It is a challenge for truck drivers to consume a well-balanced diet. It can also be challenging to make healthy meals when you don’t always have access to fresh produce and a fully stocked kitchen. Many drivers are enticed to stop at a diner, truck stop, or fast food establishment because they are quick and convenient. The bulk of these meal options, however, have higher levels of calories, fat, and sodium, in addition to being more expensive. That is why we have created this list of lunch ideas for truckers.
Preparing your own food takes time; however, the best part is that you have control over what you put in your body, and preparing healthy meals while traveling doesn’t require you to be a professional chef. You can also manage the amount of fat, calories, and salt in your diet by preparing it yourself.
Here are our Top 17 lunch ideas for Truckers:
- Ham and Cheese Sandwich with Apple and Baked Chips
The most popular sandwich is definitely the ham and cheese sandwich. Ham and cheese are thinly sliced, often referred to as “deli-sliced,” before being placed on top of one slice of bread. Give your soft bread some crispy chips to go with it, and an apple for dessert.
Why is it great?
One sandwich provides at least 20% of the daily necessary intake of eight vitamins and minerals and almost half of the recommended daily consumption of protein. Protein and calories are almost evenly distributed among the three ingredients.
- Peanut Butter and Jelly Sandwich
To create the famous Peanut Butter and Jelly Sandwich, the jelly and peanut butter are placed over toast to create the sandwich. One slice of bread may be folded over, two slices of bread may be used, or the sandwich may be made open-faced.
Why is it a great lunch idea for truckers?
Two slices of white bread, two tablespoons of peanut butter and grape jelly, and 12 grams of protein make up a peanut butter and jelly sandwich. This meal has 403 calories, 18 grams of fat, 58 grams of carbohydrates (mostly sugar), and 12 grams of protein, which is 27% of the recommended daily intake of fat and 22% of calories.
While fat accounts for about 50% of calories, the majority of them are the monounsaturated and polyunsaturated fats that the American Heart Association believes to be good for heart health. Additionally, it is simple to prepare and ranks as our most shelf-stable lunch idea for truckers.
- Quinoa Salad
Quinoa seeds contain higher concentrations of protein, dietary fiber, B vitamins, and dietary minerals than many other grains. Several recipes for quinoa salad are quite simple to prepare. This salad is ideal for truckers who will be on lengthy drives and are attempting to conserve money by forgoing quick food restaurants.
Why is it great?
Large levels of flavonoids, such as quercetin and kaempferol, are present in Quinoa. These are strong plant antioxidants that have many positive health effects. It is also free of gluten. Quinoa has a low glycemic index of about 53, which is rated as such.
Its carb content is still quite high, though. By lowering triglyceride, insulin, and blood sugar levels, it can enhance metabolic health.
- Tortilla Soup
In order to make soup, you need to combine ingredients like meat or vegetables with stock, milk, or water. Usually served warm or hot, soup is largely a liquid dish. Soups make a healthy lunch or dinner if you have a microwave in your cab or are aware of a truck stop or truck parking along your route with a communal microwave that is accessible. You may make a variety of soup recipes that incorporate various grains, meats, and veggies.
Why is it great?
This flavorful soup might be made at home or on the go using an electric or induction burner. Traditional Mexican soups like tortilla soup are created with maize tortilla pieces that have been fried and are then dissolved in a broth that contains tomato, garlic, onion, chile de árbol, and epazote.
- Chicken Salad
The best traditional chicken salad recipe calls for simple, savory components. Chicken, celery, mayonnaise, green onions, and a little lemon juice add flavor to this salad. This can be eaten on its own, as a low-carb salad transformed into a Keto chicken salad, or as a sandwich filling.
Why is it a great lunch idea for truckers?
A food high in protein is chicken. It can aid in weight control and lower the chance of developing heart disease. Tryptophan, an amino acid found in this meat, has been associated with greater brain levels of serotonin. A raw chicken breast fillet with no bones or skin has 120 calories.
- Chicken Quesadilla
In a quesadilla, a tortilla is mostly filled with cheese and cooked on a skillet or stove. You can also use other fillings, such as meats, spices, and other things. A corn tortilla is a more typical option, though a flour tortilla can also be used.
Why is it great?
527 calories, or 32% protein, 37% fat, and 31% carbs, are included in one chicken quesadilla. The main sources of protein and fat are chicken and cheese, and the flour tortilla is the main source of carbohydrates. When cooked with a white flour tortilla, quesadillas only provide 2.4 grams of fiber, which is a very small amount. Instead, opt for a whole-wheat tortilla, which provides 5 g of fiber, or 18% of the daily allowance for most adults.
- Hard Boiled Eggs
Meats, while tasty, are best consumed in moderation. Eggs are a great substitute. Therefore, turn to eggs when you need a little boost. They are delicious and simple to make, which is great when you wake up late and don’t have time to make substantial lunches. By incorporating extra vegetables and protein-rich meat, you can further alter and improve the nutritional content of your eggs.
Why is it great?
Eggs are quite simple to prepare and are nutrient-dense. Protein, vitamin D, iron, and vitamin B2 are all abundant in eggs. Additionally, the minerals selenium and cholesterol are present in their whites. Omega-3 fatty acids, which can protect your heart and reduce your risk of heart attack and stroke, are now present in several egg brands.
- Avocado Sandwich/Toast
According to Houston Methodist, avocado toast is one of the more nutritious brunch options at many establishments but beware, avocado isn’t a particularly good source of protein. Add some protein to your avocado toast, such as an egg, to make it into a balanced meal.
Why is it a great lunch idea for truckers?
