For professional truck drivers, eating a nutritious diet can be a challenge, especially since there are so many unhealthy food options on the road. That’s why healthy snacks for truck drivers are so important. In this job, it can be very easy to quickly grab junk food at truck stops while out on the road. Planning ahead and preparing healthy snacks to bring with you can help your physical health and your budget.



Benefits of Eating Healthy Snacks on the Road

Eating a diet full of carbohydrates, sugar and fat is not only bad for your waistline but can also lead to serious health problems like high blood sugar, obesity and diabetes. Truck drivers need to be very mindful of maintaining a healthy diet and exercising while on the road, and the key to this is meal prepping. You’ll need to find a good balance of perishable and non-perishable snacks to bring with you, based on the size of the fridge most trucking companies provide in the trucks. It might seem daunting to prepare snacks and meals before starting your trip, but all it takes is a little planning to ensure you have healthy snacks on the road to help you avoid tempting junk food.


15 Healthy Snacks for Truck Drivers

Preparing healthy snacks for truck drivers does take a little effort, but it’s worth it. All it takes is going to the grocery store ahead of time and making healthier choices. Look for snacks that are high in protein to increase your cognitive performance and keep you full longer. Below are 15 healthy snacks that are easy to prepare in advance and take with you.

Veggies and hummus

This snack is easy to eat while you are on the road. Just put some hummus in the bottom of a travel container or mug and place chopped vegetables on top. Carrots, celery, broccoli, cauliflower, cucumbers, snap peas, yellow, green and red bell peppers are all great options. Hummus is a great snack because it contains protein, heart-healthy fats and dietary fiber.


Whole fruit

An easy choice for a quick snack. Fruits like apples, banana, berries, oranges, grapes, watermelon and apricots are great choices. You can even add some peanut butter for a little sweetness.


Hard boiled eggs

Hard boiled eggs are inexpensive, lower in calories, excellent sources of protein and a great thing to eat while you’re driving. They are also fairly easy to get because many truck stops and convenience stores sell them prepackaged.


Mixed nuts

Nuts can be a great healthy and portable snack when eaten in moderation. Almonds, walnuts, macadamia nuts and pistachios are great options for a quick snack—just make sure you choose the unsalted ones.

ITS Logistics Driver eating salad on the road

ITS driver enjoying a salad on the road.

Trail mix

If you’re craving some variety, trail mix can be another good option, especially if you make it yourself. Mix together your favorite nuts and seeds with some dried cranberries, dark chocolate chips and maybe some organic coconut pieces. Just make sure you don’t add too many sweet ingredients and keep your serving sizes small.


Dried fruit

For your afternoon pick-me-up, try some dried fruit instead of reaching for a candy bar. This will give you a sweet snack but help you avoid a sugar rush (and the subsequent crash). Dates and raisins are great choices for this, but there is a whole host of dried fruit like apples, bananas, cranberries, apricots and more. Just make sure to limit your quantity because they tend to be higher in calories.


Greek yogurt with berries

One cup of Greek yogurt contains 17 grams of protein! Make sure you choose plain yogurt with no added sugar and add some fresh or frozen berries to it. Strawberries, raspberries, blackberries and blueberries are great options, as they contain many vitamins.


Cottage cheese

A small container of cottage cheese has about 14 grams of protein and is a great afternoon snack. You can combine it canned peaches, crushed pineapple or apple sauce for a little sweetness. You can even try it with some pepper and hot sauce to shake things up.


Cheese sticks

Choose low-sodium or light cheese sticks or string cheese for a quick snack that’s high in protein and calcium. Just don’t overdo it, these can be high in calories too.


Veggie wraps

This is a good lunch option when you’re trying to avoid unhealthy fast food. Just chop up your favorite veggies before leaving home (or buy them pre-cut) and wrap them up in a whole wheat tortilla with some hummus for a nutrient-packed meal.



Fish like tuna, salmon, sardines, and mackerel can be found in individual serving size containers and don’t need to be kept cold. Paired with some crackers, this is a great option with protein and heart healthy fats.



Moderate amounts of low butter and no salt popcorn is a delicious snack. Just be sure to look for the small bags to help keep your portions small.



This is a good option for the beginning of your trips since they need to be kept cold, but yogurt-based smoothies are a great way to get calcium and protein. You can make your own smoothies to customize the ingredients, or you can find pre-packaged ones at the grocery store, but make sure you check the ingredients to avoid too much added sugar.


Rice cakes

Spread a rice cake with a little bit of your favorite nut butter, like almond butter or peanut butter, for a delicious snack.


Jerky (with no sugar, nitrates or junk)

Beef jerky and turkey jerky can be a good snack while you’re on the fly. It’s easy to buy on the road and doesn’t need to be refrigerated. Make sure to read the nutrition labels though, some brands contain a lot of sodium and sugar. Try to look for low sodium and natural brands.

Eating healthy and maintaining an active lifestyle as a truck driver is vital for your job and your livelihood. The snacks above are a great way to kick start and maintain your health journey. A day in the life of a truck driver can bring many unforeseen circumstances, so it’s important to branch out and find what works best for you to stay healthy, always remembering importance of eating well and exercise for truck drivers.



Looking for a Truck Driving Job? Check Out Our Current Driver Opportunities

At ITS Logistics, our drivers are part of the family. We offer dedicated opportunities with great pay and a competitive benefits package including paid time off, holidays, 401(k) with company match ‑ and most importantly, respect. We are currently hiring CDL A drivers for opportunities across the country.

To learn more about ITS Logistics, contact us at 866-304-7374 or view our current job openings.

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