Exam Month Meal Map: Focus Foods That Last

Why it matters (quick science): Protein + fibre slows sugar spikes → steadier attention; fluids keep processing speed up.

How to do it (2 steps):

1. Anchor meals: breakfast + lunch with protein, colour, carb.

2. Timed snacks: every 3–4 hours; water each break.

5 Ready-to-Go Combos:
💡 Breakfast: oats + milk + berries
💡 Snack: apple + peanut butter
💡 Lunch: rice + beans + salsa + cheese
💡 Snack: yogurt + granola
💡 Late study: toast + almond/seed butter + banana

Troubleshooting:

• “No appetite AM” → smoothie version.

• “Snack raids at midnight” → add a protein+carb snack at 9 p.m.

Checklist:
✔️ Bottle at desk
✔️ Two snacks packed
✔️ Colour (fruit/veg) each meal
✔️ Screen breaks + stretch

Mini-Guide (save/share):
Exam formula: Protein + Colour + Carb + Water every 3–4 hrs.