The avocado is a rich source of nutrients and is particularly delicious when combined with a little salt, balsamic vinegar, or lemon. Because avocados are rich in potassium, healthy monounsaturated fats, vitamin K, and other nutrients, they are excellent when included in a balanced diet.
- Turkey Sandwich
The word “Turkey Sandwich” itself refers to the meat. You can optionally add other ingredients to your sandwich, although I’d say lettuce, tomato, and mayonnaise are the most popular. The sandwich is usually served cold. An open-faced turkey sandwich with gravy on top is one type of turkey sandwich that is typically served hot. That also comes with mashed potatoes.
Why is it great?
Turkey has fewer calories and fat than many other types of meat. Three ounces have about 90 calories and three grams of fat. It provides selenium, a powerful antioxidant, and several B vitamins.
However, salt and nitrites—two unhealthful ingredients—are common in deli meats. Deli meats are given nitrites to keep their color vibrant and aid in limiting the growth of bacteria. So you decide when to pack a turkey sandwich for lunch!
- Tuna Salad
Another one of our great lunch ideas for truckers. The two key ingredients in preparing tuna salad are mayonnaise and tuna. The tuna is often precooked, canned, and packaged in water or oil. Pickles, celery, relish, and onions are the most often added ingredients. Tuna salad is frequently served alone or with crackers, lettuce, tomato, or avocado on top.
Why is it a great lunch idea for truckers?
Tuna is particularly high in omega-3 fatty acids. They are excellent for the body and may lower cholesterol, increase brain function, and protect the eyes. It provides a good supply of vitamin B12. Vitamin B12, a type of B vitamin essential for the body’s production of new red blood cells, is abundant in tuna.
- Tuna Sandwich
A tuna sandwich is also available if there is a tuna salad. Simply add two slices of toast, and you’re done. A tuna sandwich, commonly referred to as a tuna salad sandwich or simply a tuna sandwich is a sandwich made with canned tuna that has been turned into a tuna salad by the addition of mayonnaise, as well as other typical fruits and vegetables that are used to flavor sandwiches.
Why is it great?
20 grams of protein and 108 calories are contained in three ounces of canned tuna in water. It offers 80% of the daily necessary amount of selenium, a variety of energy-boosting B vitamins, and 5% of your daily needs for iron. Omega-3 fat, which is crucial for heart health, development, and cognitive function, is also abundant in tuna. Adding more vegetables and whole-grain bread to your sandwich can increase the amount of fiber you get each day.
- Oatmeal
Oatmeal is produced from oats that have been de-husked, roasted, and pulverized. It is a grained flour made from hulled oat grains that have either been milled or steel-cut. Ground oats also go by the moniker “white oats.”.
Why is it a great lunch idea for truckers?
One of the world’s healthiest grains is Oats. They are gluten-free whole grains that include considerable levels of essential vitamins, minerals, fiber, and antioxidants.
Oats are more protein and fat than most other grains, yet they are also heavy in carbohydrates and fiber. They are rich in a variety of vitamins and minerals.
- Cucumber Sandwich
The classic cucumber sandwich consists of two thin slices of gently buttered white bread, two thin slices of cucumber, and no crust. The ideal spread is created by combining cream cheese with fresh herbs, and fresh cucumber slices are added on top for a cooling taste.
Why is it great?
Despite having few calories, cucumbers are a great source of numerous vital vitamins and minerals. Cucumbers also contain a lot of water in them. Cucumbers actually contain 96% water by volume.
- Cream of Mushroom Soup
A basic roux is thickened with cream or milk to make a creamy soup, to which mushrooms and/or mushroom broth are then added. It is well recognized as a typical variety of condensed canned soup in North America. A common foundational element in casseroles and comfort dishes is cream of mushroom soup.
Why is it a great lunch idea for truckers?
A good source of B vitamins, including vitamin B12, is mushrooms, normally found in animal products. Minerals, including selenium, copper, potassium, phosphorus, zinc, and manganese, are also present in them.
- Meatloaf
The dish known as meatloaf is made of ground beef that has been mixed with additional ingredients, shaped into a loaf, and baked.
Why is it great?
A serving of meatloaf has 26.6g of protein, which is a very good source of protein. Including enough protein in your diet helps your body repair cells, grow muscle, and recover from exercise while also giving you energy.
Protein helps you lose weight by increasing satiety, supporting healthy metabolism, and preventing muscle loss while you lose fat. Even though a balanced diet should include protein, you should still watch how much meatloaf you consume. Weight gain might result from eating too much protein.
- Mushroom Risotto
The rice used to make risotto, a creamy rice dish, is called arborio. The Italian region of Arborio is home to the superfine rice type, which is noted for having greater levels of amylopectin starch. When vegetables or seafood are added, risotto is frequently eaten as a full meal in addition to being a side dish.
Why is it great?
Carbohydrates, which the body needs to function, are found in risotto. However, due to the cheese and butter that are used to produce some dishes, they are heavy in saturated fat. Also high in sodium is risotto. A lean protein and some veggies can make risotto a more well-rounded nutritional profile.
- Pesto Pasta
One of the most common pasta sauces in Italy is pesto. Basil, extra virgin olive oil, parmesan, pecorino, pine nuts, garlic, and salt are traditionally pounded in a ceramic or marble mortar to create this delectable sauce. It can be prepared either at home or in a restaurant.
Why is it a great lunch idea for truckers?
In addition to having traces of vitamins A and C, pesto is quite high in calcium. However, depending on the extra ingredients you can add to pesto, these numbers could fluctuate. Don’t let the
“restaurant” detail scare you. This is one of our favorite lunch ideas for truckers because it can be served hot or cold and goes well with anything from eggs to shrimp!