If you are a Truck Driver, we have a question for you. Do you keep your truck fueled and well-maintained? Of course you do! If your truck runs out of gas or breaks down, you can’t do your job.
But, what about yourself? Are you keeping your body fueled and prioritizing your health and well-being? That’s not so easy, right?
At Kopf we understand it can be difficult to prioritize healthy eating and stay fit with an on-the-road lifestyle. But if you want to make a change, we want to help because YOU are our most important asset! Without YOU, the entire transportation industry comes to a grinding halt.
So let’s take a look at why healthy eating matters, key components of a healthy diet, our list of realistic and nutritious on-the-road healthy meal ideas (including healthy truck stop options), as well as tips for maintaining a healthy diet. Whether you’re a long-haul driver or regional operator, these healthy trucker meals will keep your energy high and keep you feeling your best.
Ready? Let’s go!
Why Healthy Eating Matters
The time to start paying attention to what you are eating isn’t when you’re having health challenges. It is now.
Your Health
Driving a truck is a sedentary job. After all, you are sitting behind the wheel most of the day. But this statistic is eye-opening: Truckers are TWICE as likely as other workers to be obese, putting you at a higher risk of developing diabetes, high blood pressure, and heart disease (see this study).
Your Safety
There is a clear link between diet, energy, and alertness. Think of food as fuel. Higher quality fuel (meaning nutrient dense food) keeps your engine running at a higher level (increased energy).
In this study of 389 Truck Drivers, researchers concluded:
“The driving behaviors of truck drivers are directly correlated with their dietary patterns. Drivers who preferred vegetables and staple foods had more positive driving behavior, while the animal-derived food and snack patterns were related to dangerous driving behavior. The experience of fatigue could explain the underlying mechanism between these factors.”
And while poor sleep and lack of exercise are also factors in fatigue, poor nutrition is also a source.
Fatigue reduces alertness, reaction time, and coordination for Drivers on the road.
The National Transportation Safety Board found in studying data from heavy truck accidents “31% incidence of fatigue in fatal-to-the-driver accidents.”
Bottom line: poor nutrition is detrimental to your health and safety on the road, which leads to our next question.
What is a Healthy Truck Driver Diet?
If nutrition is so important, what kinds of food should Truck Drivers be eating? There are a few key components to prioritize and foods to limit.
Prioritize:
- Lean proteins: egg, cottage cheese, Greek yogurt, beef, chicken breast, turkey, pork loin, fish, nuts, quinoa, legumes
- Fiber: fruits, vegetables, grains, legumes, nuts, seeds
- Complex carbs: whole grains (brown rice, oats, quinoa, barley, whole wheat), legumes like lentils and chickpeas, starchy vegetables like potatoes and peas, fruits like berries
- Healthy fats: avocados, olives, coconut, fatty fish, nuts, eggs, full fat yogurt
- Hydration: water, watery fruits like watermelon and cantaloupe, lettuce, soups and broths
Limit:
- Processed foods: sugary cereals and snack bars, white bread, pastries
- Sugary drinks: soda, energy drinks, sweetened beverages
- High fat snacks: fried food, chips
We are not recommending counting calories or eating bland foods. Rather, prioritize a variety of foods that give you energy and nourish your body.
The standard American diet (known as “SAD” for a reason) is often full of beige, tan, and brown. If you want to have a more balanced daily intake on the road, take a look at how many colors you are eating. The more bright colors the better (hint: bright colors are found in plants).
Best Healthy Meals for Truck Drivers
Keeping the key components of a healthy diet in mind (lean proteins, fruits, vegetables, healthy fats, water), there are infinite meal options for Truck Drivers. Whether you are prepping meals at home, eating at a truck stop or cooking in your cab, use this list as inspiration. Ultimately, the best healthy meals are ones you will eat!
1. Prepped Meals You Can Pack from Home
For short hauls, the best way to eat healthy is to come prepared! Here are some healthy meal options: Grilled chicken with brown rice and veggies, turkey wraps with hummus and spinach, or quinoa salad with black beans, corn, and avocado.
2. Healthy Truck Stop Options
We do like a good truck stop (especially these three). Fuel your body well by keeping these things in mind:
- Choose grilled options over fried at fast food chains
- Look for salad bars, yogurt, boiled eggs, and fruit cups
- Look for whole grain over white bread
3. High-Protein Snacks for Long Hauls
Protein, healthy fats, and fiber helps to keep your body full longer. There is some debate over how much protein a person needs in a day. Pay attention to what your body is telling you. And remember, water is important too!
- Low-sodium jerky
- Almonds
- Trail mix
- Protein bars (be careful of added sugars)
- Greek yogurt
- Cottage cheese
- Hard-boiled eggs
- Hummus and vegetables
- Peanut butter and apples
4. Meal Replacement Shakes That Actually Work
Sometimes it is just easier and more affordable to drink a meal. Look for at least 20 grams of protein, low sugar, and fiber.
