What Successful People Eat for Lunch: Power Meals and Habits
Midday routines and meals designed to keep energy high and performance sharp.
Lunch isn’t just a midday refueling—it’s an opportunity to optimize productivity, boost energy, and support overall wellbeing. Fascinatingly, many highly-accomplished individuals have distinctive preferences and routines when it comes to their midday meal. Whether opting for lean proteins, inventive salads, comforting classics, or light bites, these choices reflect not just personal taste but often a strategic approach to ongoing performance and health. Below, we dive into the specific lunches enjoyed by celebrities, entrepreneurs, athletes, and visionaries, supported by expert nutrition insights and actionable takeaways for your own lunch hour.
Table of Contents
- Emily Weiss: Everything, Especially Soup
- Prince William: “Rubbish Sandwich” and No-Lunch Strategy
- Simone Biles: Salmon and Veggies
- Selena Gomez: Chicken Salad
- Warren Buffett: Hot Dogs and Ice Cream
- LeBron James: Chicken and Veggies
- Gwyneth Paltrow: Pizza, Eggs and More
- Martha Stewart: Tuna Salad
- Jane Goodall: Squash and Orzo
- What Do Nutrition Experts Recommend?
- Lunch Habits to Avoid
- Making the Most of Your Lunch Hour
- Frequently Asked Questions (FAQs)
Emily Weiss: Everything, Especially Soup
Emily Weiss, founder of Glossier, takes a flexible and exploratory approach to lunch. She is obsessed with vegan chickpea soup, citing it as a staple, but also lets her curiosity guide her choices. From lobster and sushi to bagels and French fries, Weiss isn’t afraid to break from routine and eat what appeals to her—sometimes whatever is most convenient when she’s on-the-go.
- Vegan chickpea soup (rich in protein and fiber)
- Lobster, sushi (lean proteins, Omega-3s)
- Bagels, French fries (quick comfort foods)
- Flexibility and variety over strict repetition
Prince William: “Rubbish Sandwich” and No-Lunch Strategy
Prince William, future King of England, typically skips lunch to stay light and focused during busy workdays, instead maximizing his breakfast: scrambled eggs, buttered toast, apple juice, tea with milk and sugar. On rare occasions, hunger strikes, leading him to settle for a “rubbish sandwich”—a pre-packaged meal from a UK airport—paired with a chocolate brownie and a glass of red wine.
- Prefers to skip lunch to stay energized
- Breakfast-focused: eggs, toast, juice, tea
- Occasional airport sandwich, brownie, and wine
- Philosophy: Avoid feeling weighed down mid-day
Simone Biles: Salmon and Veggies
Simone Biles, Olympic gymnast, prioritizes a balanced plate after training. Her lunch features salmon for lean protein and an assortment of vegetables—green beans, broccoli, corn, and peas. Biles isn’t rigid, allowing for the occasional pizza order from a favorite delivery service when craving a treat.
What others are reading
- Salmon (high in Omega-3 fatty acids, protein)
- Vegetable medley (provides vitamins, minerals, and fiber)
- Occasional pizza for variety and enjoyment
- Mix of discipline and mindful indulgence
Selena Gomez: Chicken Salad
Selena Gomez, the multi-talented entrepreneur and entertainer, practices consistency, eating a chicken salad sandwich with grapes and a pickle nearly every day for lunch. She also freely admits to her love of Taco Bell’s Mexican Pizza, brought as a treat by her fiancé Benny Blanco.
- Chicken salad sandwich (protein, fresh grapes for sweetness)
- Pickle on the side (flavor and crunch)
- Occasional Mexican Pizza
- Reliance on familiar, favorite foods for efficiency
Warren Buffett: Hot Dogs and Ice Cream
Warren Buffett, celebrated investor, is proof that lunch choices are deeply personal. He prefers classic comfort food from Dairy Queen: a chili cheese hot dog and an ice cream sundae with cherry sauce and chopped nuts for dessert. His meals reflect joy and simplicity rather than dietary optimization.
- Chili cheese hot dog (hearty and filling)
- Ice cream sundae with cherry sauce and nuts (classic dessert, celebration of life’s pleasures)
- Emphasis on satisfaction over nutritional rules
LeBron James: Chicken and Veggies
LeBron James, elite athlete, is meticulous about his lunch, especially on game days. He consumes chicken breast for lean protein, pasta for carb-fueled energy, and occasionally salad with olive oil. His plate is loaded with vegetables including squash, zucchini, banana peppers, and asparagus.
- Chicken breast (protein for muscle repair and satiety)
- Pasta (complex carbohydrates for energy)
- Colorful vegetables (phytonutrients, vitamins)
- Healthy fats: olive oil in salads
- Diet varies based on training vs. non-training days
Gwyneth Paltrow: Pizza, Eggs and More
Gwyneth Paltrow, wellness icon and actress, mixes health with culinary creativity. She’s shared favorites like salads, jicama tacos, and lettuce-wrapped turkey burgers. Yet, she isn’t afraid to enjoy indulgent group meals, posting about deviled eggs, cucumber and tomato salad, an egg sandwich, hash browns—and pizza enjoyed with her kids Apple and Moses.
- Salads, jicama tacos (fresh, nutrient-rich)
- Lettuce-wrapped turkey burger (lean protein, lower carbs)
- Deviled eggs, cucumber salad, tomato salad, egg sandwich, hash browns (variety and flavor)
- Pizza (flexibility to savor alongside family)
Martha Stewart: Tuna Salad
Martha Stewart enjoys a refined yet simple tuna salad, typically made from Italian tuna packed in olive oil. She adds celery, crispy apple, half a shallot, lemon juice, a touch of mayonnaise, salt, and pepper. Stewart demonstrates how combining premium ingredients and thoughtful preparation can elevate even a standard lunch into something special.
