Healthy Diet for Truck Drivers

Peterson

02.13.2025

I liked the recommendation to eat with small portions, but every few hours. At first it seems like it's not enough and you'll be hungry, but it works great!

2

Porter

02.13.2025

Now I work on the truck with my girlfriend, she cooks for both of us. This is the most comfortable option for me, but of course not everyone has this opportunity. But I think you can take as much ready-made home-cooked food in containers from home with you on the trip.

3

Maddox

02.13.2025

I didnt think about my diet at all, until one day I felt that I started to get tired quickly, my back and joints constantly hurt and I always want to sleep. I changed my diet, and after a couple of weeks I already started to feel better.

5

Rishi

02.13.2025

It's great that you have decided to make a change in your life! Drivers spend a lot of time behind the wheel, and this has a negative impact on their health. Therefore, it is very important to do at least ten minutes of exercise to relieve stress on your back and neck.

7

Anderson

02.13.2025

My diet has changed so much in the 5 years I have been working. I used to eat fast food all the time, but as I got older I realized that it was not only bad for my shape, but also for my health. Now, before I go on a trip, I prepare myself healthy lunches, such as salads with chicken or tun

2

Cox

02.13.2025

Working on a truck, I had to learn how to cook ( although my wife says I cook terribly ). Here's a tip: cook meat or fish for a few days at a time, then just add greens or salad. It will save time!

5

Frank / Support NJ4Y

02.12.2025

Great tips for drivers! It is especially important to keep your water level up, avoid sodas and energy drinks, and replace coffee with green tea, for example.

2

Friedman

02.12.2025

I agree with every point of the article! It's good that we finally started talking about healthy eating for drivers. I especially liked the advice on reducing sugar consumption. This is a generally relevant problem, almost all products have too much sugar.

3

Wilson

02.12.2025

You're right, sometimes drivers have no time to prepare food. At some stops, instead of fast food, you can find healthier options that are high in protein and fiber. Not only is it healthy, but it will also help you stay energetic for a longer period of time.

12

Lucian

02.11.2025

I drink coffee to stay awake while driving, but in the last few months I've started to notice that I often get headaches after caffeine. I can't give up the habit. I tried switching to tea, but it makes me sleepy.

3

Bonilla

02.11.2025

That dude in the video is in pretty good shape. Just chicken or meat and veggies is a great option. By the way, if you don't get enough protein like me, you can buy protein shakes separately.

4

Sasha

02.11.2025

Sometimes I skip my lunches and dinners to avoid late deliveries. I think you get my point. Lack of proper sleep, poor diet and stress with schedules. And even though sometimes I feel like I'm living like a robot, I love my job.

2

Logan

02.11.2025

The life of a truck driver takes a lot of energy and health. Sedentary work, stress on the roads, unhealthy food at gas stations - all this leads to poor health. But I will never refuse tacos or wings))))

7

Morales

02.10.2025

Canned chickpeas turn out to be so delicious! I found the recipe in tiktok, lots of different veggies, kale and canned chickpeas. Oh my gosh, I never thought it could be so delicious!

1

Simmons

02.10.2025

I would get a fridge and a small kettle. I think my shopping list would be chicken and tuna in a can, eggs already hard boiled, instant oats, some salad, cooked meat and cheese, yogurt, dried fruit, nuts, bananas, apples, tortillas and peanut butter.

2

Aguirre

02.10.2025

Make your groceries at Walmart, it's much cheaper than at the truck stop. When I don't have time, I prefer tortillas with banana and peanut butter. You can add some berries, if you like.

14

Coffey

02.10.2025

I prefer oatmeal with various toppings (cheese, fruits, seasoned nuts) depending on my mood. For dinner, canned sardines to make salad & toast (whole wheat or sprouted grain). I use whole grain mustard, avocado, chopped up onions, peppers, etc.

2

Willie

02.09.2025

I like a lot of stuff from the truck stops. Petro has the best food REALLY. When I'm at home I cook food, put it in containers, and freeze it. This helps keep me from getting burnt out on fast food.

1

White

02.09.2025

I eat a high protein food, some carbs and low fat. Typical meal day is chicken or steak, rice, green beans or broccoli. Dinner- same as lunch but without the carb.

5

Whitney

02.09.2025

I typically buy microwaveable frozen dinners and eat those everyday. If you dont want to have some health problems, just stay away from buying from truck stops. It's really unhealthy and costly.

1

Uzair

02.09.2025

I keep calories down by eating one meal a day. For breakfast I'll have some yogurt with fruits and granola. I skip lunch about 90% of the time and cook when I shut down for the day. I've been driving for about 2 years now and have been holding steady at 165 lbs.

