Simple and Delicious Meal Prep Ideas for Truck Drivers

Living a healthy lifestyle and consuming nutritious foods on a regular basis can be a real challenge for those who spend the majority of their time on the road. The stress of irregular work hours and the difficulty of finding fresh, healthy food can make meal prep for truck drivers a nightmare. However, preparing easy meals for truckers can be simple, especially with a bit of preparation and strategy.

Fresh Vegetables

When deciding on food to pack for truck drivers, vegetables are often an easy and delicious choice. They are relatively affordable, high in nutritional value, and easy to find, and as long as you have access to a refrigerator, they are perfect for long-haul trips. Try packing one or more of the following types of vegetables before your next trip:

  • Carrot sticks
  • Broccoli
  • Zucchini
  • Cucumbers
  • Celery

If you find yourself getting bored with your normal vegetable routine, try adding a bit of peanut or almond butter to your celery. Some vegetables will taste even better when tossed with your favorite seasonings or vinaigrette dressing. Just be sure your vegetables are fresh and you don’t drown your vegetables in calorically dense dressings and nut butter.

Fresh Fruit

Much like fresh vegetables, fresh fruits such as apples, bananas, oranges, and grapes can be tasty and nutritious at the same time. Consuming fruits regularly is a great way to stay hydrated and obtain the important vitamins and nutrients your body needs to stay energized and healthy. When choosing fresh fruit, try to avoid fruits that are bruised or dull in color. If you absolutely cannot find fresh fruit near you, look for fruit cups that contain juice instead of high-fructose corn syrup.

Nuts and Seeds

Raw nuts and seeds such as almonds, cashews, and sunflower seeds are high in protein, fiber, and “good” unsaturated fats. Many of them also contain omega-3 fatty acids, which can lower your chances of heart problems, as well as vitamin E, which can help reduce the amount of plaque that accumulates in your arteries. Roasted seeds are known to be an excellent source of zinc, which has been proven to be beneficial for men’s health. When choosing nuts and seeds, try to avoid items packed in salt, and consume them sparingly—even though they are nutritious, they are still high in fat. If you are really craving something sweet and salty, try making your own homemade trail mix by adding dried fruits and a bit of chocolate to the nuts of your choice.

Boiled Eggs

Eggs are packed full of nutrients, and they are relatively simple to prepare. Eggs are high in protein, vitamin D, iron, and vitamin B2. Their whites also contain nutrients such as selenium and cholesterol, and many brands of eggs now contain omega-3 fatty acids, which can keep your heart healthy and lower your risk of heart attack and stroke. Boiled eggs will also store well as long as they are kept at a safe temperature.

Greek Yogurt

The nutritional value of many types of yogurts can be questionable, but Greek yogurt is high in protein, and many types are low in sugar. Most brands of Greek yogurt contain anywhere from eight to 12 grams of protein, as well as considerable levels of calcium and vitamin D. The cultures contained in yogurt have also been known to aid in digestive health and regularity. With so much to offer, consuming Greek yogurt is the perfect way to handle your ice cream cravings.

Protein Bars

Protein bars are a popular healthy snack, and they can be found in virtually every grocery store in the country. Once only consumed by bodybuilders and fitness enthusiasts, protein bars have become mainstream and are often substituted for entire meals. They contain relatively high amounts of protein and come in a wide variety of flavors and textures. When choosing a protein bar, be sure to carefully examine the fat and sugar content before making a final decision. In an effort to boost sales and appeal to a wider variety of palates, many protein bar manufacturers have opted to add unhealthy amounts of sugar and fat to their products. These types of protein bars can be immensely unhealthy when consumed on a regular basis.

Muffins

Contrary to popular belief, muffins can be tasty and nutritious. They also store well, making them ideal for long trips. In general, homemade muffins that incorporate fresh oats, nuts, fruits, and seeds tend to be significantly healthier than prepackaged grocery store and coffee shop muffins. They are much lower in sugar, and many people add healthy add-ins such as protein powder to increase the nutritional value.

The Importance of Planning Ahead

As mentioned above, meal prep for truck drivers can be simple with just a bit of preparation and planning. High-calorie, sugar-laden foods may be more convenient, but your body will thank you if you choose to consume the healthier options listed above instead. To make meal preparation easier, try packing items that store well before your trip so you don’t have to keep running to the store.

