Salad season is here – Cennet Tezgel

It’s time to ditch the soups, salad season is upon us and what a perfect way to get in your 5 a day. The thought of salads may seem boring to you though right?

That’s where we go wrong, salads can still be delicious and energising foods without being associated to being on a “diet”. We can spice up our salad, add different vegetables and even add fruit to be adventurous and exotic.

Why eat salads on a nutrition point of view? Vegetables in salads have a good source of insoluble fibre which will help keep a healthy digestive tract, adding extra sources of fibre such as nuts, seeds and beans to our salads known as soluble fibre can help to keep out blood sugar levels balanced along side a healthy living diet and lifestyle.

Salad vegetables such as spinach, a dark vibrant colour adds in the nutritional profile packed with vitamin A & C, as well as adding in iron and fibre.

Tomatoes a popular salad ingredient adds vitamin C and fibre. Fibre aids in achieving a healthy weight, as well as keeping a healthy digestive system, with vitamin C is a treatment for the common cold, boosts the immune system as well maintaining a healthy skin, and healing of skin which may be vital during the hot summer days.

But why not be adventurous instead of the normal day to day salads? I have a few recipes to share to get your salads looking instagramable, summer vibrant and full of colour that will make your food choices this summer extra healthy and happy.

Here are my top four favourite ingredients/recipes for a salad this summer, if you decide to be adventurous try them out and tag a picture in Instagram with @metmunch we love to see your food pictures.

  1. Roasted Aubergines

An easy vegetarian recipe, that can pack your salad with summer flavours. Aubergines are a source of dietary fibre, B1 & B6 and also adding in as a source of potassium.

  1. Mint

A perfect additional to a bit of flavour to your salads, a perfect summer taste. A good idea is courgette, feta and mint salad. or you can add to your basic salad vegetables with a apple cider vinegar and olive oil dressing. Mint is perfect to grow in your own garden, much sustainable and organic, additionally on a health side mint is known to be promote digestion, and good for individuals with irritable bowel syndrome to relieve symptoms.

  1. Pomegranate

There’s nothing wrong with adding fruit to our salads, it gives it that refreshing taste whilst adding extra vitamins, nutrients and increasing our 5-a-day recommendation. With its sweetness and pleasantly bitter taste it gives it that fresh feeling, along with a superior visual presentation to our salads by adding colour and shine. Pomegranates are known to have anti-inflammatory effects and is a source of antioxidants. A great recipe to try is a goat’s cheese salads with a pomegranate dressing. The dressing is simple to make, with using the juice and seeds of one large pomegranate, 4tbsp of extra virgin olive oil, 1.5tbsp of red wine vinegar, 1tsp of honey, and a touch of salt and pepper to finish. Exotic and beautifully flavoured.

  1. Asparagus

Last but of course not least we have asparagus a perfect addition to your summer salads. Not only are they delicious but very healthy, with only 20 calories per 100 grams and 0g of saturated fats it is one top a nutritionists list for ‘superfoods’. Asparagus has good sources of fibre, folate and vitamins A, C, E and extremely high in vitamin K; Vitamin K is important for strong bones and blood clotting, additionally antioxidants to help repair from free radicals in our body. Know you know that not only asparagus is the food to get a good amount of vitamins from a recipe that I would recommend is asparagus & halloumi salad (or tofu for a substitute).

A simple recipe that just requires asparagus, halloumi, fennel, red onion, and virgin olive oil to finish. After cooking the asparagus until tender, add it to cold water to refresh before adding into your salad, the fennel and onion should be trimmed and finely sliced and combined with the cooked halloumi and asparagus before adding in oil with a squeeze of oranges juice for the finish.

I hope you like the sound of a few of these recipes or added ingredients for your summer salads, don’t forget to tag in @metmunch to show us your creations of the recipes or any new recommendations for us to take on board. Thank you for reading.


6 Nutrition Tips To Get You Through Exams

By Sam Harrison

As the end of the academic year approaches, the thought of long summer days and catching up with friends may well be on your mind. For most of us, we must first tackle those long library days of revision and then finally…exams!

Now, without a doubt this period can be stressful and a little draining, but MetMUnch are here to provide you with some simple nutritional nuggets of information to help you on your way.

