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How to eat healthy as a truck driver while on the road

A stack of three Tupperware containers with pre-portioned meals and snacks inside.

Estimated reading time: 2 minutes 

Healthy eating can seem like a daunting task for truck drivers, given the lack of space in semi-trucks and the necessity to eat meals away from home. However, by making some small changes to your routine, it’s possible to maintain a healthy diet on the road.  

Follow these tips on how to eat healthy as a truck driver to get started.  

How to eat healthy as a truck driver 

Tip #1 – Don’t rely on truck stops for food. 

It's easy to fall into the trap of grabbing a quick meal from a truck stop every time you’re hungry, but these places often lack healthy choices and can get expensive over time.  

Instead, take control of your diet by shopping for food during time at home or while you’re out on the road. 

A truck driver’s grocery list could look something like: 


  • Bananas.
  • Oranges.
  • Pre-mixed salads.
  • Baby carrots.
  • Cherries.
  • Snap peas.
  • Strawberries.
  • Apples.


  • Lunch meats, 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:  

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


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


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

Tip #2 – Prep your meals at home. 

One way for drivers to eat healthier is by cooking meals before they go on the road and storing them in Tupperware containers. By choosing meals that are easy to reheat and portioning smartly, prepping at home can be not only healthier but more cost efficient.  

Some easy meal prep ideas include: 

Breakfast ideas: 

  • Muffins with fruits, nuts, oats and chocolate chips.
  • Breakfast burritos.
  • No-bake energy bites with oats, peanut butter, flaxseed and honey.
  • Egg bake.

Lunch ideas: 

  • Salads in jars.
  • Smoothie bags.
  • Buddha bowls.
  • Pasta salad.

Dinner ideas: 

  • Lasagna.
  • Casseroles.
  • Stuffed peppers.
  • Curry.
  • Soup.

Tip #3 – Cook meals in your truck. 

Another easy way to save money and improve your diet is by cooking meals in your truck. Cooking in a semi-truck may seem difficult, but with good planning and the right tools, it’s entirely possible.  

Some easy meals to cook in your semi-truck include: 

Breakfast ideas: 

  • Omelets.
  • Breakfast sandwiches.
  • Oatmeal.

Lunch ideas: 

  • Lettuce wraps.
  • Lunch meat sandwiches.
  • Salads.

Dinner ideas: 

For even more meal ideas, check out our 'cooking in a semi-truck' videos. 

Tip #4 – Drink enough water. 

It may seem obvious, but staying hydrated is essential to staying healthy. Switching from sugary drinks like soda to water can help you: 

  • Stay energized.
  • Reduce fatigue and headaches and even
  • Control your appetite better. 

It’s recommended women drink 11.5 cups of water and men drink 15.5 cups of water per day. To make staying hydrated more convenient:  

  • Keep a water jug or Brita in your truck that you can refill at truck stops,
  • Invest in an insulated water bottle, 
  • keep a case of water bottles in your truck.

Discover more ways to stay healthy out on the road

Maintaining healthy habits can be tough for a truck driver. Check out more of our blogs to learn about topics like exercising, cooking and staying alert while driving.  
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Schneider Guy loves the "Big Orange." He's passionate about the trucking industry and connecting people to rewarding careers within it. He's been the eyes and ears of our company since our founding in 1935, and he's excited to interact with prospective and current Schneider associates through "A Slice of Orange."

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