan over medium and add cubed chicken breast, stirring frequently until cooked all the way. Warm black beans and add them to a bowl along with cooked basmati rice, diced tomatoes, onion, corn, lime and the cooked chicken.

9. Miso Noodles with Fried Eggs

This filling, fiber-rich meal is an easy meal to make on lazy days. The miso flavoring gives the meal that classic savory taste. It takes 22 minutes to cook, primarily consisting of the time it takes to cook the noodles.

Instructions: Boil wholewheat noodles. In a separate wok, stir-fry ginger, pepper and leek until softened. Add paprika and garlic powder and cook for one minute. Drain all but two tablespoons of water from the noodles and add one tablespoon of brown miso. Add noodles, bean sprouts, peas and spinach to the wok and cook until the spinach wilts. Add a fried egg and chili oil on top.

10. Beef Chow Mein

This meal is among the healthiest on this entire list. It is low in fat, low in sugar, high in fiber, and low in sodium. It is a nutritious replacement for Chinese takeout and takes 20 minutes to cook.

Instructions: Boil wholewheat noodles. Stir-fry a 200-gram lean fillet steak, 15 grams of ginger and an onion in a wok for two to three minutes. Stir in mushrooms and garlic, frying for three minutes. Mix one and a half teaspoons of tamari and one tablespoon of brown rice vinegar in a bowl along with one tablespoon of water. Add noodles and the mixture into the wok.

These quick and easy recipes are perfect for busy students. They are full of nutrients such as protein, vitamins and antioxidants that improve cognitive function. These recipes take less than 30 minutes and require minimal effort to prepare and are a great replacement for takeout and unhealthy snacks.