Weight loss for truckers — or even those cruising across the country in their family trucksters — can be easier than you might think.
On the road again? You don't have to live on fast food!
Truck drivers and family vacationers know how tricky it can be to stay healthy while on the road.
The problem isn't even a lack of options — you're inundated with an overabundant amount of tempting, convenient, high-calorie, and delicious foods.
That's why we've put together a plan for healthy eating on the road.
So whether you're a full-time trucker, travel often for work, or are just road tripping with the family, we can help you eat right, drop a few pounds, and build some healthy habits that last a lifetime.
Weight loss for truckers and travelers has never been easier!
Healthy eating on the road is hard. This guide on meals and nutrition while traveling will help you keep your gains!
Planning Healthy Eating on the Road
Weight loss for truckers and travelers can be especially difficult, but it can also be easier if you know what you're doing.
Health-minded truckers and travelers have at least one advantage when it comes to eating — PLANNING.
If they don't plan their meals out, they will inevitably get something quick from the next rest stop or fast food place down the road.
However, if you have a properly planned diet, and you've already made a commitment, that rest stop may be a great place to stock up on healthy snacks and meals, not scarf down a quick unhealthy meal.
Write It Down
To plan your diet, get out a pen and paper. Writing things down not only makes them easier to remember, but also helps to clarify and prioritize your thoughts.
Writing things down is like creating a contract with yourself.
Write down your goals, current weight, projected weight, a timeline for progress, and anything else that will help you organize your thoughts and create a full-proof plan.
Create a list of healthy foods you enjoy eating.
From this list, you’ll be creating 3-6 meals and snacks between 200-600 calories each.
This way, you can easily mix and match the foods listed in your diet.
This will give you a general idea of how to develop a healthy schedule, which will hopefully create healthy habits that last a lifetime.
There are no benefits to strict diet plans. Some people may find a limited selection of foods to be easier, but nothing beats a well-balanced and diverse diet with delicious, whole foods.
Calories Count
While there is no reason to limit yourself to specific foods, to lose weight, you’ll want to try to eat between 1,500 – 1,800 calories per day.
If you’re accustomed to eating more than that, you’ll want to eat foods that increase satiation.
Fruits and vegetables that are high in fiber will fill you up quicker and keep you feeling that way for longer periods.
The Perfect Plate
Everyone’s diet should be different.
But if you’re looking to lose weight, it’s best to eat between 1,500 and 1,800 calories per day depending on the satiety of the foods, your own body weight, and the amount of activity you’ll be doing that particular day.
We recommend using the perfect plate method to make portioning easy.
This means half of your plate will include non-starchy vegetables, one-fourth will be carbohydrates, and one-fourth protein.
The method is beneficial in numerous ways, but primarily because it fills your plate up with vegetables.
If you're especially hungry, you can simply increase the portion size for all three.
Mix and match the foods in the table below to create quick and tasty meals.
The idea here is to keep it as simple as possible. Weight loss for truckers and travelers doesn't need to be complicated.
This diet should include delicious, whole foods, that are also easy to find, and more importantly, easy to prepare.
| Breakfast (300-500 calories total) |
Lunch (300-500 calories total) |
Dinner (300-600 calories total) |
| Whole-Grain Oatmeal | Salad | Meal Prep: Stir Fry |
| Boiled Eggs | Beef Jerky | Meal Prep: Grilled Fish and Veggies |
| Avocado | String Cheese | Meal Prep: Steak, Mushrooms, and Veggies |
| 1 Piece of Fruit or a Cup of Berries | Veggies and Hummus | Lean Cuisine Salmon with Basil |
| Bacon | 6″ Subway Sandwich | 6″ Subway Sandwich |
| 1 Cup of Greek yogurt | Healthy Choice Power Bowl | Healthy Choice Power Bowl |
| Whey Protein Shake | Whey Protein Shake | Whey Protein Shake |
| Intermittent Fasting | Intermittent Fasting | Intermittent Fasting |
Example Meal Plan
So long as you choose a reasonably sized piece of grilled or baked meat, fruits and vegetables, and healthy grains, you can easily create a delicious and nutritious weight loss meal plan.
This diet is the same as other quality diets; lots of boiled eggs, avocados, leafy vegetables, and grilled meats.
