Healthy Lunch Ideas On The Road


We are sharing Healthy Lunch Ideas On The Road in this post and we hope you will like them. These lunchbox recipes are very easy to make and your children would surely enjoy these recipes. In our last post, we shared about healthy breakfast recipe on the road. These recipes are very simple and some of them can be also prepared in bulk by freezing.

Healthy Lunch Ideas On The Road

  • Fresh crusty bread and… anything. Cheese, ham, tuna, butter, garlic cheese, crisps, chicken, leftover beef, fish fingers…
  • Salad. We try and add some fruit or salad in where possible- we’ll pretend to be healthy every once in a while! If we’re parked up I love to fry up some chicken and pop it onto a quick salad with avocado, tomatoes and peppers. Or try these delicious healthy salad recipes. TOP TIP- WASH your salad. Even the ones in bags. They don’t always wash it in Europe. It also doesn’t seem to last as long (that might be the heat) so don’t over buy.
  • Grilled Cheese (see below for recipe)
  • Burrito
  • Sandwiches
  • Couscous (see below)

I have still not found a decent way to make toast in the van. It’s an ongoing process that I will continue to work at! Still, Grilled Cheese sandwiches are a perfect snack:

Grilled Cheese Sandwich Recipe

  • Sliced Bread
  • Butter
  • Cheese (Cheddar and Mozzarella work well)

Butter bread thinly and put butter side down into hot frying pan (not too hot and use butter, not oil.) Add slices of cheddar and mozzarella cheese. Add other slice of bread on top, butter side up. After a couple of minutes (when bottom slice is brown but not burnt), flip sandwich over. Grill for a couple of minutes. For an extra touch, transfer sandwich to oven tray and bake in oven at 170’c for 5-7 minutes until cheese is totally melted.

How To Eat Healthy On The Road [Meals & Snacks For Truckers]

1. Healthy on-the-go breakfast ideas & tips

Breakfast is the most important meal of the day, regardless if you’re frying bacon in the comfort of your own home or preparing oatmeal in the middle of the Midwest. While greasy breakfast sandwiches may seem like a quick, easy option, there are several healthier breakfast foods that are equally as easy to find in common stops and easy to make in your truck. Incorporate the following options into your daily routine for a healthier diet:

  • Fruits like bananas, apples, strawberries, oranges, and blueberries are packed with vitamins and minerals and make a great substitute for sugary breakfast foods.
  • Peanut butter on toast is a great on-the-go option for breakfast and is also something you can easily make in your truck.
  • Instant oatmeal is filling and only requires hot water to make.
  • Breakfast protein bars can be found in any common truck stop station and can make eating healthy on the go an easy task.
  • Breakfast burritos are packed with protein and nutrients you need to satisfy hunger and maintain a healthy diet.
  • Hard-boiled eggs can be found in the refrigerated section in many gas stations and are also a quick, easy, and healthy option that you can make in your truck.
  • DIY breakfast sandwiches are much healthier than sandwiches from fast food restaurants. Stack a couple eggs, your favorite breakfast meat, and a low-fat cheese between whole wheat bread and you’ve got a delicious, homemade breakfast sandwich in minutes.
  • Yogurt and granola are also commonly found in gas stations and are great, low-calorie options for a breakfast that will stick with you on the road.
  • DIY pre-made smoothies are the perfect addition to any of the previous options and can be just the kind of cool, tasty treat you crave on long routes. Consider making several different types prior to your trip and keep them in your truck’s refrigerator.

With a nutritious, healthy breakfast, you can jumpstart your day while also maintaining healthy eating on the go.

2. Healthy on-the-go lunch ideas & tips

Healthy eating for truck drivers isn’t easy, particularly when it comes to finding healthy lunch options. As easy as it may be to take a quick stop at a fast food restaurant, there are several healthy substitutes that are equally as easy to make or find as greasy cheeseburgers and french fries.

  • Jar salads are incredibly easy to prepare prior to your trip. Pack several jars with your favorite veggies and store them in your cooler or refrigerator.
  • Sandwiches aren’t just a lunch staple, but they are also easy to make on the road and can provide you with the healthy nutrients you need to keep truckin’.
  • Cheese, crackers, and meat are great, healthy snacks for the road.
  • Protein boxes are great grab-and-go lunch choices. Nuts, cheese, meat, and a little sweet treat can satisfy all your mid-day cravings.
  • Protein bowls pack a protein punch that can easily be customized depending on your preferences. Things like meat or tofu, quinoa or rice, and a plethora of veggies make for a great on-the-road lunch.
  • Lettuce wraps are an excellent option if you’re trying to cut back on carbohydrates. Instead of a tortilla, wrap your sandwich meats and cheeses in big leaves of romaine lettuce.
  • Turkey wraps are lean, healthy, and easy to make in your truck. Consider making several pre-made wraps prior to your trip for quick and easy lunch options.
  • Pita bread sandwiches are hearty and filling while still remaining healthy.
  • Protein muffins that are packed with things oats, dried fruit, peanut butter, and nuts can make a great addition to healthy lunches.

Maintaining a healthy diet doesn’t have to be difficult if you keep these low-calorie, low-carb lunch options close at hand.

