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Trucker meal plan

Your 7-day 'Trucker' meal planner

Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you. 

This nutritionally balanced meal plan is suitable for those who are constantly on the move and need quick, straightforward meals. It's both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.

Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below. 

> Further information on following this meal planner

The weekly overview

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Monday

Breakfast:Microwave mug: apple and cinnamon fruity porridge

 

Lunch:Hearty minestrone soup

 

Dinner:Beef stew with dumplings, small jacket potato and broccoliPudding: Blackberry upside down pudding

 

Choose from snacks including fruit,wholemeal fruit barsand oatcakes and cheese.

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Tuesday

Breakfast: Weetabix and banana

 

Lunch:Goat's cheese and roast vegetable pan bagnat

 

Dinner:Fab fish, chips and peas

 

Pudding:Apple Charlotte

 

Choose from snacks including fruit,fruit and nut bars and nuts.

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Wednesday

Breakfast: Wholemeal toast and reduced-sugar beans.

 

Lunch:Mediterranean pasta salad

 

Dinner:Pork balls with tomato sauce and spaghetti

 

Pudding:Rhubarb and ginger spongewith custard

 

Choose from snacks including fruit and yogurt.

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Thursday

Breakfast: Egg sandwich

 

Lunch:Beef and barley soup

 

Dinner:Turkey in creamy leek and parsley sauce with a medium jacket potato and vegetables

 

Pudding:Sweet potato pudding cakewith Greek yogurt

 

Choose from snacks including yogurt andfruit and nut bars.

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Friday

Breakfast: Sugar-free muesli with fruit and wholemeal toast

 

Lunch:Hearty Spanish omelette

 

Dinner:Speedy salmon pasta

 

Pudding:Stuffed baked applesand Greek yogurt

 

Choose from snacks including fruit,wholemeal fruit barsand salted popcorn.

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Saturday

Breakfast: Wholemeal toast with lean bacon, egg, mushroom and tomato

 

Lunch:Chicken and spinach burritos

 

Dinner:Gammon and pineapple stir-frywith rice

 

Pudding: Ice cream with strawberries

 

Choose from snacks including fruit,wholemeal fruit barsand oatcakes with reduced-fat cheese.

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Sunday

Breakfast: Lean bacon and egg sandwich

 

Lunch:Tuscan bean soup

 

Dinner:Roast chickendinner

 

Pudding:Chocolate mousse with raspberries

 

Choose from snacks including fruit andsweet potato pudding cake.

Trucker plan information

There are many jobs that require a lot of driving, including: taxi driver, bus driver or delivery driver to name just a few. With a lot of time spent sitting down, often unsociable hours and convenience food readily to hand, healthy eating and sticking to a healthy weight can be difficult.

But, with a little planning and preparation, you can begin to make some changes to what you eat and maybe even save some money. This meal planner can help you with meal inspiration and also to prepare for the week ahead. 

General healthy eating information

To help us manage our weight and choose a healthier diet, reference intakes (RIs) have been devised and give a useful indication of how much energy the average person needs and how a particular nutrient fits into your daily diet.

RIs are not intended as targets, as energy and nutrient requirements are different for all people depending on your age, sex and activity levels. The term ‘reference intakes’ has replaced ‘guideline daily amounts’ (GDAs), which used to appear on food labels. But, the basic principle behind these two terms is the same.

RIs values are based on an average-sized woman doing an average amount of physical activity. This is to reduce the risk of people with lower energy requirements eating too much, as well as to provide clear and consistent information on labels.

As part of a healthy balanced diet, an adult's reference intakes for energy and carbohydrate in a day is 2000 kcal and 260g, respectively.

The ‘Trucker' meal plan should be adjusted according to your needs. Remember, we don't all need to eat the same amount of calories. Men, who are generally heavier and have more muscle compared to women, require more calories. Young children also need fewer calories than adults. In contrast, older boys from 11 years and girls from 15 years and above, are likely to need more calories. So, adjust portion sizes accordingly to meet your needs.

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