Breakfast (300-400 calories)
- 1 boiled egg
- 1 avocado
- 1 cup of berries
Lunch (300-400 calories)
- McDonald's Grilled Chicken Salad
- 1 Apple
Dinner (400-600 calories)
- Healthy Choice Power Bowl Korean Inspired Beef
- 1 avocado
Snack (400 calories)
- 1/2 cup mixed nuts
Meal Prep for Long Trips
It really pays to prepare several meals in advance. Some of them can even be frozen and stored for long-term use.
Meals like soup, stir fry, and grilled meat taste great when reheated and can be stored in the fridge for several days.
It's also convenient to cook several meals at once when you fire up the grill.
BPA-free plastic containers, glass jars, aluminum foil, and zipper baggies all work great for meal prepping.
For a boatload of ideas, check out these meal prep ideas and healthy recipes.
Other things you'll want to focus on:
Low-Glycemic Carbohydrates
- Sweet potatoes
- Dry beans
- Peas
- Lentils
- Quinoa
- Brown rice
- Wild rice
- Corn
- Squash
Fiber-Rich Sides
- Peas
- Beans
- Lentils
- Other legumes
- Fruits
- Vegetables
- Whole grains
- Nuts
- Seeds
Grilled, Baked, or Pan-Seared Proteins
- Skinless chicken breast
- Skinless turkey
- Fish
- Seafood
- Grass-fed beef
- Wild Game
- Eggs
- Legumes
- Low-fat Greek yogurt
- Low-fat cottage cheese
- Reduced-fat cheese
- Low-fat milk
- Plant milk
- Nuts
- Seeds
- Tofu
- Seitan
Healthy Fats
- Olive oil
- Canola oil
- Coconut oil
- Other plant-oils
- Fish oil
- Nut butter
- Nuts
- Seeds
- Avocados
- Olives
Weight Loss For Truckers and Travelers
Truckers and travelers are typically on or near an interstate for the majority of their trip.
They're also limited by the size of their vehicle, which means it's not always convenient to get whole foods or go to a healthy restaurant.
A good weight loss plan on the road requires eating foods that are available at truck stops and fast food shops.
Fortunately, the demand for healthy food is increasing, and many chains are now offering healthy choices.
Truck Stops
Truck stops regularly serve healthy options like salad, fruit, and sandwiches.
These prepackaged meals are typically stocked during the morning, so get there early if you want to stock up with the freshest ingredients.
Fast Food
Lots of fast-food chains offer salads, and many of them are actually quite delicious.
For instance, Subway, Chipotle, TacoBell, Captain D's, and even McDonald's all have a great menu with several healthy selections.
Just stay away from fried food and starchy bread.
Healthy Choice Power Bowls
Power Bowls are a great addition to anyone's diet. They're super convenient, delicious, and low in calories.
There's also several to choose from, which means they can be used for multiple meals throughout the week.
My personal favorite is the Sweet and Zesty Seasoned BBQ Pork, but the Korean-Inspired Beef is a close second.
Whey Protein
Protein shakes are a great way to add some variety to your diet.
They're typically low in calories but filling enough to replace an entire meal.
Choose a whey protein powder without added sugar and mix in some creatine for an added bonus to your workout.
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Utilize Intermittent Fasting
If you're not hungry, don't eat.
That's the first rule of intermittent fasting. Of course, it's customary to schedule a couple of days or time slots throughout the week, but there is no reason to eat if you're not hungry.
Intermittent fasting takes advantage of your body's natural ability to store and use energy when needed.
When you go several hours without eating, your body begins to use stored fat cells for energy; thus loss ensues.
To implement fasting into your diet, choose 2-3 days in the week to go without eating for 12-18 hours (including sleep).
If you find you're getting hungry during the fast, try eating a snack with only protein or fat.
This will help hold you over but won't kick your body out of ketosis.
Exercise on the Road
It's important to incorporate some physical activity for at least a couple of hours throughout the week, but working out doesn't have to include going to the gym.
Fortunately, here are a variety of bodyweight exercises that can be done almost anywhere.
Squats, push-ups, burpees, lunges, jumping jacks, and dips can all be done in a hotel room, parking lot, or local park.
Focus on keeping the workout as intense as possible for 30 minutes at a time, resting for 30 seconds to a minute between sets.
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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on weight loss for truckers and travelers.