1. Breakfast Is King (Or Queen)


Now admittedly, it’s a cliché but breakfast really is the most important meal of the day. Your body has been fasting for the hours you’ve been asleep and requires a hearty breakfast to kick-start all its intricate functions.

A satisfying meal of scrambled or poached eggs on whole wheat bread gives a brilliant dose of protein and slow releasing carbohydrates. Eggs also contain a vitamin called Choline, which has been linked to better cognitive performance and protecting against memory loss (especially pertinent when revising).


2. Eat For Energy

To better aid the long hours of revision, your body should be providing the brain with a steady supply of glucose. Through aerobic respiration, glucose is the key source of energy within the body, and your muscles and brain (with that, your concentration) need it to thrive.

Foods with a low glycemic index rating such as sweet potatoes, quinoa or oats, release glucose into the blood stream gradually. This will increase concentration levels for longer periods (sadly, we can’t say the same for nachos or cookies).


3. Water Your Brain

keep hydrated

Water allows a large proportion of the chemical reactions to take place in our bodies, so the speed at which our body and brain functions is directly inhibited when we become dehydrated.

As mentioned earlier, after a period of sleep, we need to replenish certain things the body needs to operate optimally, and this includes water. Checking the colour of your urine is a strong indicator of hydration levels. The darker it is, the more water you need to drink. The NHS recommends we aim to drink around 1.2 litres of fluid a day, preferably water.


4. Move Your Body

Take a break from the books and get some exercise. Even a 30 minute walk can do wonders by boosting your concentration levels whilst naturally elevating your mood.


5. Plan, Plan, Plan


The key to maintaining a healthy body and mind when revising is preparation. A little forward planning goes a long way to negating the risk of reaching for poor food choices which may hamper your revision.

Ten minutes spent planning your meals before you go food shopping will be worth it on results day!


6. Treat yourself!

Perhaps most importantly – set aside some time to enjoy your favourite foods or drinks in a guilt-free way. This will not only help to keep you motivated, but gives you something to look forward to at the end of a long week. I personally find the idea of pizza and cocktails especially motivating 🙂

Best of luck, everyone!

Don’t waste food, preserve it!

Ok, so issues regarding food waste aren’t exactly brand new information for most people in the UK, especially since research published by the Waste & Resources Action Programme (WRAP) found that the UK created around 10 million tonnes of food waste in 2016, a staggering 60% of which could have been avoided. This has an estimated value of over £17 billion a year, and is associated with around 20 million tonnes of greenhouse gas emissions.

Food waste

However, here at MetMUnch, we have been having some thoughts…

Now, this is a little old school, but when a food is nearing the end of shelf life it can still be really useful, so how about making it into something else?

Strawberries a little mushy? Make them into a jam.

Got more cabbage than you can eat? Give kimchi a go.

Whatever you do, DON’T THROW IT!!

What started as a way of keeping food from the bountiful autumn harvest through cold winters is still a good way to keep food, as well as being able to imbue it with all manner of tasty flavours and textures.

But this is just the start…canning, drying, salting and preserving– all this and more is open in the wonderful world of fermented foods!


The science of preserving

They say the making of food is half-art and half-science. Well, the science is certainly clear to see whenever we preserve our foods.

There are so many methods open to us to keep our food at its best, and all which work on a few basic scientific mechanisms. Here are some examples:

  • Salting – By using salt to draw out the water we dehydrate the food and make it inhospitable to microbes, which would either spoil it or hurt us. Examples of salting include Sauerkraut or salt cod.
  • Vinegar – On a similar theme we can add vinegar, which changes the pH (<4.6), making it too acidic for microbes to grow. Examples include traditional favourites like a pickled onion or egg.
  • Use of ‘good bacteria’ – Competition is a good thing, so if we can get a harmless strain of microbe to proliferate & consume the resources in a food it leaves no room for the ‘bad bacteria’. This tool is often used in conjunction with salting, for example in the traditional Korean dish kimchi, which uses lactic acid bacteria.
  • Anti-microbial agents – It sounds a bit technical but some foods like spices contain natural chemicals that discourage microbial growth. While these are not often enough on their own they provide a great back-up line of defence when combined with one of the other methods. Cinnamon, clove and mustard all have this property.


