Eating a nutritious, well-balanced diet has distinct health and wellness benefits, such as preventing illness and disease by boosting the immune system, supporting muscle development, maintaining weight, and improving mental well-being. However, the reality is that achieving healthy eating as a truck driver can be easier said than done.
There are limited options when it comes to eating on the road. You can purchase food on the road at a convenience store, such as snacks or pre-packaged sandwiches, or order from a fast food or fast casual restaurant. While these options are convenient and fast, they can present a risk to health and wellness because they tend to be high in salt, fat, and sugar - all significant contributors to chronic health conditions that plague truckers. Further, eating out can be expensive, particularly now that inflation is driving up the cost.
The other option is to prepare meals in your truck. Many truckers are choosing do-it-yourself (DIY) food preparation, made possible by new and improved equipment designed for truckers. And while preparing meals in your truck may not seem as convenient and fast as grabbing a burger and fries during a pitstop, it actually can be. With a few simple steps, you can have tasty, healthy, and affordable homemade meals in minutes.
Different Ways to Prepare Food
Preparing food in your truck can mean any number of things depending on the level of effort that is desirable and realistic - from simply adding hot water, to full-on cooking, and everything in between. You probably already have basic equipment in the back of your cab, like a mini-fridge and a coffee pot. You may not know about the many additional cooking tools specifically designed to be both compact and cost-effective, and you can operate them from the comfort of your rig.
Let's look at how our Owner-Operators prioritize healthy eating in their cabs - from the least amount of preparation required to the most - and the recommended equipment, accessories, and supplies to bring with you. There is no right or wrong way to do this. It's all about making it work for you.
Option 1: Keep It Simple with an Electric Kettle
Keep it super simple for those who don't want to invest in lots of equipment but want the benefits of cooking in a semi-truck without the hassle of actual cooking. In this case, all you need is an electric kettle to boil water. See below for recommended models and cost.
Carles uses his electric kettle to make oatmeal every day for breakfast. He brings along individual packets of instant oatmeal, and within a matter of minutes, he can enjoy a nutritious meal that keeps him full and energized all morning. You can also cook noodles, warm soup, and boil eggs with an electric kettle. Healthy eating can be made easy with these 5 recipes!
Another option is to purchase freeze-dried meals to bring on the road with you. Good to Go, Backpacker's Pantry, and Mountain House are reputable brands that cater to various dietary needs and preferences. Vegetarian? No problem. Vegan? There are options for that. From lasagna with meat sauce to mushroom risotto, you can eat well - all you have to do is boil water.
Option 2: Boost up the Basics
If you'd like to go to the next level beyond simply adding hot water, you can opt to boost up the basics. Take staples like boxed mac and cheese, eggs, sandwiches, soups, and stews, then add some extra nutrients, such as:
- Fruits and vegetables that tend to keep well without refrigeration - apples, bananas, oranges, avocados, sweet potatoes, and similar. That limits the need to pack large quantities of fresh food into your rig.
- Nuts and seeds are a source of good fats, protein, energy, antioxidants and more.
For example, you can add banana and walnuts to your oatmeal for breakfast or make a rice bowl with sweet potato and avocado for dinner. Keeping a few common ingredients on hand can also help to spice up your meals and experiment with new flavors. For example, cinnamon is a great addition to your morning oatmeal. Trader Joe's infamous Everything But the Bagel Seasoning can be a game-changer for hard-boiled eggs or avocado toast. Italian seasoning, which combines basil, oregano, rosemary, thyme and marjoram, makes an excellent addition to chicken or ground turkey.
The bottom line is that you don't have to spend a lot of time on prep before cooking. Some simple peeling and chopping can go a long way for health and wellness.
Option 3: Meal Plan and Prep to Cook on the Road
This one is more of a commitment, but most agree it is well worth the time when they have fresh, high-quality meals throughout the entire trip. It' all about taking ingredients and putting them together to cook something. Assuming you don’t plan to make extra stops along the way, you can plan out what you will make while on the road and make a big grocery run before you head out. Utilize the space in your fridge and cabinets to store as much as possible to give you a few different options and ensure variety on the road. And, although you likely don't have the space or cooling capability to carry weeks of groceries, you can have delicious, satisfying meals on the road without losing your ingredients to spoilage.