2

Adams

02.08.2025

Even if you dont have a microwave at your truck, most gas stations and truck stops have. You can just cook and freeze your food. It will be much cheaper than eating outside.

10

Jamie

02.08.2025

I have recently made the jump to OTR Flatbed. I cook eggs and oatmeal for breakfast usually, turkey sandwiches for lunch with a protein shake, and for dinner I’ll cook some kind of protein in my pan (if i have an extra time) or I’ll make soup and pasta in my microwave.

1

Jacob

02.08.2025

If you're searching for ideas, i would defanetely recommend one-pot chili with beans, tomatoes, ground beef, and spices. Easy, filling, doesnt take much time.

3

Carroll

02.08.2025

I’ve been trying to cut out fast food on the road. Instead, I stock up on whole wheat wraps, fresh veggies, and protein. Sometimes i choose easy cooking like pasta, or chicken soup. I know eating good on the road can be tough, but you can always find some easy ways.

1

Cormac

02.08.2025

Easy snacks are a major part of my diet on the road. Instead of chips, I keep almonds, yogurt, or apple slices with peanut butter. Protein shakes are good as well.

11

Guzman

02.08.2025

I’ve noticed a big change since I stopped eating late-night fast food. Now, I prepare simple meals like grilled chicken and veggies in my truck. Little effort, but I feel so much better and more alert during driving.

2

Harper

02.06.2025

I’ve started meal prepping for the week. Cooking chicken, quinoa, and veggies in bulk keeps me from relying on truck stop junk food. Leftovers you can just freeze for later. Trying also to avoid monster drink, cause it has a huge amount of sugar.

5

Tanner

02.06.2025

Making sandwiches with leftovers from a previous meal is a trucker hack. I save the extra rice, meat, or veggies from the evening, and in the morning, I can turn it into a quick nutritious lunch or dinner.

1

Martin

02.06.2025

Cooking in a truck can be a challenge, but I love using a portable stove for quick meals like scrambled eggs with veggies and ham. It's super easy and fast, keeps me energized for long hours on the road.

8

Ronan

02.06.2025

I know it's a bad option but. My breakfast consists of an omelet, some bacon and coffee. I usually skip lunch, it's usually very busy at this time. I have dinner very late, and eat a larger portion to fill up.

0

Conner

02.06.2025

I live in my truck, microwave and small freezer saves a lot of time for me. I do my shopping at grocery store near by twice a week. Always keep some easy food, like oatmeal cups, noodles, canned beans or tuna, bagel, peanut butter ( dont use much of that).

2

Hamzah

02.04.2025

Because of my guts problem, I now prefer the Mediterranean diet. My main diet consists of a lot of fish, vegetables, broccoli and cauliflower - tasty, healthy and very balanced. I am happy with the results, no more heaviness or bloating.

9

Rodgers

02.04.2025

Normally, i shop once a week. My top products are all types of canned food, ramens, babybel cheese, ham, oats, frozen food, tortilla or naan, yogurt, protein bars. When i am busy, at Petro there are some cool Middle Eastern dishes, super tasty, nutricious and cheap.

6

Matteo

02.04.2025

I was diagnosed with type 2 diabetes in November, now i am more carreful with what i eat. No donuts and fried food at all. For breakfast boiled egg, may be greek yogurt with oats and strawberry, for lunch i would prefer just fish and some potato with asparagus. For snacks i always have granola bars (homemade better), nuts and dried fruits.

1

Stewart

02.03.2025

The major reason why truckers are overweight is that they don't really know what eating healthy means. They think adding salad to anything and cooking it yourself makes it healthy. Cut off all types of sugar, like energy drink, coke. Add more protein, grain, oats and vegetables. And dont forget the main rule, control your portions.

2

Burton

02.03.2025

The food at most truck stops is pretty bad, we all really need healthy food there. I always grab a lot of canned tuna or chicken from Walmart, add some boiled rice, a little bit of smashed egg and beans. That's really yummy!

0

English

02.03.2025

Snacking and drinking soda is what makes you fat. Drink only water. Eat only when you are really hungry, and plan your meals. Count your calories. No cookies, no cake, no doughnuts. No pizza, no pasta. No candy, no soda.

3

Chambers

02.02.2025

Some of my coworkers use a little camping stove, it doesnt need so much space. So you can always cook some chicken broth with veggies, for extra just add some bread with cheese. For snack i recommend greek yogurt with banana maybe some peanut butter, that will keep you full for a long time.

2

Jakob Horton

02.02.2025

I keep calories down by eating one meal a day. For breakfast I'll have some yogurt with fruits and granola. I skip lunch about 90% of the time and cook when I shut down for the day. I've been driving for about 2 years now and have been holding steady at 165 lbs.