These are just a few of the methods of preserving which have an incredible number of variations and combinations to add flavour, texture and safety to our foods. Have a go at home!

Ask a MetMUncher for more advice on creative ideas for your food, or visit for recipes, ideas and nutritional advice!

Grab your Grub and Go – by Lindsay Seccombe

Why should you spend your Sunday afternoons prepping meals for that long week at uni?

Here’s why…

  • You’re a student, you’re skint. Well either that, or you would just rather spend your student loan on something a bit more exciting than food. So, why not save your money by only buying what you need for the week? This way you can plan and prep your lunch for uni so you can grab it in the morning and go.


  • It can also stop that dreading snacking between lectures. “Ooo look! A vending machine”. Control yourself!! You have wonderful and nutritious nuts in your bag or that tasty fruit salad you prepared on Sunday. You do not need that chocolate bar!!

What to do in 3 steps…


Grab a piece of paper and jot down a weekly food plan for your Monday to Friday week. Use this as a checklist so you only buy what you need. Then get cooking, chopping, slicing ready for the week ahead.



Personally, I enjoy doing it on a Sunday night. That way, I’m ready for the week ahead.


You want to focus on the meal you eat while you’re at uni…lunch. This is the one that catches you out daily, dragging you over to the canteen. You should try to mix and match your carbs, protein and healthy fats within your chosen midday meal. A favourite of mine is chicken seasoned chicken with Mediterranean cous cous, peppers and tomatoes. This is usually paired with a 3pm snack of nuts and a colourful fruit salad.

Screen Shot 2017-02-17 at 10.52.42.png

Need some ideas for a satisfying and healthy lunch?

How about?

  • Mason Jar Salads Untitled-1

Mix and protein with salad, dressing and maybe a sprinkle of feta and bung the lot into a jar, just like this.

  • Mozzarella, Tomato and Spinach Pasta, yum!
  • Chickpea and Feta Salad (you could also use a mason jar).
  • Soup – Blend those left over veggies!! (We hate food waste)


  • Noodles with a dressing, protein and more veggies.
  • Sweet Potato and Quinoa salad (add chicken if you’re bulking)

Ever thought of prepping your breakfast? Well if you’re a smoothie lover, try this simple tip!

You’ve just woke up, its 8:45am and your lecture starts in just 15 minutes. Don’t you wish your smoothie was just sat waiting for you, rather than chopping up all that fruit? Try this out.


Prep your smoothie, chop those strawberries, raspberries, blueberries…and maybe some vegetables such as kale, beetroot and spinach, bung them in a freezer bag in your freezer draw. When you wake up in the morning, grab your prepped fruit and stick it in the blender with some Greek yogurt and fresh juice (just the fruit, not the freezer bag!) then you’re good to go!

New Year, New Me

3 Steps to a healthier 2017

With the New Year, brings the usual mantra of ‘New Year, new me’. The following weeks are filled with over exulted expectation and ambition resulting in the inevitable crash and burn. Familiar….? I thought so…

Consider this; if challenged to lift twice your bodyweight with little or no training you’d most likely fail, wouldn’t you? Lifting more than your body can manage is akin to the type of diet and exercise resolutions that thousands of people will have made across the country this week. Goals like ‘I won’t eat any junk food this year’ or ‘I will work out for an hour a day 7 days a week’ are simply too much too soon! Now, look at the alternative using the same analogy, if you slowly began to increase the amount you lift by 2 pounds a week, eventually you would be able to lift twice your bodyweight. It may take a considerable amount of time but the idea is that this method is sustainable. Get the idea?


Let’s apply this theory to the resolutions. If you were asked to choose just one day a week on which you must adhere to a plan; e.g. eliminating junk food and/or performing an exercise routine, then this seems much less intimidating and is therefore much more manageable. The benefit of this approach is that is creates habits. Reflex is when you perform something without having to apply your mind and the benefit of habits is that they follow the same principle and simply become part of your day/week. Instead of consciously telling yourself to follow a plan, you just do it. Then you can begin to slowly increase the number of healthy meals and days on which you follow the plan until the shift is towards more healthy meals and exercise and less junk.

