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Overview
Healthy snacks for truckers include portable, high-protein options like hard-boiled eggs, nuts, jerky, and string cheese, as well as fresh or dried fruit, Greek yogurt, and veggie sticks with hummus.Other good choices are protein bars, healthy whole-grain crackers, and unsalted trail mixes. These snacks can help truckers stay energized and full between meals.
Protein-rich snacks
- Beef or turkey jerky: A high-protein option that's easy to store. Choose low-sodium varieties.
- String cheese: Provides calcium and protein.
- Cottage cheese: A good source of protein that pairs well with fruit.
- Tuna pouches: High in protein and omega-3s.
- Hard-boiled eggs: A simple, filling source of protein.
- Nuts and seeds: Packed with protein, vitamins, and heart-healthy fats. Opt for unsalted or raw varieties, like almonds, walnuts, and sunflower seeds.
Fruits and vegetables
- Fresh fruit:
Apples, pears, bananas, and other easy-to-eat fruits are great sources of vitamins.
- Dried fruit:
Raisins, dried apricots, or dried cranberries can satisfy a sweet craving, but choose unsweetened versions to avoid added sugar.
- Veggie sticks:
Baby carrots, celery sticks, and bell pepper strips are crunchy and hydrating. Pair them with hummus for extra protein.
Other healthy options
- Greek yogurt:
Look for plain or Greek varieties for a high-protein snack. You can add fruit or a sprinkle of granola for extra flavor and crunch.
- Trail mix:
Create your own mix with nuts, seeds, and a small amount of dried fruit to control the ingredients and avoid excess sugar and salt.
- Protein bars:
A convenient option, but check the labels to avoid bars that are high in sugar or unhealthy fats.
- Whole-grain crackers:
Pair with cheese or peanut butter for a balanced snack.
- Popcorn:
A good source of antioxidants. Choose plain or lightly salted versions to avoid unhealthy toppings.
In addition to snacks, truckers can eat full, healthy meals on the road by utilizing meal preparation strategies, portable cooking appliances, and smart choices from grocery stores and truck stops.
Meal Preparation and No-Cook Meals
Preparing meals at home or using no-cook options allows drivers to control ingredients and avoid unhealthy fast food options.
- Wraps and Sandwiches: Use whole grain tortillas or bread and fill them with lean deli meats, cheese, spinach, and hummus. Wrap contents in lettuce for a low-carb option.
- Salads: Prepare salads in jars or containers with ingredients like grilled chicken, beans, chopped vegetables, and a light dressing. Keep dressing in a separate container until ready to eat to prevent sogginess.
- "Grown-Up Lunchables": Assemble a packed lunch with items like turkey rolls, sliced cucumbers, baby carrots, mini peppers with spreadable cheese, and mini pitas or naan bread with hummus.
- Canned Foods: Canned items like low-sodium soups, beef stew, beans (black, kidney, pinto), chicken, and tuna are excellent, shelf-stable options for a quick meal.
Investing in portable appliances, which can run off a 12-volt outlet, significantly expands meal options.
- Portable Mini Slow Cookers/Lunchbox Cookers: These are perfect for making stews, chili, oatmeal, or heating up leftovers while you drive. Simply add ingredients in the morning and a hot meal is ready later in the day.
- Portable Stoves/Hot Plates/Microwaves: These allow for simple cooking methods like boiling water for freeze-dried meals (e.g., Peak Refuel Backpacking Meals), making quick stir-fries, or reheating larger pre-prepped meals.
- Portable Refrigerators/Coolers: A quality cooler or mini-fridge keeps dairy, meats, and produce fresh for longer. This enables stocking items like yogurt, cottage cheese, hard-boiled eggs, and fresh fruits and vegetables.
When stopping to eat out, a little planning helps in making healthy choices.
- Choose Wisely: Look for grilled or baked options instead of fried foods. Opt for grilled chicken sandwiches or fish entrees with plenty of vegetables on the side.
- Build a Plate: Utilize salad bars, if available, to load up on fresh vegetables and lean protein.
- Control Portions: Many restaurant portions are large; consider splitting an entrée or placing half in a to-go box before you start eating.