Eating Right- Essentials of Health and Wellness for Truck Drivers

When you live your life on the road, eating right can seem impossible. Who has time or the tools needed to cook healthy foods? Eating right is a bit more challenging than driving through your favorite fast food restaurant, but it isn’t impossible (or even that hard) when you get in the habit, even for truck drivers. And since diet has big implications for your health, a few changes are worth it. Here’s what every trucker needs to know about eating right.

Why Is Eating Right Important?

They say, “You are what you eat,” and when it comes to your health, this is certainly true. Many diseases are diet related including diabetes, heart disease, obesity, and some cancers. Seeing that truckers are already at an increased risk for many of these problems, a good diet is essential.

What Can You Do?

Changing the way you eat is challenging. You’ll be more likely to achieve success if you take small steps. Don’t get discouraged if your diet isn’t perfect from the start. Add in one or two positives to your diet at a time and keep working until you’re where you want to be. Take the first step toward your diet transformation today. Here are some ideas for incorporating healthier foods into your diet on the road.

  • Stock Up on Fruits and Vegetables– What’s your favorite snack on the road? If you love chips or candy, consider making the switch to fruits and vegetables. Pre-sliced apples, baby carrots, cherry tomatoes, celery sticks, etc. are easy to eat on the go and can be purchased prepared and ready to eat. If you don’t want to hassle with refrigeration or a cooler and want foods that will last for months, opt for dried fruits like raisins, banana chips, or dried apples.
  • Go Nuts!- To satisfy your salty cravings with a healthier choice, opt for nuts and seeds. Almonds, cashews, pumpkin seeds, peanuts, sunflower seeds, and pistachios are all healthy and delicious options. Remember, heavily salted nuts aren’t the best choice if you want to keep your sodium levels where they should be. Opt for lower salt options.
  • Make it Yourself- You might not have access to a full service kitchen in your truck, but there are many things you can make yourself to skip the drive through and eat healthy. Canned tuna and chicken can be used to make tuna or chicken salad. Pair with crackers and veggies for an easy lunch or make a sandwich. For breakfast, make some oatmeal, eat yogurt, enjoy a hardboiled egg, or choose a healthy cereal option (granola is a great choice). When you make food yourself you can control what goes in and you save money too. Eating right doesn’t have to be expensive.
  • Skip Soda– Diet or regular, soda isn’t a healthy choice. To prepare yourself for healthier eating on the road, have plenty of water on hand. Choose water instead of soda. At first you may need to cut back gradually, especially if you’re hooked on caffeine, but this one change can make a big difference in how you feel.

When You Do Eat Out

Eating out is inevitable as a truck driver, but there are things you can do to eat healthier at restaurants. Try these tips. (For more ideas, see this great slideshow from WebMD.)

  • Plan Ahead- A little research before you head to a restaurant can give you good ideas for which foods to choose. This slideshow from the Food Network gives healthy suggestions for many popular chains (including some fast food options). If you don’t plan ahead, ask which options are heart healthy, lower fat, etc.
  • Avoid Fried Foods– Skip the fried foods and opt for boiled, broiled, and grilled instead.
  • Choose Healthy Proteins– You can find healthy protein options at almost every restaurant. Limit your red meats and opt for leaner chicken instead. Fish is a great choice when you can find it. Seafood is a rich source of omega-3 fatty acids and can lower your risk of heart disease.
  • Don’t Forget the Veggies– If you’re eating out, find a way to include a vegetable (or better yet, two) with every meal.

Tips for Success

You can do it. You can eat healthier on the road. It will be hard, but once you start seeing the positive health benefits, you’ll know your efforts are paying off. These final tips will help you achieve success.

  • Try and Try Again– Don’t worry about your slip ups as you work toward eating healthier. Try your best and then try again.
  • Small Changes Matter– If you’re not ready for a perfect diet, make small changes. Switching soda for water a couple of meals a day is better than doing nothing. Adding in an extra vegetable will have positive benefits, even if you change nothing else. Small changes can make a difference in your health.
  • Prepare– Healthy eating requires a little preparation. The time to decide to eat right is now, not when you’re starving and needing a snack. Stock your truck with easy to eat, healthy options now so they are there when you need them. If you want to eat better tomorrow… buy the right foods today.

Life on the road does make it difficult to eat right, but you can do it. What changes will you make to your diet for a healthier tomorrow?