Ok, so let’s start with

step 1: Choosing the plan to follow

Although many similar pieces will have been written, most will suggest the ‘perfect’ plan. The problem with this is that everybody is unique and what works for one doesn’t work for another. Some opt for vegetarian, others low carb or high fat or maybe even something a little more exotic. Some may prefer to make gradual changes by swapping white rice and pasta for wholegrain or trying to incorporate one or two extra vegetables into their evening meal. The bottom line is that regardless of what it is, find a plan which works for you and execute it to the best of your ability. The only point that must be stressed is that you must follow a food plan that is sustainable, crash diets won’t work here because the aim of this piece is to give you an opportunity to achieve and maintain your goals.


Step 2: Exercise

SMART targets are key here. SMART stands for Specific, Measurable, Achievable, Realistic and Time – bound. Firstly, your exercise must be specific to your goal; if you want to run a marathon as your resolution, lifting weights alone won’t get you there, you need to tailor the plan to your goals. Next is measurable. The biggest rush you will experience is smashing through the victory point of your target. Now, if you set yourself the aim of ‘I will run a 5k faster’ this isn’t measurable as what is classed as faster?
A minute off your previous best time? 5 minutes? You need to set a specific target against which you can measure your performance e.g. I will run a 5k in under 25 minutes. For the achievable part of a SMART target motivation plays a big part. If it isn’t achievable you set yourself up for failure, choose something that isn’t out of your reach. For realistic targets a strict rule must be followed, is it possible? If you had arthritis in your knees, running a marathon would not be realistic but swimming 50 lengths of the pool at local leisure centre could be. Finally, by keeping your goals within a time frame it provides the push you require as if a goal follows all the other steps but is ignorant to time then how do you motivate yourself to get it done? it simply gets put off and is eventually forgotten about.


Step 3: Motivation

Motivation is the key factor between failure and success. If you aren’t motivated to stick to a health plan, then you aren’t going to. Luckily, there is advice that can be given. Firstly, nobody will do it for you, understand that. There is no easy way, no cheats or shortcuts, nor should there be; this is the main reason why when you reach your goal it will feel all that bit better. It will be testing and there will be moments of weakness, the only thing you can do is remember why you are doing it and carry on. Leave notes to yourself on the fridge, a picture of someone in peak health on your mirror or anything that re-focus’ your mind on the task ahead. It’s all about learning not to expect too much too soon, the one thing that must be ingrained into the brain is this;



It’s not about tomorrow, or yesterday, it’s about now, this moment. Challenge yourself and watch as you reach, succeed and achieve.
Written by: Jacob Edwards




Want more foodie tips, tricks and nutritional advice? Find out more about our latest adventures in food at @MetMUnch on Twitter, Facebook, and Instagram.


Spill The Beans #8: Festive Edition From An MMU Student

Here at MetMUnch HQ, we love Christmas!

Family time, crisp winter walks, hot and yummy nutritious food and time to relax (we hope!).

As a busy first term draws to a close, we hope you’re all excited for all of these things and more. We decided to speak to some of our best MetMUnchers to find out what they’ll be doing, how they’ll be relaxing and with moderation in mind; how they’ll fit in those all-important fruits and veggies during a choccytastic festive period.

In this first festive edition of Spill The Beans we speak to first year Nutritional Sciences student and MetMUncher; Nicole.

Hi Nicole! Any tips for eating the recommended “5 a day” during the xmas period?

Nicole metmunch

Hello! I would suggest to make it fun. Use Christmas flavours and spices and maybe make them into Christmas shapes, use snow man cutters to make sweet potato dippers, and be creative. Also, soup is great, a wide variety of vegetables can be used and it also keeps you warm over the winter.

Brussel sprouts! yay or nay?

Brussel Sprout

Personally, I do not like Brussel sprouts but I will eat them because they are good for you and contain lots of nutrients. I may dislike them but I will try my best to eat them. I just cover them in gravy and have it with something I like to distract my taste buds. One day I may learn to love them but definitely a ‘nay’ for now.

