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Grocery list for truck drivers with ready-to-eat, no-prep foods
A man examines a bag of greens while holding a red basket and grocery shopping.
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February 25, 2021

It’s no secret that convenience is key for truck drivers, which is why when it comes to eating and meals, they often rely on fast food options. However, what truck drivers eat on the road and what they put in their bodies is just as important as the fuel they put in their truck.

Maybe you aren’t quite ready to start meal prepping or cooking in a semi-truck, but you do want to start making healthier choices. That’s why we compiled a grocery list for truck drivers that includes foods that are ready-to-eat, require very little prep and can be stored in a cooler.

Not only will you see the health benefits of buying more of your food at grocery stores, but it will most likely be cheaper than eating every meal out.

Simple grocery list for truck drivers

Produce

Eating more produce is a simple way to eat healthier as a trucker. Prepackaged, washed, sliced and single-serve fruits and vegetables are becoming a staple in grocery stores. If you don’t have a fridge in your truck, look for fruits that can be stored at room temp.

  • Bananas.
  • Oranges.
  • Apples.
  • Bags of pre-mixed salads.
  • Baby carrots.
  • Cherries.
  • Snap peas.
  • Radishes.
  • Strawberries.

Deli

Any premade meals from the deli will have fewer preservatives than a frozen meal. Most delis include foods options that can be eaten cold or heated up in a microwave, making them a truck driver grocery list staple

  • Lean lunch meal, like chicken and turkey, that can be bought by the pound.
  • Individual packages of hummus and crackers.
  • Heat-and-eat meals, like turkey and gravy or mac and cheese.
  • Premade sandwiches or wraps.
  • Pasta salads.
  • Egg, tuna and chicken salad for sandwiches.

Dry goods

Look for foods that can be cooked quickly in a microwave with little mess or eaten as-is.

  • Granola for yogurt.
  • Oatmeal.
  • Canned fruits and vegetables.
  • Instant rice.
  • Tortillas for lunch meat wraps or quesadillas.

Snacks

It’s easy to reach for snacks like chips or cookies. Try to incorporate healthier options that can provide a better boost of energy.

  • Granola bars.
  • Energy/power bars.
  • Popcorn.
  • Nuts – pistachios, almonds, cashews.
  • Dried fruit.
  • Beef jerky.
  • Trail mix.

Meat/Dairy

Meat and dairy products are some of the easiest foods to find in grocery stores that are already portioned out in individual containers.

  • Pre-peeled hard-boiled eggs.
  • Snack turkey sausage.
  • Yogurt.
  • Almond or non-dairy milk (lasts longer than regular milk and can be stored at room temperature).
  • Individually wrapped cheese.
  • Cottage cheese.

Bakery

If you’re a truck driver who is trying to lose weight, an easy change is to skip the donuts and baked goods when buying foods from the bakery. Instead, stick to items to make lunch meat sandwiches with.

  • Croissants.
  • Loaf of bread.
  • Individual buns and rolls.

Or, if you’re ready to go all-in, skip the carbs all together and try using a bell pepper or leaf lettuce as your ‘bread’ for sandwiches!

Find a routine that works for you

Healthy doesn’t have to be complicated or inconvenient; find a happy medium that works for you. It’s OK to change your habits a little at a time. 

For example, if you typically eat fast food three days per week, try cutting it down to two and supplementing one day with store-bought foods instead.

Get more tips on meals and eating as a truck driver.

Check out our YouTube playlist about all things cooking in a semi-truck and how to eat healthy out on the road.

About the author
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Nichole Garcia has been with Schneider Corporate Marketing since December 2018. She prides herself on the knowledge and experiences she has gained as an Army veteran, wife, mom and entrepreneur. Her free time is spent cheering on her three boys in any of the eight combined sports they play. Family and friends are very important to her, and she feels lucky that Schneider is a big part of that.

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