5 Brain-Boosting Lunches for Entrepreneurs On The Go

food infographic

When you’re on the go running a business, your diet can be one of the things that starts to suffer first.

Whether it’s relying on takeaway junk food while you’re travelling between meetings, or missing lunch altogether because you’re just too busy – in time it’s going to affect your work.

Your diet has a direct effect on your energy and concentration levels, as well as your brain’s ability to function in general.

What that means is, if you want to be the best in business your diet needs to be in great shape.

In the infographic above we’ve looked at a few easy business lunches that can provide a great boost to your brain power, and will help keep your energy levels up until the afternoon.

Here we’re going to break down some of the key nutrients that have been proven to have a positive effect on cognitive performance, and why you should look to get them in your diet.

Omega 3

omega 3

Omega 3 is a fatty acid and its primarily found in oily fish. Omega 3 has a whole host of benefits to your health including

  • Improving brain health
  • Improving heart health
  • Protecting your joints
  • Reducing inflammation
  • Fighting depression and anxiety
  • Improving sleep
  • Improving your skin.

Omega 3 is synonymous with cod liver oil and cod liver oil tablets, but you can also find it in most oily fish like Mackerel, Salmon and Tuna, as well as plant-based sourced like walnuts, chia seeds and flax seeds.


B12 is an important vitamin to have in your diet, and it is something many people are deficient in. You should make sure you have plenty of B12 in your diet however as it has many benefits such as:

  • Better mood
  • More energy
  • Improved memory
  • Heart health
  • Brain health and function
  • Better Sleep
  • Lower Inflammation
  • Healthier Skin

Naturally, B12 is only available through animal sources such as meat, eggs and dairy. Shellfish and Liver are two examples that are particularly high in vitamin B12. If you do not eat meat it is highly advisable to use a B12 supplement on a daily basis.


zinc foods

Zinc is another essential micronutrient that is important to having good health, brain function and performing well in the workplace.

  • Increased Immunity
  • Antioxidant effects
  • Maintains heart health
  • Aids in nutrient absorption and digestion
  • Supports liver health
  • Helps growth and repair
  • Improves sleep
  • Improve brain function

Good dietary sources of zinc are things like nuts and seeds, as well as beef, lamb and chicken.


Technically choline isn’t a vitamin or a mineral, but it’s still an essential element to consume in your diet. Your body can produce small amounts of this compound, but not enough for your daily requirements so it’s important you get some in your diet.

Here are some of the benefits:

  • Healthy liver
  • Improved brain function
  • Exercise performance and muscle function
  • Decreased inflammation
  • Improves mood

If you want to get more choline in your diet (and you should) some of the best food sources are eggs, especially egg yolks, dairy, nuts and cruciferous vegetables like cabbage, kale, broccoli and cauliflower.

These are just some examples of the nutrients you should be looking to add into your diet to perform at your best in the work place. Overall though for maximum health and performance, it’s best to simply focus on a well-rounded diet with plenty of fresh vegetables.

Hopefully some of these quick lunch ideas for entrepreneurs on the go will help you add variety into your lunches and feel the benefit while running your business.