How much chocolate is too much chocolate?

dark chocolate

Everyone deserves to enjoy food. So if you have some chocolate do not feel guilty or disheartened. Be positive and understand that we sometimes need to treat ourselves. Dark chocolate is best and we are recommended to have 25g-30g a day. So, if you are partial to chocolate still have it but less often and try to switch to darker varieties over 70%.

What WILL we find in your xmas fridge?

good-mood-food2 (1)

Lots of winter vegetables and left-over turkey! Left-over meat is great for soups, salads and a hearty sandwich. Try not to waste the meat that you have spent hours roasting and preparing. You will also find an excess of milk as I love hot chocolates over the Christmas holidays.

What WON’T we find in your xmas fridge – and why?


Well, you normally won’t find sprouts… You also won’t find cheese. The worst thing for me at Christmas time is when my family bring out the cheese board and I have to leave the room because of the smell. I’m defiantly not a cheese person!

How do you normally relax during the xmas holidays?

I watch plenty of Christmas movies, my favourite is Elf. I love to bake. Christmas baking is fun and relaxing. I wouldn’t say that I am really a relaxed person though as Christmas is too exciting to be relaxed. I like to be busy and create things at Christmas time. I like to make handmade gifts and decorations.


How is your xmas veg normally cooked? – and why?

My nana cooks the family Christmas dinner. She is the best cook in the family. Her vegetables taste beautiful and are not cooked for too long. I swear there is a secret to her wonderful vegetables, one day I will have to find out!

Xmas veg.jpg

Thank you so much, Nicole. We really want to try your nana’s yummy vegetables and well done for eating your nutritious sprouts!

It seems all our MetMunchers have such brilliant attitudes towards chocolate and moderation. We love it! Nicole is right, sometimes we just need to treat ourselves, free of guilt.

Want more foodie tips, tricks and nutritional advice?

Find out more about our latest adventures in food at @MetMUnch on Twitter, Facebook, and Instagram.

Spill The Beans interviews by Sam Harrison

From Everyone at MetMUnch, we wish you a Merry Christmas and a Happy New Year Cz9WLJAXcAAKUUW




Spill The Beans #7: Festive Edition From An MMU Student

Here at MetMUnch HQ, we love Christmas!

Family time, crisp winter walks, hot and yummy nutritious food and time to relax (we hope!).

As a busy first term draws to a close, we hope you’re all excited for all of these things and more. We decided to speak to some of our best MetMUnchers to find out what they’ll be doing, how they’ll be relaxing and with moderation in mind; how they’ll fit in those all-important fruits and veggies during a choccytastic festive period.

In this first festive edition of Spill The Beans we speak to first year Nutritional Sciences student and MetMUncher; Jacob.


Hi Jacob! Any tips for eating the recommended “5 a day” during the xmas period? 

Hi! I’d say adding seasonal fruits like cranberries and clementines to your stuffing or cheeseboard is a good idea! Also making vegetable smoothies with added apple juice to sweeten. Yummy.

Brussels sprouts! yay or nay? 


Definitely yay! As unbelievable as it seems, I really do like the taste and they are packed with lots of valuable nutrients like vitamin K and vitamin C.

How much chocolate is too much chocolate?


chocolate1Chocolate is there to be enjoyed and if you have the discipline (I don’t) to limit yourself to the occasional bar, you will enjoy it even more. Dark chocolate is a good alternative to milk chocolate.

What WILL we find in your xmas fridge?



All the usual plus special treats like smoked salmon for brunch on Christmas morning and a seafood platter for New Year’s Eve.

What WON’T we find in your xmas fridge – and why?


Alcohol or anything high sugar that exercise can’t justify.

How do you normally relax during the xmas holidays?


I normally watch films, catch up with family and friends and go for long walks with my husky, Genghis.

How is your xmas veg normally cooked? – and why?

boiled veg.jpg


For too long and with too much salt because my grandma makes it (sorry grandma!).

Thank you Jacob! Some great festive tips and tricks there! It seems the much divisive brussels sprout is a winner in Jacob’s eyes. We wonder if Genghis the dog likes them?

We’ll be back soon with another festive foodie genius and we’ll be asking them to spill the beans!

