Healthy Diet Tips for Long-Haul Truck Drivers

truck driver diet

Long-haul truck drivers are often faced with the challenge of maintaining a healthy diet while on the road for extended periods. The long hours spent sitting behind the wheel and the limited access to healthy food can make it difficult for the driver to make healthy choices. However, it is of utmost importance for drivers to prioritize their health and try their best to maintain a healthy diet to prevent serious health issues. In this article, we will share a few healthy diet tips that will improve your health and overall well-being.

Diseases Caused By Poor Nutrition

Poor nutrition can have a very serious impact on the health of long haul drivers and can lead to various health problems such as:

  • Obesity

Maintaining a diet that is high in unhealthy fats, calories, and sugar can lead to weight gain and obesity. Obesity greatly increases the chance of various other health issues.

  • Type 2 diabetes

Foods high in sugar and unhealthy fats increase the risk of type 2 diabetes. This disease causes a number of problems, such as kidney damage, nerve damage, and blindness.

  • High blood pressure

Consuming too much sodium, which is mostly concentrated in processed foods, can lead to high blood pressure.

  • Heart disease

A diet high in saturated and trans-fats increases the level of cholesterol which can lead to an increased chance of getting a heart disease.

  • Tooth decay

A diet consisting of too much sugar and starch can cause tooth decay, cavities, and other problems.

Meal Prep For Truck Drivers

Planning what to eat and preparing meals in advance is a great way to maintain a healthy diet while on the road. By doing this step at home you can minimize the consummation of fast food and unhealthy snacks, which can have a negative impact on your health. Another big plus when you meal prep is that it saves you time and money.

When meal prepping, you should plan your meals in advance, cook them in bulk, and use containers that are easy to pack and transport for storing the food. Some great, simple-to-make choices are salads, sandwiches, wraps, and snacks like nuts and fruit. Having a microwave or a portable stove also increases your pallet of meals that you can make in advance since you can reheat them.

Also, our advice would be to avoid eating while driving and therefore, to find a parking spot where you can safely park your truck, and then enjoy your meal.

Healthy Food Ideas For Truckers

Now that we have explained the dangers of an unhealthy diet and the benefits of maintaining a healthy diet, we will list some ideas for breakfast, lunch, dinner, and snacks.

Breakfast For Truckers

Breakfast is the most important meal of the day and it will determine how you will feel for the rest of the day. Some great breakfast options are:

  • Oatmeal

Oatmeal with added fruits and nuts is a great option for the first meal of the day. It provides complex carbohydrates, and the nuts add protein and healthy fats.

  • Eggs

The best thing about eggs is that they can be prepared in numerous ways. A great breakfast option is scrambled eggs with vegetables or an omelet, which is packed with proteins, fibers, and vitamins.

  • Greek yogurt

Mixed with berries and granola it offers a balance of protein, healthy fats, and carbs to keep you full throughout the morning. 

Lunch Ideas

After spending a few hours on the road, and the breakfast wears off, it’s time for a break and lunch. Here are some ideas for healthy, nutritious, and delicious lunches:

  • Sandwiches/Wraps

This is a classic and one of the more popular lunch options since it is very easy to prepare, and you can combine anything you like to suit your taste. Whole grain bread or a tortilla, topped with lean protein (e.g. turkey, chicken, tuna) with veggies and a healthy spread like hummus, avocado, or mustard is a healthy lunch that will keep you full for an extended period of time.

  • Salads

A salad is always a great option if you are looking for a lighter lunch. Combine leafy greens with some protein (e.g. grilled chicken, tofu, hardboiled eggs), add veggies, and you can also add some cheese, nuts, or fruits.

  • Soups/Stews

This is a great option for wintertime or cold days. Broth-based soups or stews packed with vegetables and lean protein are filling and nutritious meals.

What to Have For a Dinner

After a long day on the road, having a delicious and healthy meal for dinner can also do wonders for your mental health as well. Another great idea would be to get a slow cooker since it will provide you with more options for what to cook. Some great dining options include:

  • BBQ Chicken or turkey

You can also add some rice, pasta, or veggies to make the meal more wholesome. This is a great source of proteins, vitamins, and carbs.

  • Pot Roast

A pot roast is always a great option for the end of the day. Add some of your favorite veggies and enjoy.

  • Baked Potatoes

The ideal baked potato has a fluffy interior and crispy skin. It may be served with fillings, toppings or condiments such as cheese, sour cream, baked beans, and even ground meat.

how to eat healthy on the road

Healthy Snacks Options

When you get an urge to grab a quick bite, it’s always great to have some healthy snacks with you prepared in advance, so you don’t have to make a stop and be tempted to get something unhealthy instead. Some of the best options for snacks are fruits like apples, berries, and bananas, and you can use them in combination with greek yogurt as well. Also, a great snack is mixed nuts, however, eat them in moderation since they are high in calories. Popcorn is also a good choice but eat it lightly salted or without salt.

Tips on How to Store Food in Your Semi-Truck

Storing food efficiently is very important to save up space in your cabin, and also to prevent food from going bad. Removing unnecessary cardboard packaging and storing it in sealed bags or plastic containers can save up a lot of space. Also, pay attention to what needs to be refrigerated to prevent wasting food due to it going stale and prevent the over-clogging of your refrigerator. Another great thing to consider is buying a vacuum sealer to keep your food fresh for longer periods of time.

Looking for a Job in the Trucking Industry?

We are always on the lookout for regional and OTR CDL Class A truck drivers. About 90% of our vehicles are newer trucks and trailers (2022 and 2023) available for lease to rent and own. If you want to be a part of the Nice Guys LLC team, contact us and we will get in touch with you as soon as possible.


David Kabic - Operations Manager at Nice Guys LLC

David has gained extensive knowledge and experience in the trucking industry while driving and working as a fleet manager for over six years and counting.