- Italian tuna in olive oil (Omega-3s, healthy fats)
- Celery, apple (crunch and freshness)
- Shallot, lemon juice, light mayo (balanced flavors)
- Minimal seasoning and mindful technique
Jane Goodall: Squash and Orzo
Jane Goodall, legendary primatologist, follows a vegan diet with hearty, flavorful ingredients. Her preferred lunches include grilled squash and orzo salad with pine nuts, sweet potato with non-dairy yogurt, and maple pumpkin seeds. These dishes blend plant-based nutrition with delicious taste, inspired by her book #EATMEATLESS.
- Grilled squash, orzo salad with pine nuts (complex carbs, healthy fats)
- Sweet potato with non-dairy yogurt (fiber, vitamins)
- Maple pumpkin seeds (protein, micronutrients)
- Emphasis on vegan, nutrient-dense foods
What Do Nutrition Experts Recommend?
While the famous sometimes prioritize enjoyment over nutrition, dietitians and health experts counsel a more strategic approach to lunch for sustained energy and brainpower.
- Chickpeas (protein and complex carbs): Often praised for their ability to fuel both mind and body, especially when paired with balsamic vinegar to slow digestion and sustain energy.
- Green tea: Contains theanine and a modest amount of caffeine, sharpening focus and concentration.
- Fruits and vegetables: Boost happiness, creativity, and general engagement at work.
- Lean meats, fresh fish: Offer high-quality protein for muscle health and mental alertness.
- Healthy fats: Avocado, nuts—support brain function and satiety.
| Lunch Option | Primary Benefit | Example |
|---|---|---|
| Lean Meats & Fish | Protein, amino acids, sustained energy | Grilled chicken, salmon, tuna salad |
| Complex Carbs | Stable energy, fiber | Orzo salad, whole grain toast, brown rice |
| Vegetables | Vitamins, minerals, antioxidants | Salads, steamed or grilled veggies |
| Healthy Fats | Brain health, satiety | Avocado, olive oil, nuts |
| Moderation & Indulgence | Joy, mental satisfaction | Pizza, chocolate brownie, ice cream sundae |
Lunch Habits to Avoid
- High-sugar foods (cookies, candy, sugary soda) generate rapid spikes and crashes in blood glucose, hurting focus and energy.
- Refined carbs (white pasta, white bread) digest quickly, leading to a post-lunch slump.
- Skipping lunch can preserve alertness short-term, but risks long-term nutritional deficits and reduced metabolic health.
- Eating at your desk—especially under stress—can disrupt digestion, reduce energy, and lead to sluggishness or bloating due to diverted blood flow and reduced gut efficiency.
Making the Most of Your Lunch Hour
Lunch is not just about the food—it’s also about how you spend your break. The most successful people adopt habits that help recharge their bodies and minds for the rest of the day.
- Leave your desk: Step outside if possible, even for 10 minutes, to refresh and reset.
- Eat with others: Social interaction during meals can enhance mood, relieve stress, and build relationships.
- Listen to music: Music can help decompress and enhance relaxation during lunch.
- Exercise lightly: A walk or brief activity boosts circulation, improving afternoon performance.
- Unplug and recharge: Turn off devices for part of your break to restore attention and mental clarity.
Frequently Asked Questions (FAQs)
Q: Are there any healthy ways to enjoy a treat for lunch?
A: Yes. Many successful people, including Warren Buffett and Selena Gomez, occasionally enjoy comfort foods or fast food. The key is moderation. Balancing healthier routines with occasional treats can maintain both satisfaction and nutritional goals.
Q: Is it bad to eat the same thing every day for lunch?
A: Not necessarily. Eating a consistent, healthy meal as Selena Gomez or Tim Ferriss do can simplify decision-making and support routine. However, variety ensures a broader nutrient intake, which is also important for long-term health.
Q: Should I always skip carbs at lunch if I want to stay productive?
A: No. In fact, complex carbohydrates (whole grains, legumes) supply energy that is steady and sustainable. The problem lies with refined carbs and sugars that cause energy spikes and crashes. Pair carbs with protein and healthy fats for best results.
Q: Can skipping lunch improve my afternoon performance?
A: For some, like Prince William, skipping lunch helps them avoid feeling sluggish. However, regularly missing meals can lead to decreased metabolism and nutrient deficiencies. For most people, a light, balanced lunch is optimal.
Q: What is the worst lunch habit for productivity and health?
A: Eating at your desk under stress is particularly problematic. Not only does it disrupt digestion, but it can also contribute to post-lunch fatigue and discomfort. Make time to eat mindfully and away from work tasks.
References
- https://www.andrewmerle.com/blog/2016/7/21/what-successful-people-eat-for-lunch
- https://www.goodhousekeeping.com/health/diet-nutrition/g63443832/what-successful-people-eat-for-lunch/
- https://www.goodhousekeeping.com/uk/lifestyle/a64440357/lunchtime-gut-health/
- https://thecrownedgoat.com/housekeeping-habits-we-practice-every-day/
- https://www.palletone.com/ceo_category/housekeeping/page/2/
- https://kpa.io/blog/dos-and-donts-for-boosting-your-teams-housekeeping-habits/
- https://www.prab.com/good-housekeepings-positive-effect-on-profit-productivity-and-purpose/
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