The CEO’s Snack List: What High Performers Eat Between Meetings

The CEO’s Snack List: What High Performers Eat Between Meetings

Let’s be honest—between back-to-back calls, urgent emails, and surprise fire drills, lunch doesn’t always happen on time (if at all). That’s where smart snacking comes in. And no, I don’t mean grabbing a sugary bar from the vending machine.

As someone who juggles multiple projects and switches between “strategy mode” and “execution mode” several times a day, I’ve learned that the snacks I keep nearby can make or break my energy—and focus.

So, I started paying more attention to what I snack on. The result? More consistent energy, fewer post-lunch crashes, and sharper thinking throughout the day.

Here’s what I’ve learned—and what I now keep in my drawer, travel bag, and meeting tote.

Why the Right Snacks Matter More Than You Think

We’re all used to planning our calendars down to the minute. But planning what you eat during the workday? That gets overlooked.

Yet it makes a real difference. Eating clean, balanced snacks throughout the day helps:

  • Keep your energy levels steady
  • Prevent impulsive (and usually bad) food choices later
  • Improve focus in long meetings or during heavy decision-making
  • Support your overall mental performance—especially under pressure

The Snack Rules I Live By

I try to stick to these 4 principles when it comes to work snacks:

  1. Clean and simple – Nothing overly processed
  2. Balanced – Some protein, healthy fat, and fiber
  3. Easy to carry – No mess, no refrigeration
  4. Low sugar – Natural sweetness is fine, but I avoid spikes

So… What’s on My Snack List?

These are my go-to options. I rotate them depending on the day or if I’m traveling. A few of these are also part of the product lineup at Vitinor—a project I’m involved in that focuses on healthy, ethically sourced foods from West Asia.

🥜 Handful of raw nuts

Almonds, walnuts, pistachios. Simple, nutrient-dense, and great for mid-morning slumps. I like sourcing nuts that come directly from West Asian farmers—fresher, and no weird additives.

🍫 Dark chocolate (85% and up)

One or two squares in the afternoon when I’m feeling mentally drained. Antioxidants and a small caffeine lift—without the crash.

🍇 Dried mulberries or figs

Naturally sweet, packed with fiber, and surprisingly satisfying. Perfect for when I want something sweet that won’t ruin my energy. (At Vitinor, we work with partners who dry these fruits naturally, without added sugar.)

🌰 Roasted chickpeas or broad beans

Crunchy, salty, and way better for you than a bag of chips. High in plant-based protein too.

🥥 Coconut chips

These have been a recent favorite. Light, crunchy, and full of healthy fats. Sometimes I go for the plain ones, other times I pick spiced versions. Great for long car rides between meetings.

🍵 Mint or ginger tea

I keep a few herbal tea bags in my laptop bag. When I skip coffee, these help me reset and stay hydrated.

What I Try to Avoid

  • Granola bars with a laundry list of ingredients
  • Yogurts or smoothies with more sugar than dessert
  • Random vending machine snacks
  • Skipping snacks entirely and crashing later

Final Thought: Energy Is a Strategy

It’s easy to overlook food when we’re deep in our calendars and to-do lists. But the truth is—how we fuel ourselves in the small moments directly impacts how we show up in the big ones.

So if you're a founder, exec, or just someone navigating an intense schedule: don’t leave your energy up to chance. Plan your snacks the same way you plan your meetings.

Zurück zum Blog