Want more foodie tips, tricks and nutritional advice? Find out more about our latest adventures in food at @MetMUnch on Twitter, Facebook, and Instagram.

Spill The Beans interviews by Sam Harrison

From Everyone at MetMUnch, we wish you a Merry Christmas and a Happy New Year 








Spill The Beans #6: Festive Edition From An MMU Student

Here at MetMUnch HQ, we love Christmas! 

Family time, crisp winter walks, hot and yummy nutritious food and time to relax (we hope!).

As a busy first term has drawn to a close, we hope you’re all excited for all of these things and more. We decided to speak to some of our best MetMUnchers to find out what they’ll be doing, how they’ll be relaxing and with moderation in mind; how they’ll fit in those all-important fruits and veggies during a choccytastic festive period.

In this first festive edition of Spill The Beans we speak to first year Nutritional Sciences student and MetMUncher; Rebecca…

Hi Rebecca! Any tips for eating the recommended “5 a day” during the xmas period?



Rebecca MetMUnch


Hi! There’s fruit and veg everywhere at Christmas, a lot of it is lovely and seasonal too. Chop it up, pop it in the fridge, and eat it as a snack through the day. If there’s any left, making a warm winter soup is brilliant! It’s so easy and tasty.

Brussels sprouts! yay or nay?

It’s a yes from me. Most certainly.




How much chocolate is too much chocolate?

If you’re having a selection box per day, you may be going a bit too far. However, I don’t see there being any problem with a small bar or a few miniatures in the day- just balance it out with your veggies and fruit!




What WILL we find in your xmas fridge?

 Brussels sprouts! And brandy cream for my mince pies. You will also find copious amounts of cheese in my fridge. 


What WON’T we find in your xmas fridge – and why?

Christmas pudding, I just can’t get on with it.

christmas pudding with custard 

How do you normally relax during the xmas holidays?

If it is a clear day, I really enjoy a walk through the forest of my hometown and I catch up with friends. On a wet, cold day I just want warmth and a good book.




How is your xmas veg normally cooked? – and why?

Mostly roasted, it is easier to cook it all together and I can use the turkey juices to add flavour! – Except, the cauliflower cheese of course!




Thanks, Rebecca! We love the turkey juice tip and we have another Brussels sprouts fan!

We agree about the chocolate, everything in moderation! It’s important to have a healthy mind AND body. Christmas is a time to enjoy ourselves.

See you soon with another seasonal superstar of nutrition!

We’ll be asking them to spill the beans!


Want more foodie tips, tricks and nutritional advice? Find out more about our latest adventures in food at @MetMUnch on Twitter, Facebook, andInstagram.

Spill The Beans interviews by Sam Harrison

From Everyone at MetMUnch, we wish you a Merry Christmas and a Happy New Year 


Spill The Beans #5: Food Tips From An MMU Student

MetMUnch knows it can be tricky to strike a good balance between your studies, money and feeding yourself.

With this is mind, we decided to speak to some of nutrition’s future superstars to spill the beans on their food habits, tips and tricks!

In this issue of Spill the beans we speak to third year Nutritional Sciences student; Keli…

 Hi! What do you love about food?


Hello. Well, I love the fact you can be adventurous with different flavours and fusions. Also, I believe being creative with food is one of the best ways to stay on track with healthy eating. It keeps things interesting.

How do you fuel yourself before a day at uni?

Overnight oats with Chia seeds keeps me energised until lunchtime. Sometimes I’ll have almond yoghurt and berries or a homemade smoothie with either coconut water, pear, spinach and oats or coconut milk, nut butter, oat bran and fruit. Yum.


 What’s your go-to healthy snack when at uni?

I really enjoy homemade energy balls from Deliciously Ella or just fruit, nice and simple. If I haven’t come prepared, I’ll just grab a Naked bar from the canteen.



What WILL we find in your fridge?

Lots of fruit and veg. Tofu, salmon, prawns. Feta cheese, eggs, salad leaves, spinach, beetroot, avocado, hummus, soya milk, coconut water, butter, olives, chicken, yoghurt. chilli, coriander, purée and chilli sauce.


