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Healthy Food Options for Truck Drivers

Middleton & Meads Healthy Food

It can be daunting trying to incorporate healthy food into your diet when you’re on the road, but you can start with simple additions.

Staying healthy on the road can be difficult. Finding time to prepare meals and get appropriate exercise to keep both your mental and physical state in a good place isn’t easy when you spend so much time in the driver’s seat, and you have a looking deadline that needs to be met. In the winter, this becomes even more essential. The holidays are infamous for leading to weight gain and an uptick in opting for easier meals, such as fast food. For truck drivers that are on the road before the sun rises and are continuing to drive long after it has set, this can seem like an easier way of doing things. If you haven’t yet developed a system for prepped meals, there are plenty of healthy food options for truck drivers that require minimal effort and can be easily stored in your truck.


For breakfast, one of the most important things to remember is to avoid foods that are high in sugar—sugar isn’t healthy for you, and it can also lead to a crash later in the day. Instead, choose foods that are high in protein, which will provide steady energy throughout the day.

  • Hard-boiled eggs
  • Oatmeal
  • Low-fat yogurt
  • Multi-grain toast with peanut butter
  • Protein bars
  • Fresh fruit (if you don’t have a fridge, choose fruits that can be kept at room temperature)


For lunch, you can keep ingredients for very simple and quick meals to enjoy or have something pre-packaged to make it even easier. Make an effort to avoid condiments such as mayonnaise and ketchup, and go for mustard, hummus, or pesto.

  • Pre-mixed salad (choose a low-fat dressing)
  • Turkey wrap/burger (choose a low-fat cheese)
  • Veggie burger
  • Hummus and crackers or pita bread
  • Egg, tuna, or chicken salad sandwich


One tip for dinners is to remember that it should be the smallest meal of your day, so go light on the portions. Another great tip is to invest in a slow cooker. You can make tons of amazing dishes with a slow cooker, and it often requires very little effort to do so. You could even get a meal started early and have it ready by lunch while leaving a small portion for dinner. Simply keep the cooker on warm until you’re ready to enjoy your meal.

  • Pot roast
  • Beef stew
  • BBQ chicken
  • Chili
  • Various soups


  • Fresh fruit
  • Hummus and crackers or pita bread
  • Low-fat string cheese or cheese sticks
  • Low-fat yogurt
  • Unsalted mixed nuts
  • Popcorn
  • Protein bars


Need to repair your truck or bus? Contact Middleton & Meads today! Middleton & Meads provides quality truck and bus repair, service, and fleet management for the Baltimore, MD area. We have over 90 years of experience in the trucking industry and will provide you with customer service like you have never experienced before! If you are interested in seeing how we can help your business, give us a call at (410) 752-5588 or visit us online today! For more articles and trucking tips, follow us on Facebook, Twitter, Flickr, and LinkedIn.