1

Kamil

02.02.2025

I have a rice cooker and a microwave at my truck. It takes about 30 minutes to cook the rice, then i just add some salmon steak with veggies like broccoli, mushrooms, some carrot and corn. It’s a super high fiber diet. I lost like 30lbs doing this, and it saves a ton of money.

3

Gray

01.31.2025

Nuts, cheese sticks, toast topped with peanut butter and honey-ideal snack options. They contain healthy fats, protein and gives a lot of energy. Protein food like hard-boiled eggs or baked turkey will keep you full for a long time.

2

Mathew

01.29.2025

Half a year ago, I bought an air fryer. It doesn't take up much space. I really like marinating chicken in lemon juice, olive oil, and various spices for a few hours before roasting. You can add more vegetables and rice for a good, nutritious meal.

9

Leland

01.25.2025

I really don't understand why people still buy food from gas stations? It's very unhealthy, expensive and not tasty at all. I like sandwiches/wraps, they are decently healthy, quick and easy. For snacks you can use yogurt with bananas, peaches, protein bars.

2

Fraser

01.20.2025

I know most truckers probably just eat out or buy already ready food. When I have a some free time, I try to cook a lot and store it in the fridge. In case I have nothing left, canned tuna and some bread saves the day.

1

Ayden

01.17.2025

I don't know much about trucks. Do you have a fridge and microwave actually in the truck? I am curious to know. I'd prefer a lot of frozen food, canned goods, ramen, protein bars.

8

Charley Blackburn

01.17.2025

When I'm home, my wife cooks me a lot of food and freezes it. I just have to reheat the food in the microwave. It's much tastier, and honestly even cheaper than buying food at truck stops every day.

2

Ciara

01.17.2025

If I'm not in a hurry, I just order food from the nearest restaurant. There's a great stuff there, you can always find a healthy one. I keep a lot of nuts, protein bars, healthy snacks in the truck if I get hungry.

1

Arroyo

01.17.2025

I have given up on chocolate/ice cream completely. I buy more apples, orange or banana (they can be stored for a long time). I prefer a lot of frozen vegetables from supermarkets. I highly recommend to stay away from bread, hot dogs and all truck stop foods unless you are desperate.

4

Lynch

01.15.2025

It really depends on what you like and how much you can stock/prepare. Over the years I've become obsessed with: Omelette with mushrooms and ham, Ramen noodles, Baked potato with vegetables (you can add chicken), whole grain toast/roll (add whatever you like).

1

Leyton

01.14.2025

Its perfect if you have a microwave. In Trader Joe there is great variety of healthy organic salads with meat or chicken, various sandwiches or wraps with hummus and premade salad mixes. I really recommend giving it a try!

0

Johns

01.14.2025

I don't think you need to come up with complicated meals to eat well. Just plenty of protein, Wasa crisp bread, some vegetables (broccoli, frozen corn is a great combination). For breakfast a good option, bread with hummus, boiled eggs, oatmeal.

4

Shah

01.14.2025

Just have a small cooler and lots of containers to store food in. Cook once or twice a week but in large quantities. Vegetables, fruits, herbs are convenient to store in a container. Canned goods are also great.

1

Cherry

01.12.2025

I recommend always having plenty of frozen veggies, chicken breast or meat balls. Buy canned chickpeas, you can always make a salad or sandwich. Granola bars or ramen is also a good option when you don't have time to eat out.

2

Bloggs

01.12.2025

The most important thing is to have a microwave and a kettle at hand. Then it won't be difficult to cook yourself. You can buy ready-made lunches at Walmart and just heat them up. Even just a chicken or tuna sandwich is a pretty good option.

3

Waller

01.12.2025

I quit my job a couple months ago. Oh, man, it's nice to have a solid breakfast with my family in the morning. I gained over ten pounds while working on the truck. Often skipping lunch and then late at night eating something unhealthy + coke. Now, thanks to my wife, I try to eat less fatty stuff and take more walks.

1

Hussain

01.11.2025

I read somewhere that it's important for drivers to avoid heavy, fatty foods because they make them drowsy. Salads, baked vegetables are great. Don't overeat! When driving, we sometimes do not notice how much we eat.

2

Horne

01.11.2025

My routine is something like this: while I'm on the road, I usually just have coffee + a sandwich in the morning. But I almost never drink soda or coke. For lunch and dinner are just meat and vegetables. I don't feel hungry, I'm full of energy. But a couple of times a month I allow myself to eat a greasy burger with fries))

6

Archie

01.10.2025

Good nutritious food and regular physical activity are key factors for health. I started working out at least once a week and eating a balanced diet, reducing the amount of fast food and increasing the amount of vegetables and protein.