This option entails making meals beyond simply adding hot water or heating up in a microwave. Outside of breakfast, it's something that Carles loves to do. He tells us,
"I grill up five chicken breasts at home before I head out on the road. That way I have one per day, and I love to either eat them plain or on a salad."
Consider what you will be craving and what sort of cooking is possible with your equipment. Then gather your recipes and dedicate some time at home to getting everything ready. For example, if you plan slow cooker meals, do the dicing and chopping, then pack the prepped food into small storage containers. If you want to make burgers, prepare the patties and wrap them individually for travel.
You can fit more in your mini-fridge, cooler, and/or mini freezer when you have put individual portions together. More importantly, the cooking process is quick and easy while on the road.
The Equipment
Depending on the level of cooking you're interested in doing, you may want to consider adding equipment for your truck. Some ideas include:
A lunchbox oven. If you’re looking for an oven, check out the Koolatron 12V for $60.
A slow cooker. If you want to take meals to the next level, a slow cooker is a must. The Roadpro 12V strikes again for $30 and here is why.
Most equipment can be found in 12-volt versions that don't need an adapter. If you want to take your semi-truck cooking to the next level, there are portable pizza ovens, electric roasters, egg cookers, air fryers, and grills that can be adapted for use in (or just outside) your rig.
You can purchase any of these items online through sites like Amazon or Road Trucker. You might also wish to consider sites and shops that cater to the camping and backpacking community, like REI and LL Bean, as outdoor enthusiasts share similar cooking-related challenges, including the need for light and portable equipment.
Before any purchase, double-check to ensure the tools will work with your truck's power supply and pay close attention to instructions before the first use. Cooking in a semi-truck requires the same attention to safety as a standard kitchen - and sometimes more. After all, you are working with heat in a small space.
In addition to equipment, you might consider other basic kitchen utensils such as:
- Travel utensil set such as this compact one here with all of the necessities.
- Small cutting board as extra counter space or a tray.
- Disposable dishware and cutlery to make things easy and avoid the hassle of washing.
- Disinfecting wipes to wipe down your space after cooking, especially if you're handling meat.
The Benefits of Cooking in Your Cab
The biggest benefit of cooking in your cab is getting better quality meals. Instead of the high-salt, high-fat monotony of fast food, you can positively impact your health. All it takes is quality ingredients and the right equipment. Carles explains,
"It can actually be easier to stay healthy when you're on the road because you have to plan it out. You can avoid the temptation to snack or overeat that you may have at home."
On top of that, you will save money - all those on-the-go meals and snacks add up. And, of course, there is the extra advantage of taking a break anytime, anywhere, no matter how bad the weather gets or how far between trucker-friendly rest stops.
Some drivers report that eating at a restaurant forces them to get out of their cabs for a bit for fresh air, a change of scenery, and socialization. While these are all very important, preparing meals in your rig can actually have a social benefit. Make a little extra and ask a buddy to join you, or - if they have their setup for cooking in a semi truck - host a mini potluck. This can be especially fun and beneficial if you miss a family occasion or special holiday while you are on the road. Creating a special meal with a friend can help make your day festive and bring you the comfort of a high-quality home-cooked meal. Afterward, you can then make an effort to get out of your cab for that fresh air and change of scenery to walk it off together.
Everything in Moderation
It may not be practical to prepare every meal in your truck. Sometimes you're in a hurry or just not feeling it. You can still choose some healthier options on the road when eating out. For example, most fast food restaurants have a salad on the menu and you can add grilled chicken rather than fried. Additionally, Subways are located all over the country and there are many healthy ordering options here.
There may also be times when you are simply craving something fried. Moderation is the key and you do not need to feel deprived. One way to satisfy your craving yet minimize your intake is by ordering the small fries instead of the large. Drink flavored or carbonated water instead of soda or sweet tea. These small dietary changes can make a huge difference in your overall health and well-being.
Remember, you don't have to risk cardiovascular disease and diabetes to keep the job you love. As Dina McKinney, a long-haul driver, told the New York Times, "I want to feel human. I don't want to feel deprived of simple pleasures in life." She makes it a point to cook top-notch meals for herself, despite the limitations of living in a 14,000-pound semi.
Looking for more quick, easy, and affordable meal and snack ideas? Stay tuned for an upcoming article to bring you all the inspiration you need!
Other relevant articles:
Cooking in Your Cab: Part 2 - Getting Creative with Food Shopping, Storage, and Preparation