What WON’T we find in your fridge ­ and why?

Processed ready meals as they are full of rubbish and bad for you. I love to make my own dishes so I know exactly what’s in them. Coca – cola!! I hate it with a passion and I refer to it as drain- cleaner! It has no benefit or purpose whatsoever.



What three food essentials can you never do without?

Fruit and veg. My fridge is always stocked up. Also, a variety of herbs and spices –  especially garlic, coriander and chilli.


What is your best piece of advice for food shopping on a budget?

Shop local to get fresh produce and support smaller businesses. Meal planning in advance is important to save money and always prep your food, so you have more time to relax after a day at university. I normally prepare on a Sunday ready for the week ahead.



Thank you so much, Keli! We agree that meal planning/prepping can be a life saver. Not only does it curb spontaneous spending, but allows more free time to chill out at the end of the day.



See you again soon for more spilling of the beans with our amazing nutrition megastars!

Want more foodie tips, tricks and nutritional advice? is full of recipes just for students. Find out more about our latest adventures in food at @MetMUnch on Twitter, Facebook, and Instagram.

And that’s not all! Want a free recipe book of our favourite meals? Sign up to MetMUnch’s monthly mailing list and get a free eCookbook of student-friendly recipes.

Spill The Beans interviews by Sam Harrison.

Fabulous Foods to Kick Start your Day


MetMUncher Lindsay Seccombe provides us with some excellent hints and tips about energy boosting breakfast ideas…

As a  University Student, breakfast is the most important meal of the day, it fuels your brain with essential nutrients and energy it needs to help you through a day of lectures. It also satisfies the appetite, helping you to avoid overeating during the day, keeping your fingers off those chocolate bars.

Here are a few of my energy-boosting breakfast ideas:

  • Peanut Butter and Banana on Toast

We don’t really need a recipe for this one, but it is full of protein and potassium. A great combination which will give you all the nutrients and energy you need on a morning. This filling combo should help to avoid 10am snacking and satisfy your tummy until lunch time.



  • Avocado and Poached Egg on Toast

So so yummy, providing you with essential healthy fats, protein and carbs from the moment you wake up. Start as you mean to go on!

  1. Slice the Avocado in half and remove the pip. Scoop out the filling into a bowl and mash together with a dash of salt and pepper.
  2. Bring a pan on cold water to the boil and add a dash of vinegar. Poach the Egg in by gently adding to boiling water and allow to poach for around 3 minutes.
  3. Spread the Avocado onto the Toast and finish by placing the Poached Egg on top.



  • Fruit Salad sprinkled with Quinoa

Your choice of fruit from berries to bananas, slice and chop then sprinkle with a handful of Quinoa for extra energy and fullness to stop your belly from rumbling. Quinoa is an ingredient many of us are unsure of, however this complete protein has other health benefits such as being high in calcium, magnesium several B vitamins and vitamin E. What more could you want on a Monday morning?

If you’re veggie or vegan try adding more quinoa to your diet, as it contains all nine essential amino acid, helping you to meet your recommended daily intake of protein.



  • Avocado with Egg and Cheese

Another tasty avocado dish containing healthy fats and protein, scoop and eat the contents with a spoon and you’re good to go.

  1. Slice the Avocado in half and remove the pip.
  2. Crack half an egg into each half of the Avocado (one will have the pleasure of the yolk).
  3. Place each half into a baking tray into a preheated oven (180c) for 15-20 minutes.
  4. Once cooked, sprinkle with cheese, salt and pepper and place back into the oven for a further 2 minutes for the cheese to melt.



  • Greek Yogurt with Berries

Your choice of berries from strawberries, blueberries, raspberries and so on. Add a spoonful of Greek yogurt for extra calcium and protein to start the day.




  • Protein Banana Pancakes

This one is good if you’re bulking and love the added protein to your diet.

  1. Blend together 2 Bananas, 1 tbsp Greek Yogurt, 1 handful of Porridge Oats, 1 Egg and 1 spoonful of Protein Powder.
  2. Once blended add a pancake sized amount of mixture to a pan containing heated oil and cook on each side for around 1 minute.
  3. Carry on till all the mixture is used up!