3. Healthy on-the-go dinner ideas & tips

After a long day on the road, dinner time is often a warm welcome reprieve. And just because these dinner options are healthy doesn’t mean they don’t taste good. Consider the following dinnertime delights.

  • Quinoa and veggies are perfect dinners that can be easily prepared before your trip and stored in your cooler or refrigerator.
  • Chicken salad sandwiches are delicious, nutritious, and can easily be eaten while on the road.
  • Protein quesadillas are a great dinner option, especially when you’re craving salty, cheesy goodness. Tortillas are a good low-calorie alternative to other kinds of bread, and by adding meats, veggies, and cheese, you’ll get all the nutrients you need.
  • Stir fry made with low-sodium soy sauce is a great way to spice up your diet while also staying healthy.
  • Barbecue beef sandwiches made with pita bread and low-sugar sauces can provide you with a hearty, delicious dinner that satisfies your hunger.
  • Chili and other meat-and-veggie soups can easily be made in your truck or made prior to your trip, stored in your truck, and defrosted when the craving hits.
  • Grilled chicken has all the lean protein you need to feel satisfied and stay healthy.
  • Tin foil dinners, also known as hobo-dinners, can be enjoyed if you happen to do some camping and have access to a fire pit for an evening.
  • Turkey wraps and pita bread sandwiches make just as good dinners as they do lunches. They’re easy to make and healthy to eat.
  • Sushi wraps are packed with rice, fish, and veggies that make them a great alternative to greasy cheeseburgers.

By ending your day with a healthy dinner, you can give your body the nutrients it needs to stay healthy on the road.

4. Healthy on-the-go snacks for truck drivers

Despite how hard you try to eat healthy meals, snacks can easily throw you off track. However, just like meals, you might be surprised to find that there are several tasty snacks that can make it easy to eat healthy on the road. Snacks to bring on your trip include:

  • Trail mix: full of heart-healthy nuts and fruits
  • Pasta and bean salad: load in some tomatoes, peppers, and more for a dose of your daily vegetables
  • Quinoa salad: quinoa is higher in protein and fiber than other grains
  • Baked beans: beans are loaded with protein and nutrients
  • Veggie tray: great for snacking on-the-go, with none of the guilt
  • Hard-boiled eggs: affordable and packed with protein
  • Coleslaw salad: another delicious way to eat your veggies
  • Broccoli salad: broccoli is rich in minerals, nutrients, and fiber
  • Cucumber salad: low in calories and high in nutrients
  • Dried fruit: an easy snack that is much healthier than a candy bar
  • Popcorn: go for the low-salt and low-butter varieties for another healthy option

Instead of chips and candy, reach for some of these healthy snacks when the craving hits.

5. Storing food in your truck

One of the biggest contributors to unhealthy eating is convenience. It’s often easier to grab fast food grub than to make and store food yourself. But with the proper truck driver cooking equipment, making healthy foods and keeping it stored and accessible is easy.

While keeping a cooler stocked with your favorite foods is a good option for short routes, there are specially-designed mini fridges for semi trucks that can keep your foods safe and refrigerated. These 12-volt mini fridges come in a variety of different sizes and can be powered with a simple cigarette plug adapter. In addition to keeping your food 40 degrees cooler than the cab of your truck, these refrigerators also help to keep your food organized and sanitary and your truck interior clean.

6. Creating meals

When it comes to eating healthy on the road, planning ahead and preparing your meals in advance is key. By making things like soups, sandwiches, and salads prior to your trip, you won’t have to worry about making meals on the road and you’ll always have a healthy meal option close at hand.

When you’re on the road and your food supply starts running low, instead of breaking your healthy habits by eating at some fast food joint, stop at a local grocery store to buy more healthy foods. Places like WalMart Superstores are often easy for truckers to access and also carry fresh produce and other health-forward options. And it’s much more cost-effective to plan your meals in advance and go bulk-shopping than it is to put together a meal on-the-fly.

7. Cooking tips

Like the mini fridges, there are several special trucker cooking appliances that make cooking and eating healthy on the road easy. Appliances like a double burner stove top or portable stove make it easy to heat water and pan-cook foods (while your truck isn’t moving, of course), while things like specially designed microwaves for semi-trucks can come in handy when warming up pre-made meals and reheating leftovers, even on the road.

Other appliances that can help make cooking easier include a crock pot, blender, electric skillet, and hot pot. You’ll need an inverter and power strip for your truck, and make sure to verify that any appliances you plug in don’t exceed the appropriate wattage for your inverter. Again, by planning ahead, you’ll be able to know exactly which types of appliances you’ll need to maintain healthy eating on the road.

8. Making healthy choices when eating out

While cooking and eating in your truck can help you save money and stay healthy, you’re likely still going to want to eat out every once and awhile. By adjusting some of your restaurant habits, you can make good decisions when eating out.

First, opt for grilled foods over fried foods and ask about healthier options to substitute for french fries or onion rings. Go easy on salad dressings, substitute lettuce wraps for buns, and ask for water to drink instead of soda. Lastly, remember that a big part of eating healthy is portion control: by choosing smaller portions, you’ll prevent yourself from overeating.

With the help of these eight tips, you’ll find that eating healthy on the road is well within your capabilities. Planning several healthy options for each meal of the day and having the right cooking equipment in your truck will make it easy to satisfy your food cravings.

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