Some popular brands Truckers trust:
- Orgain Organic Nutritional Shake
- Ka’Chava
- HLTH Code Complete Meal
- Garden of Life Raw Organic Meal
- Huel
You can also make your own high protein shakes by adding legumes or nut butters to a blender with fruit and milk. Simply do a quick search for “protein shake recipes” and try one until you find one you like.
5. Cooking in the Truck Cab
For long hauls, you can also cook your own meals in your cab if you are prepared with cooking equipment (see “Tools and Gadgets” below). You could make chili with beans, oatmeal with nuts and dried fruit, chicken and sweet potato hash. It does take some planning and practice to get into a rhythm of cooking in the cab. Trucker Liam has a TikTok channel full of real food he cooks on the road. It is helpful to learn from other Truck Drivers!
Hydration on the Highway
It is important we pause to note that hydration is important too! Did you know dehydration can mimic fatigue? Dehydration causes tiredness, poor judgement, and reduced reaction times.
The best way to stay hydrated is by drinking water. Energy drinks and soda are often loaded with sugar which is not ideal for your overall health. If you find it hard to drink plain water, create infusions by adding in fresh fruits (lemon, berries, cucumber) to give your water a mild flavor. You can also eat watery foods like watermelon, cantaloupe, and lettuce as well as soups and broths.
Our best tip: always carry a water bottle! Fill bottles with as much water as you should drink for the day (at least 64 ounces) and as you stop for each meal, make sure those bottles are getting empty.
How to Stick to Healthy Eating on the Road
While all the meal ideas might sound great, putting them into practice is what matters most. Truckers can stick to healthy eating on the road by meal planning. Simply jot down the days of the week and what you plan to eat and make a grocery list of what you’ll need. Then go shopping to match that plan. Once you have found a list of several meals you like, make a list and use these as a simple weekly food rotation so you don’t have to reinvent the wheel each week.
Apps
Download any of these apps to your phone to make healthy eating easier on the road.
- Rolling Strong: This app is specifically designed for truckers. It includes wellness coaching, workout routines, and the ability to log food, water, and sleep habits. It also helps locate truck-friendly clinics and offers wellness seminars.
- BudgetBytes: If you’re looking for budget-friendly recipes with cost breakdowns and calorie counts, this app is helpful. It can make it easier to eat healthy on a budget.
- Iron Trucker: A great app for Drivers who want to do exercises using the trailer. It also includes a food journal to help Drivers create a sustainable health and wellness routine.
There are even apps for hydration reminders, grocery lists, calorie tracking, and more. Take advantage of any of these resources.
Tools and Gadgets
Set yourself up for success with the tools to make it easier to cook in the cab, such as: electric lunchbox or cooler, portable stove (like RoadPro), skillet, coffee maker, toaster, slow cooker, or microwave oven. Watch this helpful video for top equipment recommendations for Truck Drivers.
Common Pitfalls to Avoid
As with anything, if you fail to plan, you are planning to fail. So if eating healthy is important to you, take time to plan your meals and snacks in advance. If your cab is filled with healthy options and you’re keeping water next to you, you’re more likely to reach for the foods that will fuel your body well. If you skip meals, it is easier to binge later on sugary snacks, processed foods, and oversized portions.
Don’t fall for “low fat” labels. Those foods are often loaded with sugar. Healthy fats are an essential part of a healthy diet.
Lastly, don’t let routine or boredom derail good habits. Variety is the spice of life! Try new snacks and meals. Switch up your meal schedule. Just be sure to keep those key components of protein, fiber, healthy fats, and complex carbs in mind.
Your Health Matters
Truck Drivers truly do keep our country moving (and for that we will always say, “Thank you!”). Please take the time to prioritize your health and try a few of these tips to eat healthy meals on the road. Whether you’re going to stock your cab with high protein snacks, start meal planning, keep a refillable bottle of water next to you as you drive, each positive healthy change matters. Start small and then build on those habits over time. We’re here cheering you on!
Read this next: How to Stay Fit on the Road
Questions People Also Ask
What are the best meals for Truck Drivers?
Meals with a balance of protein, fiber, and complex carbs help keep energy steady. See our “Best Healthy Meals for Truck Drivers” section above for ideas.
How do Truck Drivers eat healthy on the road?
Truckers can stay healthy by meal prepping, choosing smarter fast food options, and keeping high-protein snacks in the cab. Read our full list for practical strategies.
What is a healthy Truck Driver diet plan?
It includes lean proteins, complex carbs, healthy fats, and lots of water. Avoid sugary drinks, fast food, and processed snacks.
Can you eat healthy at truck stops?
Yes! Look for grilled options, salad bars, and smaller portions. Even convenience stores now carry protein snacks and fruit cups. Check our “Truck Stop Options” for tips.
What snacks are best for Truckers?
Nuts, low-sodium jerky, hard-boiled eggs, and Greek yogurt are great on-the-go snacks. Skip chips and soda when you can. For more, see our “High-Protein Snacks” section