2

Andrade

01.10.2025

First of all, let's be honest, drivers don't have much choice in food on the road. Groceries shopping and cooking takes a lot of time and effort too. Everyone wants to be healthy, right? Does everyone at home only eat healthy food? Does no one eat chips or chocolate? Let's just not judge people, they have a hard enough job!

3

Roman

01.09.2025

Reading comments about how its difficult to eat healthy food drives me crazy. You are just finding excuses for yourself. Almost all trucks have microwaves and a small fridge. You can cook large portions and then just store them. Healthy snacks like fruits, veggies, cheese you can find everywhere.

1

Collins

01.07.2025

Are you crazy? On long distances, there is simply no time for cooking. When you're on the road for a few days, tips like this are hard to implement. I am often on the road without rest breaks, and finding a place to eat is not an easy task. Fast food becomes the only option.

2

Jago

01.07.2025

The article made me think about my meals. I'm used to fast food, but now I'm going to try to change my habits by starting to prepare my meals in advance. Maybe it will even help me save some money, since prices at stations have really gone up a lot lately.

7

Kyron

01.05.2025

Great article!!! I especially liked the advice about replacing fast food with healthier snacks like nuts and fruit. It really helps avoid fatigue and keep you alert during long hours. I agree that it’s important for drivers to watch their nutrition. There is no time for a full meal on the road, so tips such as planning ahead and healthy snacks are very relevant.

2

Glass

01.05.2025

Just stop buying all that junk food at the gas stations. All the sugary nuts, popcorn, crackers and chips. I'm sure it's super easy to watch what you eat. Just stop being lazy! I think the article has a lot of helpful tips to pay attention to. You should always follow a schedule, try to eat often but with small portions. Do not forget to drink at least 2 liters of water, especially in the summer.

1

Homer

01.04.2025

People don't understand how hard this job is. Drivers never have enough time to rest or just have a snack. That's why drivers often have serious health problems. When you're driving all day, super tired, you're too lazy to cook something healthy yourself. It's easier for me to go and buy something simple like a sandwich

5

Franklin

01.03.2025

The most important thing is a good solid breakfast. I like boiled eggs or an omelet, yogurt with fruit and lots of water. Eating cereal with milk is the worst idea, it makes you hungry again so fast. I used to eat hamburgers or sandwiches like crazy before. Now I try to think about my meals in advance, I eat more protein and of course veggies.

1

Eva Johnson / Customer Support

01.03.2025

The diet of truck drivers should be more varied. Include not only meat and fish, but also whole grain products, fruits and vegetables. Instead of stopping at fast food joints, take healthy snacks like yogurt or whole grain bread sandwiches with you. This will help keep you energized without the extra calories! Safe travels everyone!

4

Haney

01.02.2025

I like the food at some truck stops. When I was hauling to Michigan, one of the LOVE'S stops had a lot of different homemade food. There were a lot of high protein options, plenty of veggies. And it wasn't too expensive. By the way, I don't think protein bars are a good idea for a snack (they have a lot of sugar and a lot of different additives). It's better to take almonds or walnuts, they are very filling and give a lot of energy.

1

Stuart

01.02.2025

When I first started working on a truck, it seemed so easy to watch your diet. And now, I've been working for the company for three years, I constantly eat unhealthy food, and almost zero exercise in my life right now. It would be cool if someone could recommend a couple of easy recipes here.

3

Fred

04.06.2024

I’ve been swapping out chips for veggies and it’s made a big difference.

0

Declan

01.25.2024

Good read, man! I always pack some nuts and fruits for the long hauls.

2

Josef

10.12.2023

thanks for sharing! I’ve been trying to cut down on the soda myself.

1

Aidan

05.08.2023

Thank you for sharing this. I want to learn more about how to eat healthy. I usually eat fast food or microwave meals, but I know they are not good for me. I want to change my habits and improve my health.

0

Alastair Glover

05.08.2023

What I don't like about me is that I drink a lot of coffee and energy drinks to stay awake.

1

Grayson

05.08.2023

I don’t think eating healthy would make much difference for me.

2

Lepe

05.07.2023

I don’t have time to cook or prepare healthy meals. I just eat whatever is available at the truck stops. I don’t care about calories or carbs. I need something filling and satisfying to keep me going 🤷‍♂️.

1

Eddie

05.07.2023

I bring a cooler with me and stock it with healthy snacks like yogurt, nuts, and cheese. It helps me avoid the temptation of buying chips and candy at the gas stations.

2

Iqra

05.06.2023

+ Good article 👍. I try to eat more fruits and veggies and less junk food. It makes me feel more energetic and alert on the road.

4